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Yolk vs. Egg — In-Depth Nutrition Comparison

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The main differences between yolk and eggs

  • Yolk is richer in choline, selenium, vitamin B12, vitamin B5, phosphorus, folate, and iron, yet eggs are richer in copper.
  • Daily need coverage for cholesterol for yolk is 237% higher.
  • Yolk contains 3 times more folate than eggs. Yolk contains 146µg of folate, while eggs contain 44µg.
  • Eggs contain less saturated fat.

Food types used in this article are Egg, yolk, raw, fresh and Egg, whole, cooked, hard-boiled.

Infographic

Yolk vs Egg infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Yolk
Yolk
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 39% 9.6% 102% 26% 63% 167% 6.3% 7.2% 305%
Egg
Egg
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
Contains more CalciumCalcium +158%
Contains more IronIron +129.4%
Contains more ZincZinc +119%
Contains more PhosphorusPhosphorus +126.7%
Contains less SodiumSodium -61.3%
Contains more ManganeseManganese +111.5%
Contains more SeleniumSelenium +81.8%
Contains more MagnesiumMagnesium +100%
Contains more PotassiumPotassium +15.6%
Contains more CopperCopper +2497.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Yolk
Yolk
9
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 81% 127% 52% 44% 122% 0.45% 179% 81% 244% 1.8% 110%
Egg
Egg
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 33% 50% 21% 17% 118% 1.2% 84% 28% 139% 0.75% 33%
Contains more Vitamin DVitamin D +145.5%
Contains more Vitamin AVitamin A +155.7%
Contains more Vitamin EVitamin E +150.5%
Contains more Vitamin B1Vitamin B1 +166.7%
Contains more Vitamin B5Vitamin B5 +113.9%
Contains more Vitamin B6Vitamin B6 +189.3%
Contains more Vitamin B12Vitamin B12 +75.7%
Contains more Vitamin KVitamin K +133.3%
Contains more FolateFolate +231.8%
Contains more Vitamin B3Vitamin B3 +166.7%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.513mg

All nutrients comparison - raw data values

Nutrient Yolk Egg DV% diff.
Cholesterol 1085mg 373mg 237%
Copper 0.077mg 2mg 214%
Choline 820.2mg 293.8mg 96%
Selenium 56µg 30.8µg 46%
Vitamin B12 1.95µg 1.11µg 35%
Vitamin B5 2.99mg 1.398mg 32%
Phosphorus 390mg 172mg 31%
Saturated fat 9.551g 3.267g 29%
Vitamin A 381µg 149µg 26%
Folate 146µg 44µg 26%
Fats 26.54g 10.61g 25%
Iron 2.73mg 1.19mg 19%
Monounsaturated fat 11.738g 4.077g 19%
Polyunsaturated fat 4.204g 1.414g 19%
Vitamin B6 0.35mg 0.121mg 18%
Vitamin D* 218 IU 87 IU 16%
Vitamin D 5.4µg 2.2µg 16%
Zinc 2.3mg 1.05mg 11%
Vitamin E 2.58mg 1.03mg 10%
Vitamin B1 0.176mg 0.066mg 9%
Calories 322kcal 155kcal 8%
Calcium 129mg 50mg 8%
Protein 15.86g 12.58g 7%
Sodium 48mg 124mg 3%
Carbs 3.59g 1.12g 1%
Magnesium 5mg 10mg 1%
Potassium 109mg 126mg 1%
Manganese 0.055mg 0.026mg 1%
Vitamin B2 0.528mg 0.513mg 1%
Protein per 100 calories 4.9g 8.1g N/A
Calories per 10 g protein 203kcal 123kcal N/A
Weight per 100 calories 31g 65g N/A
Unsaturated / Saturated Fat ratio 1.7 1.7 N/A
Net carbs 3.59g 1.12g N/A
Sugar 0.56g 1.12g N/A
Vitamin B3 0.024mg 0.064mg 0%
Vitamin K 0.7µg 0.3µg 0%
Tryptophan 0.177mg 0.153mg 0%
Threonine 0.687mg 0.604mg 0%
Isoleucine 0.866mg 0.686mg 0%
Leucine 1.399mg 1.075mg 0%
Lysine 1.217mg 0.904mg 0%
Methionine 0.378mg 0.392mg 0%
Phenylalanine 0.681mg 0.668mg 0%
Valine 0.949mg 0.767mg 0%
Histidine 0.416mg 0.298mg 0%
Fructose 0.07g 0%
Omega-3 - EPA 0.011g 0.005g N/A
Omega-3 - DHA 0.114g 0.038g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yolk
Yolk
4
16% 27% 4% 52% 2%
Protein: 15.86 g
Fats: 26.54 g
Carbs: 3.59 g
Water: 52.31 g
Other: 1.7 g
Egg
Egg
1
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Contains more ProteinProtein +26.1%
Contains more FatsFats +150.1%
Contains more CarbsCarbs +220.5%
Contains more OtherOther +58.9%
Contains more WaterWater +42.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yolk
Yolk
2
37% 46% 16%
Saturated fat: Sat. Fat 9.551 g
Monounsaturated fat: Mono. Fat 11.738 g
Polyunsaturated fat: Poly. Fat 4.204 g
Egg
Egg
1
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
Contains more Mono. FatMonounsaturated fat +187.9%
Contains more Poly. FatPolyunsaturated fat +197.3%
Contains less Sat. FatSaturated fat -65.8%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Yolk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/nutrients
  2. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.