Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Dairy
  4. Yolk
  5. Compare
  6. Yolk vs. Egg white

Yolk vs. Egg white — In-Depth Nutrition Comparison

Compare

How are yolk and egg whites different?

  • Yolk has more choline, vitamin B12, selenium, vitamin B5, phosphorus, folate, iron, and vitamin A than egg whites.
  • Daily need coverage for cholesterol for yolk is 362% higher.
  • Egg whites have less cholesterol.

Egg, yolk, raw, fresh and Egg, white, raw, fresh are the varieties used in this article.

Infographic

Yolk vs Egg white 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
8
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 2.1% 14% 3% 7.7% 0.82% 6.4% 22% 1.4% 109%
Contains more CalciumCalcium +1742.9%
Contains more IronIron +3312.5%
Contains more CopperCopper +234.8%
Contains more ZincZinc +7566.7%
Contains more PhosphorusPhosphorus +2500%
Contains less SodiumSodium -71.1%
Contains more ManganeseManganese +400%
Contains more SeleniumSelenium +180%
Contains more MagnesiumMagnesium +120%
Contains more PotassiumPotassium +49.5%

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
10
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%
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% 0% 0% 0% 1% 101% 2% 11% 1.2% 11% 0% 3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +4300%
Contains more Vitamin B2Vitamin B2 +20.3%
Contains more Vitamin B5Vitamin B5 +1473.7%
Contains more Vitamin B6Vitamin B6 +6900%
Contains more Vitamin B12Vitamin B12 +2066.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +3550%
Contains more Vitamin B3Vitamin B3 +337.5%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Yolk Egg white DV% diff.
Cholesterol 1085mg 0mg 362%
Choline 820.2mg 1.1mg 149%
Vitamin B12 1.95µg 0.09µg 78%
Selenium 56µg 20µg 65%
Vitamin B5 2.99mg 0.19mg 56%
Phosphorus 390mg 15mg 54%
Saturated fat 9.551g 0g 43%
Vitamin A 381µg 0µg 42%
Fats 26.54g 0.17g 41%
Folate 146µg 4µg 36%
Iron 2.73mg 0.08mg 33%
Monounsaturated fat 11.738g 0g 29%
Polyunsaturated fat 4.204g 0g 28%
Vitamin D* 218 IU 0 IU 27%
Vitamin D 5.4µg 0µg 27%
Vitamin B6 0.35mg 0.005mg 27%
Zinc 2.3mg 0.03mg 21%
Vitamin E 2.58mg 0mg 17%
Calories 322kcal 52kcal 14%
Vitamin B1 0.176mg 0.004mg 14%
Calcium 129mg 7mg 12%
Protein 15.86g 10.9g 10%
Vitamin B2 0.528mg 0.439mg 7%
Copper 0.077mg 0.023mg 6%
Sodium 48mg 166mg 5%
Potassium 109mg 163mg 2%
Manganese 0.055mg 0.011mg 2%
Carbs 3.59g 0.73g 1%
Magnesium 5mg 11mg 1%
Vitamin B3 0.024mg 0.105mg 1%
Vitamin K 0.7µg 0µg 1%
Protein per 100 calories 4.9g 21g N/A
Calories per 10 g protein 203kcal 48kcal N/A
Weight per 100 calories 31g 192g N/A
Unsaturated / Saturated Fat ratio 1.7 N/A
Net carbs 3.59g 0.73g N/A
Sugar 0.56g 0.71g N/A
Tryptophan 0.177mg 0.125mg 0%
Threonine 0.687mg 0.449mg 0%
Isoleucine 0.866mg 0.661mg 0%
Leucine 1.399mg 1.016mg 0%
Lysine 1.217mg 0.806mg 0%
Methionine 0.378mg 0.399mg 0%
Phenylalanine 0.681mg 0.686mg 0%
Valine 0.949mg 0.809mg 0%
Histidine 0.416mg 0.29mg 0%
Fructose 0.07g 0.07g 0%
Omega-3 - EPA 0.011g 0g N/A
Omega-3 - DHA 0.114g 0g 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
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Contains more ProteinProtein +45.5%
Contains more FatsFats +15511.8%
Contains more CarbsCarbs +391.8%
Contains more OtherOther +169.8%
Contains more WaterWater +67.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Yolk
Yolk
0
13% 34% 13% 13% 13% 13%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.18 g
Fructose: 0.07 g
Lactose: 0.07 g
Maltose: 0.07 g
Galactose: 0.07 g
10% 49% 10% 10% 10% 10%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.34 g
Fructose: 0.07 g
Lactose: 0.07 g
Maltose: 0.07 g
Galactose: 0.07 g
Contains more GlucoseGlucose +88.9%
~equal in Starch ~0g
~equal in Sucrose ~0.07g
~equal in Fructose ~0.07g
~equal in Lactose ~0.07g
~equal in Maltose ~0.07g
~equal in Galactose ~0.07g

People also compare

Yolk
Yolk vs Omelette
Omelette
Yolk
Yolk vs Egg
Egg
Omelette
Omelette vs Egg
Egg
Egg
Egg vs Omelette
Omelette
Egg white
Egg white vs Egg
Egg
Egg white
Egg white vs Omelette
Omelette

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 white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.