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Yolk vs. English muffin — In-Depth Nutrition Comparison

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The main differences between yolk and English muffins

  • Yolk is richer than English muffins in vitamin B12, vitamin B5, phosphorus, vitamin A, vitamin B2, folate, vitamin B6, and iron.
  • Daily need coverage for cholesterol for yolk is 362% higher.
  • English muffins contain less cholesterol.
  • Yolk has a lower glycemic index than English muffins.

Food types used in this article are Egg, yolk, raw, fresh and English muffins, plain, unenriched, without calcium propionate (includes sourdough).

Infographic

Yolk vs English muffin infographic
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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
6
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 15% 16% 12% 33% 43% 19% 57% 61% 47% 0%
Contains more CalciumCalcium +148.1%
Contains more IronIron +206.7%
Contains more ZincZinc +228.6%
Contains more PhosphorusPhosphorus +193.2%
Contains less SodiumSodium -89.7%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +320%
Contains more PotassiumPotassium +20.2%
Contains more CopperCopper +67.5%
Contains more ManganeseManganese +549.1%

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
10
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 127% 52% 81% 44% 122% 0.45% 179% 81% 244% 1.8% 110% 447%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0.33% 0% 0% 0% 45% 36% 29% 27% 9.9% 5% 0% 28% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +242.9%
Contains more Vitamin B5Vitamin B5 +570.4%
Contains more Vitamin B6Vitamin B6 +714%
Contains more Vitamin B12Vitamin B12 +4775%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +294.6%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +6425%
~equal in Vitamin B1 ~0.181mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yolk
3
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
8% 2% 46% 42% 2%
Protein: 7.7 g
Fats: 1.8 g
Carbs: 46 g
Water: 42.1 g
Other: 2.4 g
Contains more ProteinProtein +106%
Contains more FatsFats +1374.4%
Contains more WaterWater +24.3%
Contains more CarbsCarbs +1181.3%
Contains more OtherOther +41.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
18% 21% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.302 g
Polyunsaturated fat: Poly. Fat 0.888 g
Contains more Mono. FatMonounsaturated fat +3786.8%
Contains more Poly. FatPolyunsaturated fat +373.4%
Contains less Sat. FatSaturated fat -97.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yolk English muffin
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Yolk English muffin DV% diff.
Cholesterol 1085mg 0mg 362%
Choline 820.2mg 149%
Selenium 56µg 102%
Vitamin B12 1.95µg 0.04µg 80%
Vitamin B5 2.99mg 0.446mg 51%
Saturated fat 9.551g 0.259g 42%
Vitamin A 381µg 0µg 42%
Fats 26.54g 1.8g 38%
Phosphorus 390mg 133mg 37%
Vitamin B2 0.528mg 0.154mg 29%
Monounsaturated fat 11.738g 0.302g 29%
Vitamin D 218IU 27%
Vitamin D 5.4µg 27%
Folate 146µg 37µg 27%
Vitamin B6 0.35mg 0.043mg 24%
Iron 2.73mg 0.89mg 23%
Polyunsaturated fat 4.204g 0.888g 22%
Sodium 48mg 464mg 18%
Vitamin E 2.58mg 17%
Protein 15.86g 7.7g 16%
Zinc 2.3mg 0.7mg 15%
Carbs 3.59g 46g 14%
Manganese 0.055mg 0.357mg 13%
Fiber 0g 2.7g 11%
Vitamin B3 0.024mg 1.566mg 10%
Calcium 129mg 52mg 8%
Copper 0.077mg 0.129mg 6%
Magnesium 5mg 21mg 4%
Calories 322kcal 235kcal 4%
Potassium 109mg 131mg 1%
Vitamin K 0.7µg 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 3.59g 43.3g N/A
Sugar 0.56g N/A
Vitamin B1 0.176mg 0.181mg 0%
Tryptophan 0.177mg 0.092mg 0%
Threonine 0.687mg 0.242mg 0%
Isoleucine 0.866mg 0.315mg 0%
Leucine 1.399mg 0.553mg 0%
Lysine 1.217mg 0.241mg 0%
Methionine 0.378mg 0.139mg 0%
Phenylalanine 0.681mg 0.379mg 0%
Valine 0.949mg 0.353mg 0%
Histidine 0.416mg 0.17mg 0%
Fructose 0.07g 0%
Omega-3 - EPA 0.011g N/A
Omega-3 - DHA 0.114g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yolk English muffin
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
114%
Yolk
14%
English muffin
Minerals Daily Need Coverage Score
73%
Yolk
30%
English muffin

Comparison summary

Which food contains less Sodium?
Yolk
Yolk contains less Sodium (difference - 416mg)
Which food is lower in glycemic index?
Yolk
Yolk is lower in glycemic index (difference - 77)
Which food is richer in vitamins?
Yolk
Yolk is relatively richer in vitamins
Which food is lower in Cholesterol?
English muffin
English muffin is lower in Cholesterol (difference - 1085mg)
Which food is lower in Sugar?
English muffin
English muffin is lower in Sugar (difference - 0.56g)
Which food is lower in Saturated fat?
English muffin
English muffin is lower in Saturated fat (difference - 9.292g)
Which food is cheaper?
English muffin
English muffin is cheaper (difference - $1)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. English muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173238/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.