Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Yolk vs. Feta — In-Depth Nutrition Comparison

Compare

The main differences between Yolk and Feta

  • Yolk is richer in Choline, Selenium, Vitamin B5, Vitamin D, Folate, and Vitamin A RAE, yet Feta is richer in Calcium.
  • Daily need coverage for Cholesterol from Yolk is 332% higher.
  • Yolk contains 53 times more Choline than Feta. Yolk contains 820.2mg of Choline, while Feta contains 15.4mg.
  • Feta contains less Cholesterol.

Food types used in this article are Egg, yolk, raw, fresh and Cheese, feta.

Infographic

Yolk vs Feta 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
7
:
3
Feta
Contains more Iron +320%
Contains more Phosphorus +15.7%
Contains more Potassium +75.8%
Contains less Sodium -94.8%
Contains more Copper +140.6%
Contains more Manganese +96.4%
Contains more Selenium +273.3%
Contains more Calcium +282.2%
Contains more Magnesium +280%
Contains more Zinc +25.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 103% 4% 168% 10% 7% 63% 26% 8% 306%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 148% 25% 14% 145% 6% 120% 79% 11% 4% 82%
Contains more Iron +320%
Contains more Phosphorus +15.7%
Contains more Potassium +75.8%
Contains less Sodium -94.8%
Contains more Copper +140.6%
Contains more Manganese +96.4%
Contains more Selenium +273.3%
Contains more Calcium +282.2%
Contains more Magnesium +280%
Contains more Zinc +25.2%

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
7
:
4
Feta
Contains more Vitamin A +241.7%
Contains more Vitamin E +1333.3%
Contains more Vitamin D +1250%
Contains more Vitamin B1 +14.3%
Contains more Vitamin B5 +209.2%
Contains more Folate +356.3%
Contains more Vitamin B12 +15.4%
Contains more Vitamin B2 +59.8%
Contains more Vitamin B3 +4029.2%
Contains more Vitamin B6 +21.1%
Contains more Vitamin K +157.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 87% 52% 162% 0% 44% 122% 1% 180% 81% 110% 244% 2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 4% 12% 0% 39% 195% 19% 59% 98% 24% 212% 5%
Contains more Vitamin A +241.7%
Contains more Vitamin E +1333.3%
Contains more Vitamin D +1250%
Contains more Vitamin B1 +14.3%
Contains more Vitamin B5 +209.2%
Contains more Folate +356.3%
Contains more Vitamin B12 +15.4%
Contains more Vitamin B2 +59.8%
Contains more Vitamin B3 +4029.2%
Contains more Vitamin B6 +21.1%
Contains more Vitamin K +157.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yolk
2
:
3
Feta
Contains more Protein +11.6%
Contains more Fats +24.7%
Contains more Carbs +13.9%
Contains more Other +205.9%
Equal in Water - 55.22
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
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 g
Contains more Protein +11.6%
Contains more Fats +24.7%
Contains more Carbs +13.9%
Contains more Other +205.9%
Equal in Water - 55.22

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yolk
3
:
0
Feta
Contains less Saturated Fat -36.1%
Contains more Monounsaturated Fat +153.9%
Contains more Polyunsaturated fat +611.3%
37% 46% 16%
Saturated Fat: 9.551 g
Monounsaturated Fat: 11.738 g
Polyunsaturated fat: 4.204 g
74% 23% 3%
Saturated Fat: 14.946 g
Monounsaturated Fat: 4.623 g
Polyunsaturated fat: 0.591 g
Contains less Saturated Fat -36.1%
Contains more Monounsaturated Fat +153.9%
Contains more Polyunsaturated fat +611.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yolk Feta Opinion
Net carbs 3.59g 4.09g Feta
Protein 15.86g 14.21g Yolk
Fats 26.54g 21.28g Yolk
Carbs 3.59g 4.09g Feta
Calories 322kcal 264kcal Yolk
Fructose 0.07g Yolk
Sugar 0.56g 4.09g Yolk
Calcium 129mg 493mg Feta
Iron 2.73mg 0.65mg Yolk
Magnesium 5mg 19mg Feta
Phosphorus 390mg 337mg Yolk
Potassium 109mg 62mg Yolk
Sodium 48mg 917mg Yolk
Zinc 2.3mg 2.88mg Feta
Copper 0.077mg 0.032mg Yolk
Manganese 0.055mg 0.028mg Yolk
Selenium 56µg 15µg Yolk
Vitamin A 1442IU 422IU Yolk
Vitamin A RAE 381µg 125µg Yolk
Vitamin E 2.58mg 0.18mg Yolk
Vitamin D 218IU 16IU Yolk
Vitamin D 5.4µg 0.4µg Yolk
Vitamin B1 0.176mg 0.154mg Yolk
Vitamin B2 0.528mg 0.844mg Feta
Vitamin B3 0.024mg 0.991mg Feta
Vitamin B5 2.99mg 0.967mg Yolk
Vitamin B6 0.35mg 0.424mg Feta
Folate 146µg 32µg Yolk
Vitamin B12 1.95µg 1.69µg Yolk
Vitamin K 0.7µg 1.8µg Feta
Tryptophan 0.177mg 0.2mg Feta
Threonine 0.687mg 0.637mg Yolk
Isoleucine 0.866mg 0.803mg Yolk
Leucine 1.399mg 1.395mg Yolk
Lysine 1.217mg 1.219mg Feta
Methionine 0.378mg 0.368mg Yolk
Phenylalanine 0.681mg 0.675mg Yolk
Valine 0.949mg 1.065mg Feta
Histidine 0.416mg 0.397mg Yolk
Cholesterol 1085mg 89mg Feta
Saturated Fat 9.551g 14.946g Yolk
Omega-3 - DHA 0.114g 0g Yolk
Omega-3 - EPA 0.011g 0g Yolk
Monounsaturated Fat 11.738g 4.623g Yolk
Polyunsaturated fat 4.204g 0.591g Yolk

Which food is preferable for your diet?

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

People also compare

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
90%
Yolk
57%
Feta
Minerals Daily Need Coverage Score
73%
Yolk
63%
Feta

Comparison summary

Which food is lower in Sugar?
Yolk
Yolk is lower in Sugar (difference - 3.53g)
Which food contains less Sodium?
Yolk
Yolk contains less Sodium (difference - 869mg)
Which food is lower in Saturated Fat?
Yolk
Yolk is lower in Saturated Fat (difference - 5.395g)
Which food is lower in glycemic index?
Yolk
Yolk is lower in glycemic index (difference - 27)
Which food is cheaper?
Yolk
Yolk is cheaper (difference - $1.5)
Which food is lower in Cholesterol?
Feta
Feta is lower in Cholesterol (difference - 996mg)
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.
Which food is richer in vitamins?
?
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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.