Yolk vs. Filo — In-Depth Nutrition Comparison
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Summary of differences between yolk and filo
- Yolk has more choline, vitamin B12, selenium, vitamin B5, phosphorus, vitamin D, and vitamin A; however, filo is higher in vitamin B1.
- Yolk covers your daily need for cholesterol, 362% more than filo.
- Filo has less cholesterol.
- The glycemic index of filo is higher.
These are the specific foods used in this comparison Egg, yolk, raw, fresh and Phyllo dough.
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.
| Contains more CalciumCalcium | +1072.7% |
| Contains more PotassiumPotassium | +47.3% |
| Contains more ZincZinc | +369.4% |
| Contains more PhosphorusPhosphorus | +420% |
| Contains less SodiumSodium | -90.1% |
| Contains more SeleniumSelenium | +140.3% |
| Contains more MagnesiumMagnesium | +200% |
| Contains more IronIron | +17.6% |
| Contains more CopperCopper | +31.2% |
| Contains more ManganeseManganese | +765.5% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +3125% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +54.8% |
| Contains more Vitamin B5Vitamin B5 | +890.1% |
| Contains more Vitamin B6Vitamin B6 | +1066.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +65.9% |
| Contains more CholineCholine | +11787% |
| Contains more Vitamin B1Vitamin B1 | +207.4% |
| Contains more Vitamin B3Vitamin B3 | +16870.8% |
| Contains more Vitamin KVitamin K | +257.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Cholesterol | 1085mg | 0mg | 362% |
| Choline | 820.2mg | 6.9mg | 148% |
| Vitamin B12 | 1.95µg | 0µg | 81% |
| Selenium | 56µg | 23.3µg | 59% |
| Vitamin B5 | 2.99mg | 0.302mg | 54% |
| Phosphorus | 390mg | 75mg | 45% |
| Vitamin A | 381µg | 0µg | 42% |
| Saturated fat | 9.551g | 1.47g | 37% |
| Fats | 26.54g | 6g | 32% |
| Vitamin B1 | 0.176mg | 0.541mg | 30% |
| Vitamin D | 218IU | 0IU | 27% |
| Vitamin D | 5.4µg | 0µg | 27% |
| Vitamin B6 | 0.35mg | 0.03mg | 25% |
| Vitamin B3 | 0.024mg | 4.073mg | 25% |
| Polyunsaturated fat | 4.204g | 0.923g | 22% |
| Monounsaturated fat | 11.738g | 3.149g | 21% |
| Sodium | 48mg | 483mg | 19% |
| Protein | 15.86g | 7.1g | 18% |
| Manganese | 0.055mg | 0.476mg | 18% |
| Vitamin E | 2.58mg | 0.08mg | 17% |
| Carbs | 3.59g | 52.6g | 16% |
| Zinc | 2.3mg | 0.49mg | 16% |
| Folate | 146µg | 88µg | 15% |
| Vitamin B2 | 0.528mg | 0.341mg | 14% |
| Calcium | 129mg | 11mg | 12% |
| Fiber | 0g | 1.9g | 8% |
| Iron | 2.73mg | 3.21mg | 6% |
| Copper | 0.077mg | 0.101mg | 3% |
| Magnesium | 5mg | 15mg | 2% |
| Vitamin K | 0.7µg | 2.5µg | 2% |
| Calories | 322kcal | 299kcal | 1% |
| Potassium | 109mg | 74mg | 1% |
| Net carbs | 3.59g | 50.7g | N/A |
| Sugar | 0.56g | 0.18g | N/A |
| Tryptophan | 0.177mg | 0.088mg | 0% |
| Threonine | 0.687mg | 0.194mg | 0% |
| Isoleucine | 0.866mg | 0.246mg | 0% |
| Leucine | 1.399mg | 0.49mg | 0% |
| Lysine | 1.217mg | 0.158mg | 0% |
| Methionine | 0.378mg | 0.126mg | 0% |
| Phenylalanine | 0.681mg | 0.359mg | 0% |
| Valine | 0.949mg | 0.286mg | 0% |
| Histidine | 0.416mg | 0.159mg | 0% |
| Fructose | 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
| Contains more ProteinProtein | +123.4% |
| Contains more FatsFats | +342.3% |
| Contains more WaterWater | +60.5% |
| Contains more CarbsCarbs | +1365.2% |
~equal in
Other
~1.7g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +272.8% |
| Contains more Poly. FatPolyunsaturated fat | +355.5% |
| Contains less Sat. FatSaturated fat | -84.6% |
