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Yolk vs. Sea bass — In-Depth Nutrition Comparison

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Summary of differences between yolk and sea bass

  • Yolk has more vitamin B5, vitamin B2, folate, vitamin A, iron, phosphorus, and selenium; however, sea bass is higher in vitamin B12.
  • Yolk covers your daily need for cholesterol, 327% more than sea bass.
  • Yolk has 15 times more saturated fat than sea bass. While yolk has 9.551g of saturated fat, sea bass has only 0.65g.

These are the specific foods used in this comparison Egg, yolk, raw, fresh and Fish, bass, striped, cooked, dry heat.

Infographic

Yolk vs Sea bass 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
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 36% 5.7% 29% 41% 13% 14% 109% 11% 2.5% 255%
Contains more CalciumCalcium +578.9%
Contains more IronIron +152.8%
Contains more CopperCopper +92.5%
Contains more ZincZinc +351%
Contains more PhosphorusPhosphorus +53.5%
Contains less SodiumSodium -45.5%
Contains more ManganeseManganese +189.5%
Contains more SeleniumSelenium +19.7%
Contains more MagnesiumMagnesium +920%
Contains more PotassiumPotassium +200.9%

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
9
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% 10% 0% 0% 29% 8.5% 48% 52% 80% 551% 0% 7.5% 0%
Contains more Vitamin AVitamin A +1129%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +53%
Contains more Vitamin B2Vitamin B2 +1327%
Contains more Vitamin B5Vitamin B5 +245.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1360%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +10558.3%
Contains more Vitamin B12Vitamin B12 +126.2%
~equal in Vitamin C ~0mg
~equal in Vitamin B6 ~0.346mg

All nutrients comparison - raw data values

Nutrient Yolk Sea bass DV% diff.
Cholesterol 1085mg 103mg 327%
Choline 820.2mg 149%
Vitamin B12 1.95µg 4.41µg 103%
Vitamin B5 2.99mg 0.865mg 43%
Saturated fat 9.551g 0.65g 40%
Vitamin A 381µg 31µg 39%
Vitamin B2 0.528mg 0.037mg 38%
Fats 26.54g 2.99g 36%
Folate 146µg 10µg 34%
Vitamin D 218IU 27%
Monounsaturated fat 11.738g 0.846g 27%
Vitamin D 5.4µg 27%
Iron 2.73mg 1.08mg 21%
Polyunsaturated fat 4.204g 1.005g 21%
Phosphorus 390mg 254mg 19%
Vitamin E 2.58mg 17%
Selenium 56µg 46.8µg 17%
Zinc 2.3mg 0.51mg 16%
Vitamin B3 0.024mg 2.558mg 16%
Protein 15.86g 22.73g 14%
Magnesium 5mg 51mg 11%
Calcium 129mg 19mg 11%
Calories 322kcal 124kcal 10%
Potassium 109mg 328mg 6%
Vitamin B1 0.176mg 0.115mg 5%
Copper 0.077mg 0.04mg 4%
Manganese 0.055mg 0.019mg 2%
Sodium 48mg 88mg 2%
Vitamin K 0.7µg 1%
Carbs 3.59g 0g 1%
Net carbs 3.59g 0g N/A
Sugar 0.56g N/A
Vitamin B6 0.35mg 0.346mg 0%
Tryptophan 0.177mg 0.255mg 0%
Threonine 0.687mg 0.997mg 0%
Isoleucine 0.866mg 1.047mg 0%
Leucine 1.399mg 1.848mg 0%
Lysine 1.217mg 2.088mg 0%
Methionine 0.378mg 0.673mg 0%
Phenylalanine 0.681mg 0.887mg 0%
Valine 0.949mg 1.171mg 0%
Histidine 0.416mg 0.669mg 0%
Fructose 0.07g 0%
Omega-3 - EPA 0.011g 0.217g N/A
Omega-3 - DHA 0.114g 0.75g N/A

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
23% 3% 73%
Protein: 22.73 g
Fats: 2.99 g
Carbs: 0 g
Water: 73.36 g
Other: 0.92 g
Contains more FatsFats +787.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +84.8%
Contains more ProteinProtein +43.3%
Contains more WaterWater +40.2%

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
26% 34% 40%
Saturated fat: Sat. Fat 0.65 g
Monounsaturated fat: Mono. Fat 0.846 g
Polyunsaturated fat: Poly. Fat 1.005 g
Contains more Mono. FatMonounsaturated fat +1287.5%
Contains more Poly. FatPolyunsaturated fat +318.3%
Contains less Sat. FatSaturated fat -93.2%

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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. Sea bass - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174228/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.