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Yolk vs. Salmon raw — In-Depth Nutrition Comparison

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Differences between yolk and salmon raw

  • Yolk has more selenium, folate, vitamin A, phosphorus, and vitamin B5, while salmon raw has more vitamin B12, vitamin B3, and vitamin B6.
  • Yolk's daily need coverage for cholesterol is 343% higher.
  • Salmon raw contains 36 times less vitamin A than yolk. Yolk contains 1442IU of vitamin A, while salmon raw contains 40IU.
  • The amount of cholesterol in salmon raw is lower.

The food types used in this comparison are Egg, yolk, raw, fresh and Fish, salmon, Atlantic, wild, raw.

Infographic

Yolk vs Salmon raw 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
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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more CalciumCalcium +975%
Contains more IronIron +241.3%
Contains more ZincZinc +259.4%
Contains more PhosphorusPhosphorus +95%
Contains more ManganeseManganese +243.8%
Contains more SeleniumSelenium +53.4%
Contains more MagnesiumMagnesium +480%
Contains more PotassiumPotassium +349.5%
Contains more CopperCopper +224.7%
~equal in Sodium ~44mg

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
8
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% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin AVitamin A +3075%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +38.9%
Contains more Vitamin B5Vitamin B5 +79.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +484%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +28.4%
Contains more Vitamin B3Vitamin B3 +32650%
Contains more Vitamin B6Vitamin B6 +133.7%
Contains more Vitamin B12Vitamin B12 +63.1%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yolk
2
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
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more FatsFats +318.6%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +25.1%
Contains more WaterWater +31%
Contains more OtherOther +212.9%

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
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains more Mono. FatMonounsaturated fat +458.2%
Contains more Poly. FatPolyunsaturated fat +65.6%
Contains less Sat. FatSaturated fat -89.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yolk Salmon raw DV% diff.
Cholesterol 1085mg 55mg 343%
Choline 820.2mg 149%
Vitamin B12 1.95µg 3.18µg 51%
Vitamin B3 0.024mg 7.86mg 49%
Vitamin A 381µg 12µg 41%
Saturated fat 9.551g 0.981g 39%
Vitamin B6 0.35mg 0.818mg 36%
Selenium 56µg 36.5µg 35%
Fats 26.54g 6.34g 31%
Folate 146µg 25µg 30%
Vitamin D 5.4µg 27%
Vitamin D 218IU 27%
Vitamin B5 2.99mg 1.664mg 27%
Phosphorus 390mg 200mg 27%
Monounsaturated fat 11.738g 2.103g 24%
Iron 2.73mg 0.8mg 24%
Copper 0.077mg 0.25mg 19%
Vitamin E 2.58mg 17%
Zinc 2.3mg 0.64mg 15%
Calcium 129mg 12mg 12%
Polyunsaturated fat 4.204g 2.539g 11%
Potassium 109mg 490mg 11%
Vitamin B2 0.528mg 0.38mg 11%
Calories 322kcal 142kcal 9%
Protein 15.86g 19.84g 8%
Magnesium 5mg 29mg 6%
Vitamin B1 0.176mg 0.226mg 4%
Manganese 0.055mg 0.016mg 2%
Vitamin K 0.7µg 1%
Carbs 3.59g 0g 1%
Net carbs 3.59g 0g N/A
Sugar 0.56g N/A
Sodium 48mg 44mg 0%
Tryptophan 0.177mg 0.222mg 0%
Threonine 0.687mg 0.87mg 0%
Isoleucine 0.866mg 0.914mg 0%
Leucine 1.399mg 1.613mg 0%
Lysine 1.217mg 1.822mg 0%
Methionine 0.378mg 0.587mg 0%
Phenylalanine 0.681mg 0.775mg 0%
Valine 0.949mg 1.022mg 0%
Histidine 0.416mg 0.584mg 0%
Fructose 0.07g 0%
Omega-3 - EPA 0.011g 0.321g N/A
Omega-3 - DHA 0.114g 1.115g N/A
Omega-3 - DPA 0g 0.287g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yolk Salmon raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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
77%
Salmon raw
Minerals Daily Need Coverage Score
73%
Yolk
49%
Salmon raw

Comparison summary

Which food is richer in minerals?
Yolk
Yolk is relatively richer in minerals
Which food is cheaper?
Yolk
Yolk is cheaper (difference - $12)
Which food is richer in vitamins?
Yolk
Yolk is relatively richer in vitamins
Which food is lower in Cholesterol?
Salmon raw
Salmon raw is lower in Cholesterol (difference - 1030mg)
Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 0.56g)
Which food contains less Sodium?
Salmon raw
Salmon raw contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Salmon raw
Salmon raw is lower in Saturated fat (difference - 8.57g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.