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Yolk vs. Glutinous rice — In-Depth Nutrition Comparison

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Significant differences between yolk and glutinous rice

  • The amount of choline, selenium, vitamin B12, vitamin B5, phosphorus, vitamin B2, vitamin D, and folate in yolk is higher than in glutinous rice.
  • Yolk covers your daily cholesterol needs 362% more than glutinous rice.
  • Glutinous rice contains less cholesterol.
  • Glutinous rice has a higher glycemic index. The glycemic index of glutinous rice is 98, while the glycemic index of yolk is 0.

Specific food types used in this comparison are Egg, yolk, raw, fresh and Rice, white, glutinous, unenriched, cooked.

Infographic

Yolk vs Glutinous rice 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
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 3.6% 0.6% 0.88% 5.3% 16% 11% 3.4% 0.65% 34% 31%
Contains more CalciumCalcium +6350%
Contains more PotassiumPotassium +990%
Contains more IronIron +1850%
Contains more CopperCopper +57.1%
Contains more ZincZinc +461%
Contains more PhosphorusPhosphorus +4775%
Contains more SeleniumSelenium +900%
Contains less SodiumSodium -89.6%
Contains more ManganeseManganese +376.4%
~equal in Magnesium ~5mg

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
11
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% 0% 0.8% 0% 5% 3% 5.4% 13% 6% 0% 0% 0.75% 1.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +6350%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +780%
Contains more Vitamin B2Vitamin B2 +3961.5%
Contains more Vitamin B5Vitamin B5 +1290.7%
Contains more Vitamin B6Vitamin B6 +1246.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +14500%
Contains more CholineCholine +38957.1%
Contains more Vitamin B3Vitamin B3 +1108.3%
~equal in Vitamin C ~0mg

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
2% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 g
Contains more ProteinProtein +685.1%
Contains more FatsFats +13868.4%
Contains more OtherOther +2328.6%
Contains more CarbsCarbs +487.5%
Contains more WaterWater +46.5%

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
22% 39% 39%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.07 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +16668.6%
Contains more Poly. FatPolyunsaturated fat +5992.8%
Contains less Sat. FatSaturated fat -99.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yolk Glutinous rice DV% diff.
Cholesterol 1085mg 0mg 362%
Choline 820.2mg 2.1mg 149%
Selenium 56µg 5.6µg 92%
Vitamin B12 1.95µg 0µg 81%
Vitamin B5 2.99mg 0.215mg 56%
Phosphorus 390mg 8mg 55%
Saturated fat 9.551g 0.039g 43%
Vitamin A 381µg 0µg 42%
Fats 26.54g 0.19g 41%
Vitamin B2 0.528mg 0.013mg 40%
Folate 146µg 1µg 36%
Iron 2.73mg 0.14mg 32%
Monounsaturated fat 11.738g 0.07g 29%
Polyunsaturated fat 4.204g 0.069g 28%
Protein 15.86g 2.02g 28%
Vitamin D 218IU 0IU 27%
Vitamin D 5.4µg 0µg 27%
Vitamin B6 0.35mg 0.026mg 25%
Zinc 2.3mg 0.41mg 17%
Vitamin E 2.58mg 0.04mg 17%
Vitamin B1 0.176mg 0.02mg 13%
Calcium 129mg 2mg 13%
Calories 322kcal 97kcal 11%
Manganese 0.055mg 0.262mg 9%
Carbs 3.59g 21.09g 6%
Fiber 0g 1g 4%
Copper 0.077mg 0.049mg 3%
Potassium 109mg 10mg 3%
Vitamin B3 0.024mg 0.29mg 2%
Sodium 48mg 5mg 2%
Vitamin K 0.7µg 0µg 1%
Net carbs 3.59g 20.09g N/A
Magnesium 5mg 5mg 0%
Sugar 0.56g 0.05g N/A
Tryptophan 0.177mg 0.023mg 0%
Threonine 0.687mg 0.072mg 0%
Isoleucine 0.866mg 0.087mg 0%
Leucine 1.399mg 0.167mg 0%
Lysine 1.217mg 0.073mg 0%
Methionine 0.378mg 0.047mg 0%
Phenylalanine 0.681mg 0.108mg 0%
Valine 0.949mg 0.123mg 0%
Histidine 0.416mg 0.047mg 0%
Fructose 0.07g 0%
Omega-3 - EPA 0.011g 0g N/A
Omega-3 - DHA 0.114g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yolk Glutinous rice
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
3%
Glutinous rice
Minerals Daily Need Coverage Score
73%
Yolk
11%
Glutinous rice

Comparison summary

Which food is richer in minerals?
Yolk
Yolk is relatively richer in minerals
Which food is lower in glycemic index?
Yolk
Yolk is lower in glycemic index (difference - 98)
Which food is richer in vitamins?
Yolk
Yolk is relatively richer in vitamins
Which food is lower in Cholesterol?
Glutinous rice
Glutinous rice is lower in Cholesterol (difference - 1085mg)
Which food is lower in Sugar?
Glutinous rice
Glutinous rice is lower in Sugar (difference - 0.51g)
Which food contains less Sodium?
Glutinous rice
Glutinous rice contains less Sodium (difference - 43mg)
Which food is lower in Saturated fat?
Glutinous rice
Glutinous rice is lower in Saturated fat (difference - 9.512g)
Which food is cheaper?
?
The foods are relatively equal in price ($1)

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. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/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.