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  6. Yolk vs. Grape leaves

Yolk vs. Grape leaves — In-Depth Nutrition Comparison

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How are yolk and grape leaves different?

  • Yolk is higher in choline, selenium, vitamin B12, and vitamin B5; however, grape leaves are richer in vitamin A, manganese, vitamin K, and fiber.
  • Daily need coverage for vitamin A for grape leaves is 522% higher.

Egg, yolk, raw, fresh and Grape leaves, raw are the varieties used in this article.

Infographic

Yolk vs Grape leaves 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
Yolk
3
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 68% 109% 24% 99% 138% 18% 39% 1.2% 372% 4.9%
Contains more ZincZinc +243.3%
Contains more PhosphorusPhosphorus +328.6%
Contains more SeleniumSelenium +6122.2%
Contains more MagnesiumMagnesium +1800%
Contains more CalciumCalcium +181.4%
Contains more PotassiumPotassium +149.5%
Contains more CopperCopper +439%
Contains less SodiumSodium -81.3%
Contains more ManganeseManganese +5090.9%
~equal in Iron ~2.63mg

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
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 37% 459% 40% 0% 10% 82% 44% 14% 92% 0% 272% 62% 7%
Contains more Vitamin EVitamin E +29%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +340%
Contains more Vitamin B2Vitamin B2 +49.2%
Contains more Vitamin B5Vitamin B5 +1194.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +75.9%
Contains more CholineCholine +6307.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +261.2%
Contains more Vitamin B3Vitamin B3 +9741.7%
Contains more Vitamin B6Vitamin B6 +14.3%
Contains more Vitamin KVitamin K +15414.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yolk
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
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
Contains more ProteinProtein +183.2%
Contains more FatsFats +1151.9%
Contains more CarbsCarbs +382.2%
Contains more WaterWater +40.2%
~equal in Other ~1.65g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yolk
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
23% 5% 72%
Saturated fat: Sat. Fat 0.336 g
Monounsaturated fat: Mono. Fat 0.081 g
Polyunsaturated fat: Poly. Fat 1.065 g
Contains more Mono. FatMonounsaturated fat +14391.4%
Contains more Poly. FatPolyunsaturated fat +294.7%
Contains less Sat. FatSaturated fat -96.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yolk Grape leaves DV% diff.
Cholesterol 1085mg 0mg 362%
Choline 820.2mg 12.8mg 147%
Manganese 0.055mg 2.855mg 122%
Vitamin A 381µg 1376µg 111%
Selenium 56µg 0.9µg 100%
Vitamin K 0.7µg 108.6µg 90%
Vitamin B12 1.95µg 0µg 81%
Vitamin B5 2.99mg 0.231mg 55%
Fiber 0g 11g 44%
Phosphorus 390mg 91mg 43%
Saturated fat 9.551g 0.336g 42%
Fats 26.54g 2.12g 38%
Copper 0.077mg 0.415mg 38%
Monounsaturated fat 11.738g 0.081g 29%
Vitamin D 218IU 0IU 27%
Vitamin D 5.4µg 0µg 27%
Calcium 129mg 363mg 23%
Magnesium 5mg 95mg 21%
Polyunsaturated fat 4.204g 1.065g 21%
Protein 15.86g 5.6g 21%
Folate 146µg 83µg 16%
Vitamin B3 0.024mg 2.362mg 15%
Zinc 2.3mg 0.67mg 15%
Vitamin B2 0.528mg 0.354mg 13%
Vitamin C 0mg 11.1mg 12%
Calories 322kcal 93kcal 11%
Vitamin B1 0.176mg 0.04mg 11%
Carbs 3.59g 17.31g 5%
Potassium 109mg 272mg 5%
Vitamin B6 0.35mg 0.4mg 4%
Vitamin E 2.58mg 2mg 4%
Sodium 48mg 9mg 2%
Iron 2.73mg 2.63mg 1%
Net carbs 3.59g 6.31g N/A
Sugar 0.56g 6.3g N/A
Tryptophan 0.177mg 0%
Threonine 0.687mg 0%
Isoleucine 0.866mg 0%
Leucine 1.399mg 0%
Lysine 1.217mg 0%
Methionine 0.378mg 0%
Phenylalanine 0.681mg 0%
Valine 0.949mg 0%
Histidine 0.416mg 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 Grape leaves
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
86%
Grape leaves
Minerals Daily Need Coverage Score
73%
Yolk
87%
Grape leaves

Comparison summary

Which food is lower in Sugar?
Yolk
Yolk is lower in Sugar (difference - 5.74g)
Which food is cheaper?
Yolk
Yolk is cheaper (difference - $1.8)
Which food is lower in Cholesterol?
Grape leaves
Grape leaves is lower in Cholesterol (difference - 1085mg)
Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 39mg)
Which food is lower in Saturated fat?
Grape leaves
Grape leaves is lower in Saturated fat (difference - 9.215g)
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 0)
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. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/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.