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Yolk vs. Grape seed oil — In-Depth Nutrition Comparison

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Important differences between yolk and grape seed oil

  • Yolk has more selenium, vitamin B12, vitamin B5, phosphorus, vitamin B2, folate, iron, and vitamin A; however, grape seed oil has more vitamin E.
  • Yolk's daily need coverage for cholesterol is 362% more.
  • Grape seed oil is lower in cholesterol.

The food varieties used in the comparison are Egg, yolk, raw, fresh and Oil, grapeseed.

Infographic

Yolk vs Grape seed oil 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
9
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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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% 576% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +1016.3%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yolk
4
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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +276.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yolk
1
37% 46% 16%
Saturated fat: Sat. Fat 9.551 g
Monounsaturated fat: Mono. Fat 11.738 g
Polyunsaturated fat: Poly. Fat 4.204 g
10% 17% 73%
Saturated fat: Sat. Fat 9.6 g
Monounsaturated fat: Mono. Fat 16.1 g
Polyunsaturated fat: Poly. Fat 69.9 g
Contains more Mono. FatMonounsaturated fat +37.2%
Contains more Poly. FatPolyunsaturated fat +1562.7%
~equal in Saturated fat ~9.6g

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 seed oil
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Yolk Grape seed oil DV% diff.
Polyunsaturated fat 4.204g 69.9g 438%
Cholesterol 1085mg 0mg 362%
Vitamin E 2.58mg 28.8mg 175%
Choline 820.2mg 149%
Fats 26.54g 100g 113%
Selenium 56µg 0µg 102%
Vitamin B12 1.95µg 0µg 81%
Vitamin B5 2.99mg 0mg 60%
Phosphorus 390mg 0mg 56%
Vitamin A 381µg 0µg 42%
Vitamin B2 0.528mg 0mg 41%
Folate 146µg 0µg 37%
Iron 2.73mg 0mg 34%
Protein 15.86g 0g 32%
Calories 322kcal 884kcal 28%
Vitamin D 5.4µg 27%
Vitamin D 218IU 27%
Vitamin B6 0.35mg 0mg 27%
Zinc 2.3mg 0mg 21%
Vitamin B1 0.176mg 0mg 15%
Calcium 129mg 0mg 13%
Monounsaturated fat 11.738g 16.1g 11%
Copper 0.077mg 9%
Potassium 109mg 0mg 3%
Sodium 48mg 0mg 2%
Manganese 0.055mg 2%
Magnesium 5mg 0mg 1%
Vitamin K 0.7µg 1%
Carbs 3.59g 0g 1%
Net carbs 3.59g 0g N/A
Sugar 0.56g 0g N/A
Vitamin B3 0.024mg 0mg 0%
Saturated fat 9.551g 9.6g 0%
Tryptophan 0.177mg 0mg 0%
Threonine 0.687mg 0mg 0%
Isoleucine 0.866mg 0mg 0%
Leucine 1.399mg 0mg 0%
Lysine 1.217mg 0mg 0%
Methionine 0.378mg 0mg 0%
Phenylalanine 0.681mg 0mg 0%
Valine 0.949mg 0mg 0%
Histidine 0.416mg 0mg 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 seed oil
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
44%
Grape seed oil
Minerals Daily Need Coverage Score
73%
Yolk
0%
Grape seed oil

Comparison summary

Which food is lower in Saturated fat?
Yolk
Yolk is lower in Saturated fat (difference - 0.048999999999999g)
Which food is cheaper?
Yolk
Yolk is cheaper (difference - $3)
Which food is richer in minerals?
Yolk
Yolk is relatively richer in minerals
Which food is richer in vitamins?
Yolk
Yolk is relatively richer in vitamins
Which food is lower in Cholesterol?
Grape seed oil
Grape seed oil is lower in Cholesterol (difference - 1085mg)
Which food is lower in Sugar?
Grape seed oil
Grape seed oil is lower in Sugar (difference - 0.56g)
Which food contains less Sodium?
Grape seed oil
Grape seed oil contains less Sodium (difference - 48mg)
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. Grape seed oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171028/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.