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Yolk vs. Orange — In-Depth Nutrition Comparison

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A recap on the differences between yolk and oranges

  • Yolk has more choline, selenium, vitamin B12, vitamin B5, phosphorus, vitamin B2, and iron; however, oranges are higher in vitamin C.
  • Yolk covers your daily cholesterol needs 362% more than oranges.
  • Oranges have less cholesterol.
  • The glycemic index of oranges is higher.

Food varieties used in this article are Egg, yolk, raw, fresh and Oranges, raw, all commercial varieties.

Infographic

Yolk vs Orange 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
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%
Orange
Orange
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Contains more CalciumCalcium +222.5%
Contains more IronIron +2630%
Contains more CopperCopper +71.1%
Contains more ZincZinc +3185.7%
Contains more PhosphorusPhosphorus +2685.7%
Contains more ManganeseManganese +120%
Contains more SeleniumSelenium +11100%
Contains more MagnesiumMagnesium +100%
Contains more PotassiumPotassium +66.1%
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
Yolk
10
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 81% 127% 52% 44% 122% 0.45% 179% 81% 244% 1.8% 110%
Orange
Orange
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 177% 0% 3.7% 3.6% 22% 9.2% 5.3% 15% 14% 0% 0% 23%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +3363.6%
Contains more Vitamin EVitamin E +1333.3%
Contains more Vitamin B1Vitamin B1 +102.3%
Contains more Vitamin B2Vitamin B2 +1220%
Contains more Vitamin B5Vitamin B5 +1096%
Contains more Vitamin B6Vitamin B6 +483.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +386.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +1075%

All nutrients comparison - raw data values

Nutrient Yolk Orange DV% diff.
Cholesterol 1085mg 0mg 362%
Choline 820.2mg 8.4mg 148%
Selenium 56µg 0.5µg 101%
Vitamin B12 1.95µg 0µg 81%
Vitamin C 0mg 53.2mg 59%
Vitamin B5 2.99mg 0.25mg 55%
Phosphorus 390mg 14mg 54%
Saturated fat 9.551g 0.015g 43%
Fats 26.54g 0.12g 41%
Vitamin A 381µg 11µg 41%
Vitamin B2 0.528mg 0.04mg 38%
Iron 2.73mg 0.1mg 33%
Protein 15.86g 0.94g 30%
Folate 146µg 30µg 29%
Monounsaturated fat 11.738g 0.023g 29%
Polyunsaturated fat 4.204g 0.025g 28%
Vitamin D* 218 IU 0 IU 27%
Vitamin D 5.4µg 0µg 27%
Vitamin B6 0.35mg 0.06mg 22%
Zinc 2.3mg 0.07mg 20%
Vitamin E 2.58mg 0.18mg 16%
Calories 322kcal 47kcal 14%
Fiber 0g 2.4g 10%
Calcium 129mg 40mg 9%
Vitamin B1 0.176mg 0.087mg 7%
Copper 0.077mg 0.045mg 4%
Carbs 3.59g 11.75g 3%
Potassium 109mg 181mg 2%
Sodium 48mg 0mg 2%
Vitamin B3 0.024mg 0.282mg 2%
Magnesium 5mg 10mg 1%
Manganese 0.055mg 0.025mg 1%
Vitamin K 0.7µg 0µg 1%
Protein per 100 calories 4.9g 2g N/A
Calories per 10 g protein 203kcal 500kcal N/A
Weight per 100 calories 31g 213g N/A
Unsaturated / Saturated Fat ratio 1.7 3.2 N/A
Net carbs 3.59g 9.35g N/A
Sugar 0.56g 9.35g N/A
Tryptophan 0.177mg 0.009mg 0%
Threonine 0.687mg 0.015mg 0%
Isoleucine 0.866mg 0.025mg 0%
Leucine 1.399mg 0.023mg 0%
Lysine 1.217mg 0.047mg 0%
Methionine 0.378mg 0.02mg 0%
Phenylalanine 0.681mg 0.031mg 0%
Valine 0.949mg 0.04mg 0%
Histidine 0.416mg 0.018mg 0%
Fructose 0.07g 0%
Omega-3 - EPA 0.011g 0g N/A
Omega-3 - DHA 0.114g 0g N/A

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
Orange
Orange
2
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more ProteinProtein +1587.2%
Contains more FatsFats +22016.7%
Contains more OtherOther +286.4%
Contains more CarbsCarbs +227.3%
Contains more WaterWater +65.8%

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
Orange
Orange
1
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
Contains more Mono. FatMonounsaturated fat +50934.8%
Contains more Poly. FatPolyunsaturated fat +16716%
Contains less Sat. FatSaturated fat -99.8%

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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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.