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Yolk vs. Pastry — In-Depth Nutrition Comparison

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Important differences between yolk and pastry

  • Yolk has more choline, vitamin B12, vitamin B5, selenium, phosphorus, vitamin A, vitamin B6, and vitamin B2; however, pastry has more vitamin B3.
  • Yolk's daily need coverage for cholesterol is 362% more.
  • Pastry is lower in cholesterol.
  • Pastry has a higher glycemic index than yolk.

The food varieties used in the comparison are Egg, yolk, raw, fresh and Puff pastry, frozen, ready-to-bake.

Infographic

Yolk vs Pastry 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%
Pastry
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3% 5.4% 96% 38% 14% 26% 32% 64% 132%
Contains more CalciumCalcium +1190%
Contains more PotassiumPotassium +78.7%
Contains more ZincZinc +334%
Contains more PhosphorusPhosphorus +550%
Contains less SodiumSodium -80.7%
Contains more SeleniumSelenium +131.4%
Contains more MagnesiumMagnesium +220%
Contains more CopperCopper +48.1%
Contains more ManganeseManganese +787.3%
~equal in Iron ~2.56mg

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
9
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%
Pastry
3
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% 11% 0% 100% 65% 78% 0% 4.8% 0% 40% 59% 3.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +377.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +86.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +1566.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +87.2%
Contains more CholineCholine +12715.6%
Contains more Vitamin B1Vitamin B1 +126.1%
Contains more Vitamin B3Vitamin B3 +17266.7%
Contains more Vitamin KVitamin K +2200%
~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
Pastry
2
7% 38% 45% 9%
Protein: 7.3 g
Fats: 38.1 g
Carbs: 45.1 g
Water: 8.5 g
Other: 1 g
Contains more ProteinProtein +117.3%
Contains more WaterWater +515.4%
Contains more OtherOther +70%
Contains more FatsFats +43.6%
Contains more CarbsCarbs +1156.3%

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
Pastry
2
27% 60% 14%
Saturated fat: Sat. Fat 9.643 g
Monounsaturated fat: Mono. Fat 21.597 g
Polyunsaturated fat: Poly. Fat 4.894 g
Contains more Mono. FatMonounsaturated fat +84%
Contains more Poly. FatPolyunsaturated fat +16.4%
~equal in Saturated fat ~9.643g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yolk Pastry DV% diff.
Cholesterol 1085mg 0mg 362%
Choline 820.2mg 6.4mg 148%
Vitamin B12 1.95µg 0µg 81%
Vitamin B5 2.99mg 0mg 60%
Selenium 56µg 24.2µg 58%
Phosphorus 390mg 60mg 47%
Vitamin A 381µg 0µg 42%
Vitamin D 218IU 27%
Vitamin D 5.4µg 27%
Vitamin B3 0.024mg 4.168mg 26%
Monounsaturated fat 11.738g 21.597g 25%
Vitamin B6 0.35mg 0.021mg 25%
Manganese 0.055mg 0.488mg 19%
Vitamin B2 0.528mg 0.283mg 19%
Vitamin B1 0.176mg 0.398mg 19%
Fats 26.54g 38.1g 18%
Protein 15.86g 7.3g 17%
Folate 146µg 78µg 17%
Zinc 2.3mg 0.53mg 16%
Vitamin E 2.58mg 0.54mg 14%
Carbs 3.59g 45.1g 14%
Vitamin K 0.7µg 16.1µg 13%
Calcium 129mg 10mg 12%
Calories 322kcal 551kcal 11%
Sodium 48mg 249mg 9%
Fiber 0g 1.5g 6%
Polyunsaturated fat 4.204g 4.894g 5%
Copper 0.077mg 0.114mg 4%
Magnesium 5mg 16mg 3%
Iron 2.73mg 2.56mg 2%
Potassium 109mg 61mg 1%
Net carbs 3.59g 43.6g N/A
Sugar 0.56g 0.74g N/A
Saturated fat 9.551g 9.643g 0%
Tryptophan 0.177mg 0.085mg 0%
Threonine 0.687mg 0.196mg 0%
Isoleucine 0.866mg 0.272mg 0%
Leucine 1.399mg 0.508mg 0%
Lysine 1.217mg 0.142mg 0%
Methionine 0.378mg 0.129mg 0%
Phenylalanine 0.681mg 0.362mg 0%
Valine 0.949mg 0.308mg 0%
Histidine 0.416mg 0.156mg 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 Pastry
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
28%
Pastry
Minerals Daily Need Coverage Score
73%
Yolk
42%
Pastry

Comparison summary

Which food is lower in Sugar?
Yolk
Yolk is lower in Sugar (difference - 0.18g)
Which food contains less Sodium?
Yolk
Yolk contains less Sodium (difference - 201mg)
Which food is lower in Saturated fat?
Yolk
Yolk is lower in Saturated fat (difference - 0.092000000000001g)
Which food is lower in glycemic index?
Yolk
Yolk is lower in glycemic index (difference - 59)
Which food is richer in vitamins?
Yolk
Yolk is relatively richer in vitamins
Which food is lower in Cholesterol?
Pastry
Pastry is lower in Cholesterol (difference - 1085mg)
Which food is cheaper?
Pastry
Pastry is cheaper (difference - $1)
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.

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. Pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172790/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.