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Yolk vs. Peanut butter — In-Depth Nutrition Comparison

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Summary of differences between yolk and peanut butter

  • Yolk has more choline, selenium, vitamin B12, and vitamin B5; however, peanut butter is higher in vitamin B3, manganese, vitamin E, magnesium, and copper.
  • Yolk covers your daily need for cholesterol, 362% more than peanut butter.
  • Peanut butter has less cholesterol.
  • The glycemic index of peanut butter is higher.

These are the specific foods used in this comparison Egg, yolk, raw, fresh and Peanut butter, smooth style, without salt.

Infographic

Yolk vs Peanut butter 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
4
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 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
Contains more CalciumCalcium +163.3%
Contains more IronIron +56.9%
Contains more PhosphorusPhosphorus +16.4%
Contains more SeleniumSelenium +1265.9%
Contains more MagnesiumMagnesium +3260%
Contains more PotassiumPotassium +411.9%
Contains more CopperCopper +448.1%
Contains less SodiumSodium -64.6%
Contains more ManganeseManganese +2927.3%
~equal in Zinc ~2.51mg

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%
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% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +17.3%
Contains more Vitamin B2Vitamin B2 +175%
Contains more Vitamin B5Vitamin B5 +163%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +133.3%
Contains more FolateFolate +67.8%
Contains more CholineCholine +1201.9%
Contains more Vitamin EVitamin E +252.7%
Contains more Vitamin B3Vitamin B3 +54533.3%
Contains more Vitamin B6Vitamin B6 +26%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yolk
1
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
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
Contains more WaterWater +4152.8%
Contains more ProteinProtein +40%
Contains more FatsFats +93.5%
Contains more CarbsCarbs +521.4%
Contains more OtherOther +70%

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
21% 53% 26%
Saturated fat: Sat. Fat 10.325 g
Monounsaturated fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 g
Contains more Mono. FatMonounsaturated fat +121%
Contains more Poly. FatPolyunsaturated fat +198.2%
~equal in Saturated fat ~10.325g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Yolk
4
13% 34% 13% 13% 13% 13%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.18 g
Fructose: 0.07 g
Lactose: 0.07 g
Maltose: 0.07 g
Galactose: 0.07 g
25% 73%
Starch: 3.56 g
Sucrose: 10.25 g
Glucose: 0.13 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +38.5%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +14542.9%
Contains more FructoseFructose +71.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yolk Peanut butter DV% diff.
Cholesterol 1085mg 0mg 362%
Choline 820.2mg 63mg 138%
Selenium 56µg 4.1µg 94%
Vitamin B3 0.024mg 13.112mg 82%
Vitamin B12 1.95µg 0µg 81%
Manganese 0.055mg 1.665mg 70%
Polyunsaturated fat 4.204g 12.535g 56%
Vitamin E 2.58mg 9.1mg 43%
Vitamin A 381µg 0µg 42%
Magnesium 5mg 168mg 39%
Copper 0.077mg 0.422mg 38%
Fats 26.54g 51.36g 38%
Vitamin B5 2.99mg 1.137mg 37%
Monounsaturated fat 11.738g 25.941g 36%
Vitamin D 218IU 0IU 27%
Vitamin D 5.4µg 0µg 27%
Vitamin B2 0.528mg 0.192mg 26%
Fiber 0g 5g 20%
Folate 146µg 87µg 15%
Calories 322kcal 598kcal 14%
Potassium 109mg 558mg 13%
Protein 15.86g 22.21g 13%
Iron 2.73mg 1.74mg 12%
Phosphorus 390mg 335mg 8%
Calcium 129mg 49mg 8%
Vitamin B6 0.35mg 0.441mg 7%
Carbs 3.59g 22.31g 6%
Saturated fat 9.551g 10.325g 4%
Vitamin B1 0.176mg 0.15mg 2%
Zinc 2.3mg 2.51mg 2%
Sodium 48mg 17mg 1%
Starch 3.56g 1%
Net carbs 3.59g 17.31g N/A
Sugar 0.56g 10.49g N/A
Vitamin K 0.7µg 0.3µg 0%
Trans fat 0.075g N/A
Tryptophan 0.177mg 0.231mg 0%
Threonine 0.687mg 0.525mg 0%
Isoleucine 0.866mg 0.616mg 0%
Leucine 1.399mg 1.546mg 0%
Lysine 1.217mg 0.681mg 0%
Methionine 0.378mg 0.265mg 0%
Phenylalanine 0.681mg 1.202mg 0%
Valine 0.949mg 0.782mg 0%
Histidine 0.416mg 0.557mg 0%
Fructose 0.07g 0.12g 0%
Omega-3 - EPA 0.011g 0g N/A
Omega-3 - DHA 0.114g 0g N/A
Omega-3 - ALA 0.027g N/A
Omega-3 - Eicosatrienoic acid 0.01g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 12.215g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yolk Peanut butter
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
60%
Peanut butter
Minerals Daily Need Coverage Score
73%
Yolk
84%
Peanut butter

Comparison summary

Which food is lower in Sugar?
Yolk
Yolk is lower in Sugar (difference - 9.93g)
Which food is lower in Saturated fat?
Yolk
Yolk is lower in Saturated fat (difference - 0.774g)
Which food is lower in glycemic index?
Yolk
Yolk is lower in glycemic index (difference - 14)
Which food is cheaper?
Yolk
Yolk is cheaper (difference - $1.8)
Which food is richer in vitamins?
Yolk
Yolk is relatively richer in vitamins
Which food is lower in Cholesterol?
Peanut butter
Peanut butter is lower in Cholesterol (difference - 1085mg)
Which food contains less Sodium?
Peanut butter
Peanut butter contains less Sodium (difference - 31mg)
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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.