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Yolk vs. Quinoa — In-Depth Nutrition Comparison

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Important differences between yolk and quinoa

  • Quinoa has less choline, selenium, vitamin B12, vitamin D, phosphorus, vitamin B2, vitamin A, and folate.
  • Yolk's daily need coverage for cholesterol is 362% more.
  • Quinoa is lower in cholesterol.
  • Quinoa has a higher glycemic index than yolk.

The food varieties used in the comparison are Egg, yolk, raw, fresh and Quinoa, cooked.

Infographic

Yolk vs Quinoa infographic
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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
5
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%
Quinoa
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Contains more CalciumCalcium +658.8%
Contains more IronIron +83.2%
Contains more ZincZinc +111%
Contains more PhosphorusPhosphorus +156.6%
Contains more SeleniumSelenium +1900%
Contains more MagnesiumMagnesium +1180%
Contains more PotassiumPotassium +57.8%
Contains more CopperCopper +149.4%
Contains less SodiumSodium -85.4%
Contains more ManganeseManganese +1047.3%

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%
Quinoa
1
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% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +309.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +64.5%
Contains more Vitamin B2Vitamin B2 +380%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +184.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +247.6%
Contains more CholineCholine +3466.1%
Contains more Vitamin B3Vitamin B3 +1616.7%
~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
Quinoa
2
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more ProteinProtein +260.5%
Contains more FatsFats +1282.3%
Contains more OtherOther +120.8%
Contains more CarbsCarbs +493.3%
Contains more WaterWater +36.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Quinoa
1
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
Contains more Mono. FatMonounsaturated fat +2123.1%
Contains more Poly. FatPolyunsaturated fat +290%
Contains less Sat. FatSaturated fat -97.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Yolk
6
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
Quinoa
1
100%
Starch: 17.63 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yolk Quinoa DV% diff.
Cholesterol 1085mg 0mg 362%
Choline 820.2mg 23mg 145%
Selenium 56µg 2.8µg 97%
Vitamin B12 1.95µg 0µg 81%
Vitamin B5 2.99mg 60%
Vitamin A 381µg 0µg 42%
Saturated fat 9.551g 0.231g 42%
Fats 26.54g 1.92g 38%
Phosphorus 390mg 152mg 34%
Vitamin B2 0.528mg 0.11mg 32%
Monounsaturated fat 11.738g 0.528g 28%
Vitamin D 218IU 0IU 27%
Vitamin D 5.4µg 0µg 27%
Folate 146µg 42µg 26%
Manganese 0.055mg 0.631mg 25%
Protein 15.86g 4.4g 23%
Polyunsaturated fat 4.204g 1.078g 21%
Vitamin B6 0.35mg 0.123mg 17%
Iron 2.73mg 1.49mg 16%
Magnesium 5mg 64mg 14%
Copper 0.077mg 0.192mg 13%
Vitamin E 2.58mg 0.63mg 13%
Zinc 2.3mg 1.09mg 11%
Fiber 0g 2.8g 11%
Calcium 129mg 17mg 11%
Calories 322kcal 120kcal 10%
Starch 17.63g 7%
Vitamin B1 0.176mg 0.107mg 6%
Carbs 3.59g 21.3g 6%
Vitamin B3 0.024mg 0.412mg 2%
Sodium 48mg 7mg 2%
Potassium 109mg 172mg 2%
Vitamin K 0.7µg 0µg 1%
Net carbs 3.59g 18.5g N/A
Sugar 0.56g 0.87g N/A
Tryptophan 0.177mg 0.052mg 0%
Threonine 0.687mg 0.131mg 0%
Isoleucine 0.866mg 0.157mg 0%
Leucine 1.399mg 0.261mg 0%
Lysine 1.217mg 0.239mg 0%
Methionine 0.378mg 0.096mg 0%
Phenylalanine 0.681mg 0.185mg 0%
Valine 0.949mg 0.185mg 0%
Histidine 0.416mg 0.127mg 0%
Fructose 0.07g 0%
Omega-3 - EPA 0.011g 0g N/A
Omega-3 - DHA 0.114g 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yolk Quinoa
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
11%
Quinoa
Minerals Daily Need Coverage Score
73%
Yolk
38%
Quinoa

Comparison summary

Which food is lower in Sugar?
Yolk
Yolk is lower in Sugar (difference - 0.31g)
Which food is lower in glycemic index?
Yolk
Yolk is lower in glycemic index (difference - 53)
Which food is richer in vitamins?
Yolk
Yolk is relatively richer in vitamins
Which food is lower in Cholesterol?
Quinoa
Quinoa is lower in Cholesterol (difference - 1085mg)
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 41mg)
Which food is lower in Saturated fat?
Quinoa
Quinoa is lower in Saturated fat (difference - 9.32g)
Which food is cheaper?
Quinoa
Quinoa 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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.