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  6. Yolk vs. Rye

Yolk vs. Rye — In-Depth Nutrition Comparison

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What are the differences between Yolk and Rye?

  • Yolk is higher in Choline, Vitamin B12, Selenium, Vitamin A RAE, and Vitamin D, yet Rye is higher in Manganese, Fiber, and Copper.
  • Yolk's daily need coverage for Cholesterol is 362% more.
  • The amount of Cholesterol in Rye is lower.

We used Egg, yolk, raw, fresh and Rye grain types in this article.

Infographic

Yolk vs Rye 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
4
:
6
Rye
Rye
Contains more Calcium +437.5%
Contains more Phosphorus +17.5%
Contains more Selenium +302.9%
Contains more Magnesium +2100%
Contains more Potassium +367.9%
Contains less Sodium -95.8%
Contains more Zinc +15.2%
Contains more Copper +376.6%
Contains more Manganese +4585.5%
Equal in Iron - 2.63
Yolk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 103% 4% 168% 10% 7% 63% 26% 8% 306%
Rye
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Contains more Calcium +437.5%
Contains more Phosphorus +17.5%
Contains more Selenium +302.9%
Contains more Magnesium +2100%
Contains more Potassium +367.9%
Contains less Sodium -95.8%
Contains more Zinc +15.2%
Contains more Copper +376.6%
Contains more Manganese +4585.5%
Equal in Iron - 2.63

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
8
:
3
Rye
Rye
Contains more Vitamin A +13009.1%
Contains more Vitamin E +203.5%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +110.4%
Contains more Vitamin B5 +105.4%
Contains more Vitamin B6 +19%
Contains more Folate +284.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +79.5%
Contains more Vitamin B3 +17691.7%
Contains more Vitamin K +742.9%
Yolk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 87% 52% 162% 0% 44% 122% 1% 180% 81% 110% 244% 2%
Rye
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
Contains more Vitamin A +13009.1%
Contains more Vitamin E +203.5%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +110.4%
Contains more Vitamin B5 +105.4%
Contains more Vitamin B6 +19%
Contains more Folate +284.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +79.5%
Contains more Vitamin B3 +17691.7%
Contains more Vitamin K +742.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yolk
Yolk
4
:
1
Rye
Rye
Contains more Protein +53.4%
Contains more Fats +1528.2%
Contains more Water +393.5%
Contains more Carbs +2013.1%
Equal in Other - 1.57
Yolk
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
Rye
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more Protein +53.4%
Contains more Fats +1528.2%
Contains more Water +393.5%
Contains more Carbs +2013.1%
Equal in Other - 1.57

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yolk
Yolk
2
:
1
Rye
Rye
Contains more Monounsaturated Fat +5543.3%
Contains more Polyunsaturated fat +448.1%
Contains less Saturated Fat -97.9%
Yolk
37% 46% 16%
Saturated Fat: 9.551 g
Monounsaturated Fat: 11.738 g
Polyunsaturated fat: 4.204 g
Rye
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
Contains more Monounsaturated Fat +5543.3%
Contains more Polyunsaturated fat +448.1%
Contains less Saturated Fat -97.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Yolk
Yolk
4
:
2
Rye
Rye
Contains more Glucose +12.5%
Contains more Lactose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Sucrose +914.3%
Contains more Fructose +57.1%
Yolk
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
Rye
72% 16% 11%
Starch: 0 g
Sucrose: 0.71 g
Glucose: 0.16 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Glucose +12.5%
Contains more Lactose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Sucrose +914.3%
Contains more Fructose +57.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yolk Rye Opinion
Net carbs 3.59g 60.76g Rye
Protein 15.86g 10.34g Yolk
Fats 26.54g 1.63g Yolk
Carbs 3.59g 75.86g Rye
Calories 322kcal 338kcal Rye
Fructose 0.07g 0.11g Rye
Sugar 0.56g 0.98g Yolk
Fiber 0g 15.1g Rye
Calcium 129mg 24mg Yolk
Iron 2.73mg 2.63mg Yolk
Magnesium 5mg 110mg Rye
Phosphorus 390mg 332mg Yolk
Potassium 109mg 510mg Rye
Sodium 48mg 2mg Rye
Zinc 2.3mg 2.65mg Rye
Copper 0.077mg 0.367mg Rye
Manganese 0.055mg 2.577mg Rye
Selenium 56µg 13.9µg Yolk
Vitamin A 1442IU 11IU Yolk
Vitamin A RAE 381µg 1µg Yolk
Vitamin E 2.58mg 0.85mg Yolk
Vitamin D 218IU 0IU Yolk
Vitamin D 5.4µg 0µg Yolk
Vitamin B1 0.176mg 0.316mg Rye
Vitamin B2 0.528mg 0.251mg Yolk
Vitamin B3 0.024mg 4.27mg Rye
Vitamin B5 2.99mg 1.456mg Yolk
Vitamin B6 0.35mg 0.294mg Yolk
Folate 146µg 38µg Yolk
Vitamin B12 1.95µg 0µg Yolk
Vitamin K 0.7µg 5.9µg Rye
Tryptophan 0.177mg 0.108mg Yolk
Threonine 0.687mg 0.289mg Yolk
Isoleucine 0.866mg 0.208mg Yolk
Leucine 1.399mg 0.563mg Yolk
Lysine 1.217mg 0.286mg Yolk
Methionine 0.378mg 0.153mg Yolk
Phenylalanine 0.681mg 0.435mg Yolk
Valine 0.949mg 0.317mg Yolk
Histidine 0.416mg 0.189mg Yolk
Cholesterol 1085mg 0mg Rye
Saturated Fat 9.551g 0.197g Rye
Omega-3 - DHA 0.114g 0g Yolk
Omega-3 - EPA 0.011g 0g Yolk
Monounsaturated Fat 11.738g 0.208g Yolk
Polyunsaturated fat 4.204g 0.767g Yolk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yolk Rye
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
90%
Yolk
36%
Rye
Minerals Daily Need Coverage Score
73%
Yolk
98%
Rye

Comparison summary

Which food is lower in Sugar?
Yolk
Yolk is lower in Sugar (difference - 0.42g)
Which food is lower in glycemic index?
Yolk
Yolk is lower in glycemic index (difference - 34)
Which food is richer in vitamins?
Yolk
Yolk is relatively richer in vitamins
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 46mg)
Which food is lower in Cholesterol?
Rye
Rye is lower in Cholesterol (difference - 1085mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 9.354g)
Which food is cheaper?
Rye
Rye is cheaper (difference - $0.6)
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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.