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Yolk vs. Saltine cracker (includes oyster, soda, soup) — In-Depth Nutrition Comparison

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Summary of differences between yolk and saltine cracker (includes oyster, soda, soup)

  • Yolk has more choline, selenium, vitamin B12, vitamin B5, and phosphorus; however, saltine cracker (includes oyster, soda, soup) is higher in vitamin B1 and vitamin B3.
  • Yolk covers your daily need for cholesterol, 362% more than saltine cracker (includes oyster, soda, soup).
  • Yolk has 49 times more choline than saltine cracker (includes oyster, soda, soup). While yolk has 820.2mg of choline, saltine cracker (includes oyster, soda, soup) has only 16.7mg.
  • Saltine cracker (includes oyster, soda, soup) has less cholesterol.
  • The glycemic index of saltine cracker (includes oyster, soda, soup) is higher.

These are the specific foods used in this comparison Egg, yolk, raw, fresh and Crackers, saltines (includes oyster, soda, soup).

Infographic

Yolk vs Saltine cracker (includes oyster, soda, soup) 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.7% 13% 209% 46% 19% 44% 123% 89% 56%
Contains more CalciumCalcium +578.9%
Contains more ZincZinc +233.3%
Contains more PhosphorusPhosphorus +282.4%
Contains less SodiumSodium -94.9%
Contains more SeleniumSelenium +443.7%
Contains more MagnesiumMagnesium +360%
Contains more PotassiumPotassium +39.4%
Contains more IronIron +104%
Contains more CopperCopper +80.5%
Contains more ManganeseManganese +1147.3%

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
7
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% 0.33% 23% 0% 176% 112% 121% 32% 20% 11% 64% 101% 9.1%
Contains more Vitamin AVitamin A +38000%
Contains more Vitamin EVitamin E +124.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +457.8%
Contains more Vitamin B6Vitamin B6 +307%
Contains more Vitamin B12Vitamin B12 +2066.7%
Contains more CholineCholine +4811.4%
Contains more Vitamin B1Vitamin B1 +298.9%
Contains more Vitamin B3Vitamin B3 +26741.7%
Contains more Vitamin KVitamin K +3528.6%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.487mg
~equal in Folate ~134µg

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
9% 9% 74% 5% 3%
Protein: 9.46 g
Fats: 8.64 g
Carbs: 74.05 g
Water: 5.05 g
Other: 2.8 g
Contains more ProteinProtein +67.7%
Contains more FatsFats +207.2%
Contains more WaterWater +935.8%
Contains more CarbsCarbs +1962.7%
Contains more OtherOther +64.7%

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
20% 23% 57%
Saturated fat: Sat. Fat 1.653 g
Monounsaturated fat: Mono. Fat 1.986 g
Polyunsaturated fat: Poly. Fat 4.835 g
Contains more Mono. FatMonounsaturated fat +491%
Contains less Sat. FatSaturated fat -82.7%
Contains more Poly. FatPolyunsaturated fat +15%

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
98%
Starch: 67.83 g
Sucrose: 0 g
Glucose: 0.12 g
Fructose: 0.19 g
Lactose: 0 g
Maltose: 0.98 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +50%
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more FructoseFructose +171.4%
Contains more MaltoseMaltose +1300%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yolk Saltine cracker (includes oyster, soda, soup)
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated fat ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Yolk Saltine cracker (includes oyster, soda, soup) DV% diff.
Cholesterol 1085mg 0mg 362%
Choline 820.2mg 16.7mg 146%
Selenium 56µg 10.3µg 83%
Vitamin B12 1.95µg 0.09µg 78%
Vitamin B5 2.99mg 0.536mg 49%
Vitamin B1 0.176mg 0.702mg 44%
Vitamin A 381µg 1µg 42%
Phosphorus 390mg 102mg 41%
Vitamin B3 0.024mg 6.442mg 40%
Sodium 48mg 941mg 39%
Saturated fat 9.551g 1.653g 36%
Iron 2.73mg 5.57mg 36%
Starch 67.83g 28%
Fats 26.54g 8.64g 28%
Vitamin D 5.4µg 0µg 27%
Manganese 0.055mg 0.686mg 27%
Vitamin D 218IU 0IU 27%
Monounsaturated fat 11.738g 1.986g 24%
Carbs 3.59g 74.05g 23%
Vitamin K 0.7µg 25.4µg 21%
Vitamin B6 0.35mg 0.086mg 20%
Zinc 2.3mg 0.69mg 15%
Protein 15.86g 9.46g 13%
Calcium 129mg 19mg 11%
Fiber 0g 2.8g 11%
Vitamin E 2.58mg 1.15mg 10%
Copper 0.077mg 0.139mg 7%
Calories 322kcal 418kcal 5%
Magnesium 5mg 23mg 4%
Polyunsaturated fat 4.204g 4.835g 4%
Vitamin B2 0.528mg 0.487mg 3%
Folate 146µg 134µg 3%
Potassium 109mg 152mg 1%
Net carbs 3.59g 71.25g N/A
Sugar 0.56g 1.29g N/A
Trans fat 0.167g N/A
Tryptophan 0.177mg 0.116mg 0%
Threonine 0.687mg 0.268mg 0%
Isoleucine 0.866mg 0.333mg 0%
Leucine 1.399mg 0.652mg 0%
Lysine 1.217mg 0.172mg 0%
Methionine 0.378mg 0.147mg 0%
Phenylalanine 0.681mg 0.45mg 0%
Valine 0.949mg 0.399mg 0%
Histidine 0.416mg 0.197mg 0%
Fructose 0.07g 0.19g 0%
Omega-3 - EPA 0.011g 0g N/A
Omega-3 - DHA 0.114g 0g N/A
Omega-3 - ALA 0.535g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 4.25g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yolk Saltine cracker (includes oyster, soda, soup)
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
51%
Saltine cracker (includes oyster, soda, soup)
Minerals Daily Need Coverage Score
73%
Yolk
62%
Saltine cracker (includes oyster, soda, soup)

Comparison summary

Which food is lower in Sugar?
Yolk
Yolk is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Yolk
Yolk contains less Sodium (difference - 893mg)
Which food is lower in glycemic index?
Yolk
Yolk is lower in glycemic index (difference - 74)
Which food is cheaper?
Yolk
Yolk is cheaper (difference - $1.4)
Which food is richer in vitamins?
Yolk
Yolk is relatively richer in vitamins
Which food is lower in Cholesterol?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is lower in Cholesterol (difference - 1085mg)
Which food is lower in Saturated fat?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is lower in Saturated fat (difference - 7.898g)
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. Saltine cracker (includes oyster, soda, soup) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172746/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.