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Yolk vs. Chia seeds — In-Depth Nutrition Comparison

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Differences between yolk and chia seeds

  • Yolk has more vitamin B12, while chia seeds have more fiber, manganese, copper, magnesium, phosphorus, iron, vitamin B3, and calcium.
  • Yolk's daily need coverage for cholesterol is 362% higher.
  • The amount of cholesterol in chia seeds is lower.
  • Yolk has a lower glycemic index. The glycemic index of yolk is 0, while the glycemic index of chia seeds is 15.

The food types used in this comparison are Egg, yolk, raw, fresh and Seeds, chia seeds, dried.

Infographic

Yolk vs Chia seeds 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
0
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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains more MagnesiumMagnesium +6600%
Contains more CalciumCalcium +389.1%
Contains more PotassiumPotassium +273.4%
Contains more IronIron +182.8%
Contains more CopperCopper +1100%
Contains more ZincZinc +99.1%
Contains more PhosphorusPhosphorus +120.5%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +4850.9%
~equal in Selenium ~55.2µg

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
10
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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +416%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +210.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +198%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +252.3%
Contains more Vitamin B3Vitamin B3 +36691.7%

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
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more WaterWater +801.9%
Contains more FatsFats +15.8%
Contains more CarbsCarbs +1073.3%
Contains more OtherOther +182.4%
~equal in Protein ~16.54g

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
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains more Mono. FatMonounsaturated fat +408.4%
Contains less Sat. FatSaturated fat -65.1%
Contains more Poly. FatPolyunsaturated fat +462.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yolk Chia seeds DV% diff.
Cholesterol 1085mg 0mg 362%
Choline 820.2mg 149%
Fiber 0g 34.4g 138%
Polyunsaturated fat 4.204g 23.665g 130%
Manganese 0.055mg 2.723mg 116%
Copper 0.077mg 0.924mg 94%
Vitamin B12 1.95µg 0µg 81%
Magnesium 5mg 335mg 79%
Phosphorus 390mg 860mg 67%
Iron 2.73mg 7.72mg 62%
Vitamin B5 2.99mg 60%
Vitamin B3 0.024mg 8.83mg 55%
Calcium 129mg 631mg 50%
Vitamin A 381µg 42%
Vitamin B1 0.176mg 0.62mg 37%
Saturated fat 9.551g 3.33g 28%
Vitamin B2 0.528mg 0.17mg 28%
Vitamin D 218IU 27%
Vitamin D 5.4µg 27%
Vitamin B6 0.35mg 27%
Folate 146µg 49µg 24%
Monounsaturated fat 11.738g 2.309g 24%
Zinc 2.3mg 4.58mg 21%
Vitamin E 2.58mg 0.5mg 14%
Carbs 3.59g 42.12g 13%
Potassium 109mg 407mg 9%
Calories 322kcal 486kcal 8%
Fats 26.54g 30.74g 6%
Vitamin C 0mg 1.6mg 2%
Protein 15.86g 16.54g 1%
Selenium 56µg 55.2µg 1%
Vitamin K 0.7µg 1%
Sodium 48mg 16mg 1%
Net carbs 3.59g 7.72g N/A
Sugar 0.56g N/A
Trans fat 0.14g N/A
Tryptophan 0.177mg 0.436mg 0%
Threonine 0.687mg 0.709mg 0%
Isoleucine 0.866mg 0.801mg 0%
Leucine 1.399mg 1.371mg 0%
Lysine 1.217mg 0.97mg 0%
Methionine 0.378mg 0.588mg 0%
Phenylalanine 0.681mg 1.016mg 0%
Valine 0.949mg 0.95mg 0%
Histidine 0.416mg 0.531mg 0%
Fructose 0.07g 0%
Omega-3 - EPA 0.011g N/A
Omega-3 - DHA 0.114g N/A
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yolk Chia seeds
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
32%
Chia seeds
Minerals Daily Need Coverage Score
73%
Yolk
221%
Chia seeds

Comparison summary

Which food is lower in glycemic index?
Yolk
Yolk is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Yolk
Yolk is relatively richer in vitamins
Which food is lower in Cholesterol?
Chia seeds
Chia seeds is lower in Cholesterol (difference - 1085mg)
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 0.56g)
Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 32mg)
Which food is lower in Saturated fat?
Chia seeds
Chia seeds is lower in Saturated fat (difference - 6.221g)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $1)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals

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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.