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Yolk vs. Smoked salmon — In-Depth Nutrition Comparison

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Important differences between yolk and smoked salmon

  • Yolk has more choline, selenium, vitamin B5, folate, vitamin B2, and phosphorus; however, smoked salmon has more vitamin D and vitamin B12.
  • Yolk's daily need coverage for cholesterol is 354% more.
  • Yolk has 73 times more folate than smoked salmon. Yolk has 146µg of folate, while smoked salmon has 2µg.
  • Smoked salmon is lower in cholesterol.

The food varieties used in the comparison are Egg, yolk, raw, fresh and Fish, salmon, chinook, smoked.

Infographic

Yolk vs Smoked salmon 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
7
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 13% 3.3% 15% 32% 77% 8.5% 70% 88% 2.2% 177%
Contains more CalciumCalcium +1072.7%
Contains more IronIron +221.2%
Contains more ZincZinc +641.9%
Contains more PhosphorusPhosphorus +137.8%
Contains less SodiumSodium -92.9%
Contains more ManganeseManganese +223.5%
Contains more SeleniumSelenium +72.8%
Contains more MagnesiumMagnesium +260%
Contains more PotassiumPotassium +60.6%
Contains more CopperCopper +198.7%

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% 8.7% 27% 257% 5.8% 23% 89% 52% 64% 408% 0.25% 1.5% 49%
Contains more Vitamin AVitamin A +1365.4%
Contains more Vitamin EVitamin E +91.1%
Contains more Vitamin B1Vitamin B1 +665.2%
Contains more Vitamin B2Vitamin B2 +422.8%
Contains more Vitamin B5Vitamin B5 +243.7%
Contains more Vitamin B6Vitamin B6 +25.9%
Contains more Vitamin KVitamin K +600%
Contains more FolateFolate +7200%
Contains more CholineCholine +821.6%
Contains more Vitamin DVitamin D +216.7%
Contains more Vitamin B3Vitamin B3 +19566.7%
Contains more Vitamin B12Vitamin B12 +67.2%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yolk
2
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
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
Contains more FatsFats +514.4%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +15.3%
Contains more WaterWater +37.6%
Contains more OtherOther +217.6%

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
24% 51% 25%
Saturated fat: Sat. Fat 0.929 g
Monounsaturated fat: Mono. Fat 2.023 g
Polyunsaturated fat: Poly. Fat 0.995 g
Contains more Mono. FatMonounsaturated fat +480.2%
Contains more Poly. FatPolyunsaturated fat +322.5%
Contains less Sat. FatSaturated fat -90.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yolk Smoked salmon DV% diff.
Cholesterol 1085mg 23mg 354%
Choline 820.2mg 89mg 133%
Vitamin D 5.4µg 17.1µg 59%
Vitamin D 218IU 685IU 58%
Vitamin B12 1.95µg 3.26µg 55%
Selenium 56µg 32.4µg 43%
Vitamin B5 2.99mg 0.87mg 42%
Saturated fat 9.551g 0.929g 39%
Vitamin A 381µg 26µg 39%
Folate 146µg 2µg 36%
Fats 26.54g 4.32g 34%
Vitamin B2 0.528mg 0.101mg 33%
Phosphorus 390mg 164mg 32%
Vitamin B3 0.024mg 4.72mg 29%
Sodium 48mg 672mg 27%
Iron 2.73mg 0.85mg 24%
Monounsaturated fat 11.738g 2.023g 24%
Polyunsaturated fat 4.204g 0.995g 21%
Zinc 2.3mg 0.31mg 18%
Copper 0.077mg 0.23mg 17%
Vitamin B1 0.176mg 0.023mg 13%
Calcium 129mg 11mg 12%
Calories 322kcal 117kcal 10%
Vitamin E 2.58mg 1.35mg 8%
Vitamin B6 0.35mg 0.278mg 6%
Protein 15.86g 18.28g 5%
Magnesium 5mg 18mg 3%
Manganese 0.055mg 0.017mg 2%
Potassium 109mg 175mg 2%
Vitamin K 0.7µg 0.1µg 1%
Carbs 3.59g 0g 1%
Net carbs 3.59g 0g N/A
Sugar 0.56g 0g N/A
Tryptophan 0.177mg 0.205mg 0%
Threonine 0.687mg 0.801mg 0%
Isoleucine 0.866mg 0.842mg 0%
Leucine 1.399mg 1.486mg 0%
Lysine 1.217mg 1.679mg 0%
Methionine 0.378mg 0.541mg 0%
Phenylalanine 0.681mg 0.714mg 0%
Valine 0.949mg 0.942mg 0%
Histidine 0.416mg 0.538mg 0%
Fructose 0.07g 0%
Omega-3 - EPA 0.011g 0.183g N/A
Omega-3 - DHA 0.114g 0.267g N/A
Omega-3 - DPA 0g 0.073g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yolk Smoked salmon
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
76%
Smoked salmon
Minerals Daily Need Coverage Score
73%
Yolk
49%
Smoked salmon

Comparison summary

Which food contains less Sodium?
Yolk
Yolk contains less Sodium (difference - 624mg)
Which food is cheaper?
Yolk
Yolk is cheaper (difference - $13)
Which food is richer in vitamins?
Yolk
Yolk is relatively richer in vitamins
Which food is lower in Cholesterol?
Smoked salmon
Smoked salmon is lower in Cholesterol (difference - 1062mg)
Which food is lower in Sugar?
Smoked salmon
Smoked salmon is lower in Sugar (difference - 0.56g)
Which food is lower in Saturated fat?
Smoked salmon
Smoked salmon is lower in Saturated fat (difference - 8.622g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/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.