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  6. Yolk vs. Sour cream

Yolk vs. Sour cream — In-Depth Nutrition Comparison

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Summary of differences between yolk and sour cream

  • Sour cream has less choline, selenium, vitamin B12, phosphorus, vitamin D, folate, iron, vitamin B6, and vitamin B2 than yolk.
  • Yolk covers your daily need for cholesterol, 350% more than sour cream.
  • Yolk has 46 times more iron than sour cream. While yolk has 2.73mg of iron, sour cream has only 0.06mg.
  • Sour cream has less cholesterol.

These are the specific foods used in this comparison Egg, yolk, raw, fresh and Sour cream, reduced fat.

Infographic

Yolk vs Sour cream 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
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 7.9% 42% 19% 2.3% 3.3% 7.4% 36% 9.1% 0% 22%
Contains more IronIron +4450%
Contains more CopperCopper +670%
Contains more ZincZinc +751.9%
Contains more PhosphorusPhosphorus +358.8%
Contains less SodiumSodium -31.4%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1265.9%
Contains more MagnesiumMagnesium +120%
Contains more PotassiumPotassium +93.6%
~equal in Calcium ~141mg

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
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 3% 40% 8% 4.5% 10% 55% 1.3% 0% 4.6% 38% 1.8% 8.3% 10%
Contains more Vitamin AVitamin A +220.2%
Contains more Vitamin EVitamin E +545%
Contains more Vitamin DVitamin D +1700%
Contains more Vitamin B1Vitamin B1 +340%
Contains more Vitamin B2Vitamin B2 +120%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +1650%
Contains more Vitamin B12Vitamin B12 +550%
Contains more FolateFolate +1227.3%
Contains more CholineCholine +4171.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +191.7%
~equal in Vitamin K ~0.7µg

All nutrients comparison - raw data values

Nutrient Yolk Sour cream DV% diff.
Cholesterol 1085mg 35mg 350%
Choline 820.2mg 19.2mg 146%
Selenium 56µg 4.1µg 94%
Vitamin B12 1.95µg 0.3µg 69%
Vitamin B5 2.99mg 60%
Phosphorus 390mg 85mg 44%
Folate 146µg 11µg 34%
Iron 2.73mg 0.06mg 33%
Vitamin A 381µg 119µg 29%
Vitamin D 5.4µg 0.3µg 26%
Vitamin D 218IU 10IU 26%
Vitamin B6 0.35mg 0.02mg 25%
Polyunsaturated fat 4.204g 0.5g 25%
Vitamin B2 0.528mg 0.24mg 22%
Monounsaturated fat 11.738g 4.1g 19%
Fats 26.54g 14.1g 19%
Protein 15.86g 7g 18%
Zinc 2.3mg 0.27mg 18%
Vitamin E 2.58mg 0.4mg 15%
Vitamin B1 0.176mg 0.04mg 11%
Calories 322kcal 181kcal 7%
Copper 0.077mg 0.01mg 7%
Saturated fat 9.551g 8.7g 4%
Potassium 109mg 211mg 3%
Manganese 0.055mg 2%
Magnesium 5mg 11mg 1%
Sodium 48mg 70mg 1%
Carbs 3.59g 7g 1%
Vitamin C 0mg 0.9mg 1%
Calcium 129mg 141mg 1%
Net carbs 3.59g 7g N/A
Sugar 0.56g 0.3g N/A
Vitamin B3 0.024mg 0.07mg 0%
Vitamin K 0.7µg 0.7µg 0%
Tryptophan 0.177mg 0%
Threonine 0.687mg 0%
Isoleucine 0.866mg 0%
Leucine 1.399mg 0%
Lysine 1.217mg 0%
Methionine 0.378mg 0%
Phenylalanine 0.681mg 0%
Valine 0.949mg 0%
Histidine 0.416mg 0%
Fructose 0.07g 0%
Omega-3 - EPA 0.011g 0g N/A
Omega-3 - DHA 0.114g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yolk
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
7% 14% 7% 71%
Protein: 7 g
Fats: 14.1 g
Carbs: 7 g
Water: 71 g
Other: 0.9 g
Contains more ProteinProtein +126.6%
Contains more FatsFats +88.2%
Contains more OtherOther +88.9%
Contains more CarbsCarbs +95%
Contains more WaterWater +35.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yolk
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
65% 31% 4%
Saturated fat: Sat. Fat 8.7 g
Monounsaturated fat: Mono. Fat 4.1 g
Polyunsaturated fat: Poly. Fat 0.5 g
Contains more Mono. FatMonounsaturated fat +186.3%
Contains more Poly. FatPolyunsaturated fat +740.8%
~equal in Saturated fat ~8.7g

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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. Sour cream - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173442/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.