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Yolk vs. Spread — In-Depth Nutrition Comparison

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How are yolk and spread different?

  • Yolk is higher than spread in choline, selenium, vitamin B5, phosphorus, folate, vitamin B12, vitamin D, and vitamin B2.
  • Yolk covers your daily need for cholesterol, 349% more than spread.
  • Yolk contains 73 times more folate than spread. Yolk contains 146µg of folate, while spread contains 2µg.
  • Spread is lower in cholesterol.

Egg, yolk, raw, fresh and Sandwich spread, pork, beef types were used in this article.

Infographic

Yolk vs Spread 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%
Spread
Spread
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
Contains more CalciumCalcium +975%
Contains more IronIron +245.6%
Contains more ZincZinc +125.5%
Contains more PhosphorusPhosphorus +561%
Contains less SodiumSodium -95.3%
Contains more ManganeseManganese +111.5%
Contains more SeleniumSelenium +477.3%
Contains more MagnesiumMagnesium +60%
Contains more CopperCopper +68.8%
~equal in Potassium ~110mg

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
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%
Spread
Spread
2
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% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
Contains more Vitamin AVitamin A +1365.4%
Contains more Vitamin EVitamin E +48.3%
Contains more Vitamin DVitamin D +800%
Contains more Vitamin B2Vitamin B2 +294%
Contains more Vitamin B5Vitamin B5 +595.3%
Contains more Vitamin B6Vitamin B6 +191.7%
Contains more Vitamin B12Vitamin B12 +74.1%
Contains more FolateFolate +7200%
Contains more CholineCholine +1216.5%
Contains more Vitamin B3Vitamin B3 +7108.3%
Contains more Vitamin KVitamin K +128.6%
~equal in Vitamin C ~0mg
~equal in Vitamin B1 ~0.172mg

All nutrients comparison - raw data values

Nutrient Yolk Spread DV% diff.
Cholesterol 1085mg 38mg 349%
Choline 820.2mg 62.3mg 138%
Selenium 56µg 9.7µg 84%
Vitamin B5 2.99mg 0.43mg 51%
Phosphorus 390mg 59mg 47%
Sodium 48mg 1013mg 42%
Vitamin A 381µg 26µg 39%
Folate 146µg 2µg 36%
Vitamin B12 1.95µg 1.12µg 35%
Vitamin B2 0.528mg 0.134mg 30%
Vitamin D 218IU 22IU 25%
Iron 2.73mg 0.79mg 24%
Vitamin D 5.4µg 0.6µg 24%
Vitamin B6 0.35mg 0.12mg 18%
Saturated fat 9.551g 5.977g 16%
Protein 15.86g 7.66g 16%
Fats 26.54g 17.34g 14%
Calcium 129mg 12mg 12%
Zinc 2.3mg 1.02mg 12%
Vitamin B3 0.024mg 1.73mg 11%
Polyunsaturated fat 4.204g 2.565g 11%
Monounsaturated fat 11.738g 7.584g 10%
Copper 0.077mg 0.13mg 6%
Vitamin E 2.58mg 1.74mg 6%
Calories 322kcal 235kcal 4%
Carbs 3.59g 11.94g 3%
Manganese 0.055mg 0.026mg 1%
Fiber 0g 0.2g 1%
Vitamin K 0.7µg 1.6µg 1%
Magnesium 5mg 8mg 1%
Net carbs 3.59g 11.74g N/A
Potassium 109mg 110mg 0%
Sugar 0.56g 0g N/A
Vitamin B1 0.176mg 0.172mg 0%
Tryptophan 0.177mg 0.082mg 0%
Threonine 0.687mg 0.334mg 0%
Isoleucine 0.866mg 0.334mg 0%
Leucine 1.399mg 0.6mg 0%
Lysine 1.217mg 0.663mg 0%
Methionine 0.378mg 0.196mg 0%
Phenylalanine 0.681mg 0.301mg 0%
Valine 0.949mg 0.356mg 0%
Histidine 0.416mg 0.279mg 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
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
Spread
Spread
3
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 g
Contains more ProteinProtein +107%
Contains more FatsFats +53.1%
Contains more CarbsCarbs +232.6%
Contains more WaterWater +15.2%
Contains more OtherOther +63.5%

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
Spread
Spread
1
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 g
Contains more Mono. FatMonounsaturated fat +54.8%
Contains more Poly. FatPolyunsaturated fat +63.9%
Contains less Sat. FatSaturated fat -37.4%

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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.