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Yolk vs. Tuna Bluefin — In-Depth Nutrition Comparison

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Summary of differences between yolk and tuna Bluefin

  • Yolk has more folate, vitamin B5, iron, vitamin B2, and selenium; however, tuna Bluefin is higher in vitamin B12, vitamin B3, and vitamin A.
  • Tuna Bluefin covers your daily need for vitamin B12, 372% more than yolk.
  • Yolk has 73 times more folate than tuna Bluefin. While yolk has 146µg of folate, tuna Bluefin has only 2µg.
  • Tuna Bluefin has less cholesterol.

These are the specific foods used in this comparison Egg, yolk, raw, fresh and Fish, tuna, fresh, bluefin, cooked, dry heat.

Infographic

Yolk vs Tuna Bluefin 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
6
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 46% 3% 29% 49% 37% 21% 140% 6.5% 2.6% 255%
Contains more CalciumCalcium +1190%
Contains more IronIron +108.4%
Contains more ZincZinc +198.7%
Contains more PhosphorusPhosphorus +19.6%
Contains more ManganeseManganese +175%
Contains more SeleniumSelenium +19.7%
Contains more MagnesiumMagnesium +1180%
Contains more PotassiumPotassium +196.3%
Contains more CopperCopper +42.9%
~equal in Sodium ~50mg

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% 252% 0% 0% 70% 71% 198% 82% 121% 1360% 0% 1.5% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +72.5%
Contains more Vitamin B5Vitamin B5 +118.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +7200%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +98.7%
Contains more Vitamin B1Vitamin B1 +58%
Contains more Vitamin B3Vitamin B3 +43816.7%
Contains more Vitamin B6Vitamin B6 +50%
Contains more Vitamin B12Vitamin B12 +457.9%
~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
30% 6% 59% 5%
Protein: 29.91 g
Fats: 6.28 g
Carbs: 0 g
Water: 59.09 g
Other: 4.72 g
Contains more FatsFats +322.6%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +88.6%
Contains more WaterWater +13%
Contains more OtherOther +177.6%

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
29% 37% 33%
Saturated fat: Sat. Fat 1.612 g
Monounsaturated fat: Mono. Fat 2.053 g
Polyunsaturated fat: Poly. Fat 1.844 g
Contains more Mono. FatMonounsaturated fat +471.7%
Contains more Poly. FatPolyunsaturated fat +128%
Contains less Sat. FatSaturated fat -83.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yolk Tuna Bluefin DV% diff.
Vitamin B12 1.95µg 10.88µg 372%
Cholesterol 1085mg 49mg 345%
Choline 820.2mg 149%
Vitamin B3 0.024mg 10.54mg 66%
Vitamin A 381µg 757µg 42%
Saturated fat 9.551g 1.612g 36%
Folate 146µg 2µg 36%
Vitamin B5 2.99mg 1.37mg 32%
Fats 26.54g 6.28g 31%
Protein 15.86g 29.91g 28%
Vitamin D 218IU 27%
Vitamin D 5.4µg 27%
Monounsaturated fat 11.738g 2.053g 24%
Iron 2.73mg 1.31mg 18%
Vitamin E 2.58mg 17%
Vitamin B2 0.528mg 0.306mg 17%
Selenium 56µg 46.8µg 17%
Polyunsaturated fat 4.204g 1.844g 16%
Zinc 2.3mg 0.77mg 14%
Magnesium 5mg 64mg 14%
Vitamin B6 0.35mg 0.525mg 13%
Calcium 129mg 10mg 12%
Phosphorus 390mg 326mg 9%
Vitamin B1 0.176mg 0.278mg 9%
Calories 322kcal 184kcal 7%
Potassium 109mg 323mg 6%
Copper 0.077mg 0.11mg 4%
Manganese 0.055mg 0.02mg 2%
Vitamin K 0.7µg 1%
Carbs 3.59g 0g 1%
Net carbs 3.59g 0g N/A
Sugar 0.56g N/A
Sodium 48mg 50mg 0%
Tryptophan 0.177mg 0.335mg 0%
Threonine 0.687mg 1.311mg 0%
Isoleucine 0.866mg 1.378mg 0%
Leucine 1.399mg 2.431mg 0%
Lysine 1.217mg 2.747mg 0%
Methionine 0.378mg 0.885mg 0%
Phenylalanine 0.681mg 1.168mg 0%
Valine 0.949mg 1.541mg 0%
Histidine 0.416mg 0.88mg 0%
Fructose 0.07g 0%
Omega-3 - EPA 0.011g 0.363g N/A
Omega-3 - DHA 0.114g 1.141g N/A
Omega-3 - DPA 0g 0.16g N/A

Which food is preferable for your diet?

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

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
166%
Tuna Bluefin
Minerals Daily Need Coverage Score
73%
Yolk
59%
Tuna Bluefin

Comparison summary

Which food contains less Sodium?
Yolk
Yolk contains less Sodium (difference - 2mg)
Which food is cheaper?
Yolk
Yolk is cheaper (difference - $6)
Which food is lower in Cholesterol?
Tuna Bluefin
Tuna Bluefin is lower in Cholesterol (difference - 1036mg)
Which food is lower in Sugar?
Tuna Bluefin
Tuna Bluefin is lower in Sugar (difference - 0.56g)
Which food is lower in Saturated fat?
Tuna Bluefin
Tuna Bluefin is lower in Saturated fat (difference - 7.939g)
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.
Which food is richer in vitamins?
?
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. Tuna Bluefin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173707/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.