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Yolk vs. Watercress — In-Depth Nutrition Comparison

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What are the main differences between yolk and watercress?

  • Yolk is richer in choline, selenium, vitamin B12, vitamin B5, phosphorus, and vitamin D, yet watercress is richer in vitamin K and vitamin C.
  • Yolk's daily need coverage for cholesterol is 362% higher.
  • Watercress contains less cholesterol.
  • Yolk has a lower glycemic index than watercress.

We used Egg, yolk, raw, fresh and Watercress, raw types in this comparison.

Infographic

Yolk vs Watercress 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
4
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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more IronIron +1265%
Contains more ZincZinc +1990.9%
Contains more PhosphorusPhosphorus +550%
Contains more SeleniumSelenium +6122.2%
Contains more MagnesiumMagnesium +320%
Contains more PotassiumPotassium +202.8%
Contains less SodiumSodium -14.6%
Contains more ManganeseManganese +343.6%
~equal in Calcium ~120mg
~equal in Copper ~0.077mg

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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin AVitamin A +138.1%
Contains more Vitamin EVitamin E +158%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +95.6%
Contains more Vitamin B2Vitamin B2 +340%
Contains more Vitamin B5Vitamin B5 +864.5%
Contains more Vitamin B6Vitamin B6 +171.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1522.2%
Contains more CholineCholine +9013.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +733.3%
Contains more Vitamin KVitamin K +35614.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yolk
4
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
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more ProteinProtein +589.6%
Contains more FatsFats +26440%
Contains more CarbsCarbs +178.3%
Contains more OtherOther +41.7%
Contains more WaterWater +81.8%

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
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +146625%
Contains more Poly. FatPolyunsaturated fat +11911.4%
Contains less Sat. FatSaturated fat -99.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yolk Watercress
Rich in minerals ok
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

All nutrients comparison - raw data values

Nutrient Yolk Watercress DV% diff.
Cholesterol 1085mg 0mg 362%
Vitamin K 0.7µg 250µg 208%
Choline 820.2mg 9mg 147%
Selenium 56µg 0.9µg 100%
Vitamin B12 1.95µg 0µg 81%
Vitamin B5 2.99mg 0.31mg 54%
Vitamin C 0mg 43mg 48%
Phosphorus 390mg 60mg 47%
Saturated fat 9.551g 0.027g 43%
Fats 26.54g 0.1g 41%
Folate 146µg 9µg 34%
Iron 2.73mg 0.2mg 32%
Vitamin B2 0.528mg 0.12mg 31%
Monounsaturated fat 11.738g 0.008g 29%
Polyunsaturated fat 4.204g 0.035g 28%
Vitamin D 5.4µg 0µg 27%
Protein 15.86g 2.3g 27%
Vitamin D 218IU 0IU 27%
Vitamin A 381µg 160µg 25%
Zinc 2.3mg 0.11mg 20%
Vitamin B6 0.35mg 0.129mg 17%
Calories 322kcal 11kcal 16%
Vitamin E 2.58mg 1mg 11%
Manganese 0.055mg 0.244mg 8%
Vitamin B1 0.176mg 0.09mg 7%
Potassium 109mg 330mg 7%
Magnesium 5mg 21mg 4%
Fiber 0g 0.5g 2%
Vitamin B3 0.024mg 0.2mg 1%
Calcium 129mg 120mg 1%
Carbs 3.59g 1.29g 1%
Net carbs 3.59g 0.79g N/A
Sugar 0.56g 0.2g N/A
Copper 0.077mg 0.077mg 0%
Sodium 48mg 41mg 0%
Tryptophan 0.177mg 0.03mg 0%
Threonine 0.687mg 0.133mg 0%
Isoleucine 0.866mg 0.093mg 0%
Leucine 1.399mg 0.166mg 0%
Lysine 1.217mg 0.134mg 0%
Methionine 0.378mg 0.02mg 0%
Phenylalanine 0.681mg 0.114mg 0%
Valine 0.949mg 0.137mg 0%
Histidine 0.416mg 0.04mg 0%
Fructose 0.07g 0%
Omega-3 - EPA 0.011g 0g N/A
Omega-3 - DHA 0.114g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yolk Watercress
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
74%
Watercress
Minerals Daily Need Coverage Score
73%
Yolk
18%
Watercress

Comparison summary

Which food is richer in minerals?
Yolk
Yolk is relatively richer in minerals
Which food is lower in glycemic index?
Yolk
Yolk is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Yolk
Yolk is relatively richer in vitamins
Which food is lower in Cholesterol?
Watercress
Watercress is lower in Cholesterol (difference - 1085mg)
Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 0.36g)
Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Watercress
Watercress is lower in Saturated fat (difference - 9.524g)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $1)

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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.