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Yolk vs. Khorasan wheat — In-Depth Nutrition Comparison

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Summary of differences between yolk and khorasan wheat

  • Yolk has more choline and vitamin B5; however, khorasan wheat is higher in manganese, copper, selenium, fiber, vitamin B3, and vitamin B1.
  • Yolk covers your daily need for cholesterol, 362% more than khorasan wheat.
  • Yolk has 49 times more saturated fat than khorasan wheat. While yolk has 9.551g of saturated fat, khorasan wheat has only 0.196g.
  • Khorasan wheat has less cholesterol.
  • The glycemic index of khorasan wheat is higher.

These are the specific foods used in this comparison Egg, yolk, raw, fresh and Wheat, KAMUT khorasan, uncooked.

Infographic

Yolk vs Khorasan wheat 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
1
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 93% 6.6% 36% 141% 169% 100% 156% 0.65% 357% 445%
Contains more CalciumCalcium +486.4%
Contains more MagnesiumMagnesium +2500%
Contains more PotassiumPotassium +269.7%
Contains more IronIron +38.1%
Contains more CopperCopper +557.1%
Contains more ZincZinc +60%
Contains less SodiumSodium -89.6%
Contains more ManganeseManganese +4872.7%
Contains more SeleniumSelenium +45.5%
~equal in Phosphorus ~364mg

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% 0.33% 12% 0% 142% 42% 120% 57% 60% 0% 4.5% 0% 14%
Contains more Vitamin AVitamin A +38000%
Contains more Vitamin EVitamin E +323%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +187%
Contains more Vitamin B5Vitamin B5 +215.1%
Contains more Vitamin B6Vitamin B6 +35.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +3079.1%
Contains more Vitamin B1Vitamin B1 +221.6%
Contains more Vitamin B3Vitamin B3 +26462.5%
Contains more Vitamin KVitamin K +157.1%
~equal in Vitamin C ~0mg

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
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 g
Contains more FatsFats +1146%
Contains more WaterWater +372.5%
Contains more CarbsCarbs +1866%
~equal in Protein ~14.54g
~equal in Other ~1.68g

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
19% 21% 60%
Saturated fat: Sat. Fat 0.196 g
Monounsaturated fat: Mono. Fat 0.213 g
Polyunsaturated fat: Poly. Fat 0.621 g
Contains more Mono. FatMonounsaturated fat +5410.8%
Contains more Poly. FatPolyunsaturated fat +577%
Contains less Sat. FatSaturated fat -97.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Yolk
2
13% 34% 13% 13% 13% 13%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.18 g
Fructose: 0.07 g
Lactose: 0.07 g
Maltose: 0.07 g
Galactose: 0.07 g
87% 11%
Starch: 52.41 g
Sucrose: 0.55 g
Glucose: 0.62 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 6.56 g
Galactose: 0 g
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +685.7%
Contains more GlucoseGlucose +244.4%
Contains more FructoseFructose +57.1%
Contains more MaltoseMaltose +9271.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yolk Khorasan wheat DV% diff.
Cholesterol 1085mg 0mg 362%
Choline 820.2mg 25.8mg 144%
Manganese 0.055mg 2.735mg 117%
Vitamin B12 1.95µg 81%
Copper 0.077mg 0.506mg 48%
Selenium 56µg 81.5µg 46%
Fiber 0g 11.1g 44%
Saturated fat 9.551g 0.196g 43%
Vitamin A 381µg 1µg 42%
Vitamin B5 2.99mg 0.949mg 41%
Vitamin B3 0.024mg 6.375mg 40%
Fats 26.54g 2.13g 38%
Folate 146µg 37%
Vitamin B1 0.176mg 0.566mg 33%
Magnesium 5mg 130mg 30%
Monounsaturated fat 11.738g 0.213g 29%
Vitamin D 218IU 27%
Vitamin D 5.4µg 27%
Vitamin B2 0.528mg 0.184mg 26%
Polyunsaturated fat 4.204g 0.621g 24%
Carbs 3.59g 70.58g 22%
Starch 52.41g 22%
Vitamin E 2.58mg 0.61mg 13%
Zinc 2.3mg 3.68mg 13%
Iron 2.73mg 3.77mg 13%
Calcium 129mg 22mg 11%
Potassium 109mg 403mg 9%
Vitamin B6 0.35mg 0.259mg 7%
Phosphorus 390mg 364mg 4%
Protein 15.86g 14.54g 3%
Sodium 48mg 5mg 2%
Calories 322kcal 337kcal 1%
Vitamin K 0.7µg 1.8µg 1%
Net carbs 3.59g 59.48g N/A
Sugar 0.56g 7.84g N/A
Trans fat 0.005g N/A
Tryptophan 0.177mg 0.13mg 0%
Threonine 0.687mg 0.442mg 0%
Isoleucine 0.866mg 0.566mg 0%
Leucine 1.399mg 1.112mg 0%
Lysine 1.217mg 0.416mg 0%
Methionine 0.378mg 0.251mg 0%
Phenylalanine 0.681mg 0.772mg 0%
Valine 0.949mg 0.687mg 0%
Histidine 0.416mg 0.379mg 0%
Fructose 0.07g 0.11g 0%
Omega-3 - EPA 0.011g N/A
Omega-3 - DHA 0.114g N/A
Omega-3 - ALA 0.048g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yolk Khorasan wheat
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
35%
Khorasan wheat
Minerals Daily Need Coverage Score
73%
Yolk
150%
Khorasan wheat

Comparison summary

Which food is lower in Sugar?
Yolk
Yolk is lower in Sugar (difference - 7.28g)
Which food is lower in glycemic index?
Yolk
Yolk is lower in glycemic index (difference - 40)
Which food is richer in vitamins?
Yolk
Yolk is relatively richer in vitamins
Which food is lower in Cholesterol?
Khorasan wheat
Khorasan wheat is lower in Cholesterol (difference - 1085mg)
Which food contains less Sodium?
Khorasan wheat
Khorasan wheat contains less Sodium (difference - 43mg)
Which food is lower in Saturated fat?
Khorasan wheat
Khorasan wheat is lower in Saturated fat (difference - 9.355g)
Which food is cheaper?
Khorasan wheat
Khorasan wheat is cheaper (difference - $1)
Which food is richer in minerals?
Khorasan wheat
Khorasan wheat is relatively richer in minerals

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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.