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Egg vs. Yolk — In-Depth Nutrition Comparison

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The main differences between eggs and yolk

  • Eggs are richer in copper, yet yolk is richer in choline, selenium, vitamin B12, vitamin B5, phosphorus, folate, and iron.
  • Daily need coverage for cholesterol for yolk is 237% higher.
  • Eggs contain 26 times more copper than yolk. Eggs contain 2mg of copper, while yolk contains 0.077mg.
  • Eggs contain less cholesterol.

Food types used in this article are Egg, whole, cooked, hard-boiled and Egg, yolk, raw, fresh.

Infographic

Egg vs Yolk 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.
Egg
Egg
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
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%
Contains more MagnesiumMagnesium +100%
Contains more PotassiumPotassium +15.6%
Contains more CopperCopper +2497.4%
Contains more CalciumCalcium +158%
Contains more IronIron +129.4%
Contains more ZincZinc +119%
Contains more PhosphorusPhosphorus +126.7%
Contains less SodiumSodium -61.3%
Contains more ManganeseManganese +111.5%
Contains more SeleniumSelenium +81.8%

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.
Egg
Egg
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 33% 50% 21% 17% 118% 1.2% 84% 28% 139% 0.75% 33%
Yolk
Yolk
9
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 81% 127% 52% 44% 122% 0.45% 179% 81% 244% 1.8% 110%
Contains more Vitamin B3Vitamin B3 +166.7%
Contains more Vitamin DVitamin D +145.5%
Contains more Vitamin AVitamin A +155.7%
Contains more Vitamin EVitamin E +150.5%
Contains more Vitamin B1Vitamin B1 +166.7%
Contains more Vitamin B5Vitamin B5 +113.9%
Contains more Vitamin B6Vitamin B6 +189.3%
Contains more Vitamin B12Vitamin B12 +75.7%
Contains more Vitamin KVitamin K +133.3%
Contains more FolateFolate +231.8%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.528mg

All nutrients comparison - raw data values

Nutrient Egg Yolk DV% diff.
Cholesterol 373mg 1085mg 237%
Copper 2mg 0.077mg 214%
Choline 293.8mg 820.2mg 96%
Selenium 30.8µg 56µg 46%
Vitamin B12 1.11µg 1.95µg 35%
Vitamin B5 1.398mg 2.99mg 32%
Phosphorus 172mg 390mg 31%
Saturated fat 3.267g 9.551g 29%
Vitamin A 149µg 381µg 26%
Folate 44µg 146µg 26%
Fats 10.61g 26.54g 25%
Iron 1.19mg 2.73mg 19%
Monounsaturated fat 4.077g 11.738g 19%
Polyunsaturated fat 1.414g 4.204g 19%
Vitamin B6 0.121mg 0.35mg 18%
Vitamin D* 87 IU 218 IU 16%
Vitamin D 2.2µg 5.4µg 16%
Zinc 1.05mg 2.3mg 11%
Vitamin E 1.03mg 2.58mg 10%
Vitamin B1 0.066mg 0.176mg 9%
Calories 155kcal 322kcal 8%
Calcium 50mg 129mg 8%
Protein 12.58g 15.86g 7%
Sodium 124mg 48mg 3%
Carbs 1.12g 3.59g 1%
Magnesium 10mg 5mg 1%
Potassium 126mg 109mg 1%
Manganese 0.026mg 0.055mg 1%
Vitamin B2 0.513mg 0.528mg 1%
Protein per 100 calories 8.1g 4.9g N/A
Calories per 10 g protein 123kcal 203kcal N/A
Weight per 100 calories 65g 31g N/A
Unsaturated / Saturated Fat ratio 1.7 1.7 N/A
Net carbs 1.12g 3.59g N/A
Sugar 1.12g 0.56g N/A
Vitamin B3 0.064mg 0.024mg 0%
Vitamin K 0.3µg 0.7µg 0%
Tryptophan 0.153mg 0.177mg 0%
Threonine 0.604mg 0.687mg 0%
Isoleucine 0.686mg 0.866mg 0%
Leucine 1.075mg 1.399mg 0%
Lysine 0.904mg 1.217mg 0%
Methionine 0.392mg 0.378mg 0%
Phenylalanine 0.668mg 0.681mg 0%
Valine 0.767mg 0.949mg 0%
Histidine 0.298mg 0.416mg 0%
Fructose 0.07g 0%
Omega-3 - EPA 0.005g 0.011g N/A
Omega-3 - DHA 0.038g 0.114g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
1
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Yolk
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
Contains more WaterWater +42.6%
Contains more ProteinProtein +26.1%
Contains more FatsFats +150.1%
Contains more CarbsCarbs +220.5%
Contains more OtherOther +58.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
1
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
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
Contains less Sat. FatSaturated fat -65.8%
Contains more Mono. FatMonounsaturated fat +187.9%
Contains more Poly. FatPolyunsaturated fat +197.3%

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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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/nutrients
  2. Yolk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/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.