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Egg white vs. Yolk — In-Depth Nutrition Comparison

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How are egg whites and yolk different?

  • Yolk has more choline, vitamin B12, selenium, vitamin B5, phosphorus, folate, iron, and vitamin A than egg whites.
  • Daily need coverage for cholesterol for yolk is 362% higher.

Egg, white, raw, fresh and Egg, yolk, raw, fresh are the varieties used in this article.

Infographic

Egg white 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 2.1% 14% 3% 7.7% 0.82% 6.4% 22% 1.4% 109%
Yolk
Yolk
8
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 +120%
Contains more PotassiumPotassium +49.5%
Contains more CalciumCalcium +1742.9%
Contains more IronIron +3312.5%
Contains more CopperCopper +234.8%
Contains more ZincZinc +7566.7%
Contains more PhosphorusPhosphorus +2500%
Contains less SodiumSodium -71.1%
Contains more ManganeseManganese +400%
Contains more SeleniumSelenium +180%

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.
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% 0% 0% 0% 1% 101% 2% 11% 1.2% 11% 0% 3%
Yolk
Yolk
10
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 +337.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +4300%
Contains more Vitamin B2Vitamin B2 +20.3%
Contains more Vitamin B5Vitamin B5 +1473.7%
Contains more Vitamin B6Vitamin B6 +6900%
Contains more Vitamin B12Vitamin B12 +2066.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +3550%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Egg white Yolk DV% diff.
Cholesterol 0mg 1085mg 362%
Choline 1.1mg 820.2mg 149%
Vitamin B12 0.09µg 1.95µg 78%
Selenium 20µg 56µg 65%
Vitamin B5 0.19mg 2.99mg 56%
Phosphorus 15mg 390mg 54%
Saturated fat 0g 9.551g 43%
Vitamin A 0µg 381µg 42%
Fats 0.17g 26.54g 41%
Folate 4µg 146µg 36%
Iron 0.08mg 2.73mg 33%
Monounsaturated fat 0g 11.738g 29%
Polyunsaturated fat 0g 4.204g 28%
Vitamin D* 0 IU 218 IU 27%
Vitamin D 0µg 5.4µg 27%
Vitamin B6 0.005mg 0.35mg 27%
Zinc 0.03mg 2.3mg 21%
Vitamin E 0mg 2.58mg 17%
Calories 52kcal 322kcal 14%
Vitamin B1 0.004mg 0.176mg 14%
Calcium 7mg 129mg 12%
Protein 10.9g 15.86g 10%
Vitamin B2 0.439mg 0.528mg 7%
Copper 0.023mg 0.077mg 6%
Sodium 166mg 48mg 5%
Potassium 163mg 109mg 2%
Manganese 0.011mg 0.055mg 2%
Carbs 0.73g 3.59g 1%
Magnesium 11mg 5mg 1%
Vitamin B3 0.105mg 0.024mg 1%
Vitamin K 0µg 0.7µg 1%
Protein per 100 calories 21g 4.9g N/A
Calories per 10 g protein 48kcal 203kcal N/A
Weight per 100 calories 192g 31g N/A
Unsaturated / Saturated Fat ratio 1.7 N/A
Net carbs 0.73g 3.59g N/A
Sugar 0.71g 0.56g N/A
Tryptophan 0.125mg 0.177mg 0%
Threonine 0.449mg 0.687mg 0%
Isoleucine 0.661mg 0.866mg 0%
Leucine 1.016mg 1.399mg 0%
Lysine 0.806mg 1.217mg 0%
Methionine 0.399mg 0.378mg 0%
Phenylalanine 0.686mg 0.681mg 0%
Valine 0.809mg 0.949mg 0%
Histidine 0.29mg 0.416mg 0%
Fructose 0.07g 0.07g 0%
Omega-3 - EPA 0g 0.011g N/A
Omega-3 - DHA 0g 0.114g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 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 +67.4%
Contains more ProteinProtein +45.5%
Contains more FatsFats +15511.8%
Contains more CarbsCarbs +391.8%
Contains more OtherOther +169.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
10% 49% 10% 10% 10% 10%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.34 g
Fructose: 0.07 g
Lactose: 0.07 g
Maltose: 0.07 g
Galactose: 0.07 g
Yolk
Yolk
0
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
Contains more GlucoseGlucose +88.9%
~equal in Starch ~0g
~equal in Sucrose ~0.07g
~equal in Fructose ~0.07g
~equal in Lactose ~0.07g
~equal in Maltose ~0.07g
~equal in Galactose ~0.07g

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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 white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.