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  6. Eggnog vs. Yolk

Eggnog vs. Yolk — In-Depth Nutrition Comparison

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Important differences between eggnog and yolk

  • Eggnog has less choline, selenium, vitamin B12, vitamin B5, phosphorus, folate, iron, and vitamin B2.
  • Yolk's daily need coverage for cholesterol is 342% more.
  • Eggnog is lower in saturated fat.
  • Eggnog has a higher glycemic index than yolk.

The food varieties used in the comparison are Eggnog and Egg, yolk, raw, fresh.

Infographic

Eggnog 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.
Eggnog
Eggnog
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 39% 15% 7.5% 4.3% 13% 47% 7% 0.65% 23%
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 +280%
Contains more PotassiumPotassium +51.4%
Contains more IronIron +1265%
Contains more CopperCopper +492.3%
Contains more ZincZinc +400%
Contains more PhosphorusPhosphorus +257.8%
Contains less SodiumSodium -11.1%
Contains more ManganeseManganese +1000%
Contains more SeleniumSelenium +1233.3%
~equal in Calcium ~129mg

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.
Eggnog
Eggnog
2
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 5% 18% 20% 4.2% 8.5% 44% 2% 25% 12% 56% 0.75% 0.75%
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 CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +337.5%
Contains more Vitamin DVitamin D +350%
Contains more Vitamin AVitamin A +545.8%
Contains more Vitamin EVitamin E +1128.6%
Contains more Vitamin B1Vitamin B1 +417.6%
Contains more Vitamin B2Vitamin B2 +177.9%
Contains more Vitamin B5Vitamin B5 +617%
Contains more Vitamin B6Vitamin B6 +600%
Contains more Vitamin B12Vitamin B12 +333.3%
Contains more Vitamin KVitamin K +133.3%
Contains more FolateFolate +14500%

All nutrients comparison - raw data values

Nutrient Eggnog Yolk DV% diff.
Cholesterol 59mg 1085mg 342%
Choline 52.2mg 820.2mg 140%
Selenium 4.2µg 56µg 94%
Vitamin B12 0.45µg 1.95µg 63%
Vitamin B5 0.417mg 2.99mg 51%
Phosphorus 109mg 390mg 40%
Vitamin A 59µg 381µg 36%
Folate 1µg 146µg 36%
Fats 4.19g 26.54g 34%
Iron 0.2mg 2.73mg 32%
Saturated fat 2.591g 9.551g 32%
Polyunsaturated fat 0.198g 4.204g 27%
Vitamin B2 0.19mg 0.528mg 26%
Monounsaturated fat 1.302g 11.738g 26%
Protein 4.55g 15.86g 23%
Vitamin B6 0.05mg 0.35mg 23%
Vitamin D* 49 IU 218 IU 21%
Vitamin D 1.2µg 5.4µg 21%
Zinc 0.46mg 2.3mg 17%
Vitamin E 0.21mg 2.58mg 16%
Calories 88kcal 322kcal 12%
Vitamin B1 0.034mg 0.176mg 12%
Copper 0.013mg 0.077mg 7%
Magnesium 19mg 5mg 3%
Vitamin C 1.5mg 0mg 2%
Potassium 165mg 109mg 2%
Manganese 0.005mg 0.055mg 2%
Carbs 8.05g 3.59g 1%
Vitamin B3 0.105mg 0.024mg 1%
Protein per 100 calories 5.2g 4.9g N/A
Calories per 10 g protein 193kcal 203kcal N/A
Weight per 100 calories 114g 31g N/A
Unsaturated / Saturated Fat ratio 0.58 1.7 N/A
Net carbs 8.05g 3.59g N/A
Calcium 130mg 129mg 0%
Sugar 8.05g 0.56g N/A
Sodium 54mg 48mg 0%
Vitamin K 0.3µg 0.7µg 0%
Tryptophan 0.085mg 0.177mg 0%
Threonine 0.201mg 0.687mg 0%
Isoleucine 0.237mg 0.866mg 0%
Leucine 0.383mg 1.399mg 0%
Lysine 0.257mg 1.217mg 0%
Methionine 0.12mg 0.378mg 0%
Phenylalanine 0.225mg 0.681mg 0%
Valine 0.289mg 0.949mg 0%
Histidine 0.108mg 0.416mg 0%
Fructose 0.04g 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
Eggnog
Eggnog
2
5% 4% 8% 83%
Protein: 4.55 g
Fats: 4.19 g
Carbs: 8.05 g
Water: 82.54 g
Other: 0.67 g
Yolk
Yolk
3
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 CarbsCarbs +124.2%
Contains more WaterWater +57.8%
Contains more ProteinProtein +248.6%
Contains more FatsFats +533.4%
Contains more OtherOther +153.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Eggnog
Eggnog
1
63% 32% 5%
Saturated fat: Sat. Fat 2.591 g
Monounsaturated fat: Mono. Fat 1.302 g
Polyunsaturated fat: Poly. Fat 0.198 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 -72.9%
Contains more Mono. FatMonounsaturated fat +801.5%
Contains more Poly. FatPolyunsaturated fat +2023.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Eggnog
Eggnog
1
97%
Starch: 0 g
Sucrose: 0.04 g
Glucose: 0.07 g
Fructose: 0.04 g
Lactose: 7.84 g
Maltose: 0.04 g
Galactose: 0.04 g
Yolk
Yolk
5
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 LactoseLactose +11100%
Contains more SucroseSucrose +75%
Contains more GlucoseGlucose +157.1%
Contains more FructoseFructose +75%
Contains more MaltoseMaltose +75%
Contains more GalactoseGalactose +75%
~equal in Starch ~0g

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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. Eggnog - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171258/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.