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  6. Omelette vs. Yolk

Omelette vs. Yolk — In-Depth Nutrition Comparison

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A recap on the differences between omelette and yolk

  • Omelette has less choline, selenium, vitamin B12, vitamin B5, phosphorus, folate, vitamin D* and vitamin A.
  • Yolk covers your daily cholesterol needs 257% more than omelette.
  • Omelette has less saturated fat.

Food varieties used in this article are Egg, whole, cooked, omelet and Egg, yolk, raw, fresh.

Infographic

Omelette 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% 14% 10% 56% 21% 30% 72% 20% 3.1% 141%
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 CalciumCalcium +168.8%
Contains more IronIron +84.5%
Contains more CopperCopper +22.2%
Contains more ZincZinc +111%
Contains more PhosphorusPhosphorus +133.5%
Contains less SodiumSodium -69%
Contains more ManganeseManganese +129.2%
Contains more SeleniumSelenium +117.1%
~equal in Potassium ~109mg

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% 26% 57% 26% 8.5% 89% 1.2% 77% 33% 95% 11% 29%
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 KVitamin K +542.9%
Contains more Vitamin DVitamin D +217.6%
Contains more Vitamin AVitamin A +121.5%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +417.6%
Contains more Vitamin B2Vitamin B2 +36.8%
Contains more Vitamin B5Vitamin B5 +132%
Contains more Vitamin B6Vitamin B6 +144.8%
Contains more Vitamin B12Vitamin B12 +156.6%
Contains more FolateFolate +274.4%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Omelette Yolk DV% diff.
Cholesterol 313mg 1085mg 257%
Choline 247.6mg 820.2mg 104%
Selenium 25.8µg 56µg 55%
Vitamin B12 0.76µg 1.95µg 50%
Vitamin B5 1.289mg 2.99mg 34%
Phosphorus 167mg 390mg 32%
Saturated fat 3.319g 9.551g 28%
Folate 39µg 146µg 27%
Fats 11.66g 26.54g 23%
Vitamin A 172µg 381µg 23%
Vitamin D* 69 IU 218 IU 19%
Vitamin D 1.7µg 5.4µg 19%
Monounsaturated fat 4.843g 11.738g 17%
Iron 1.48mg 2.73mg 16%
Vitamin B6 0.143mg 0.35mg 16%
Vitamin B1 0.034mg 0.176mg 12%
Protein 10.57g 15.86g 11%
Zinc 1.09mg 2.3mg 11%
Vitamin B2 0.386mg 0.528mg 11%
Polyunsaturated fat 2.712g 4.204g 10%
Vitamin E 1.29mg 2.58mg 9%
Calories 154kcal 322kcal 8%
Calcium 48mg 129mg 8%
Sodium 155mg 48mg 5%
Vitamin K 4.5µg 0.7µg 3%
Copper 0.063mg 0.077mg 2%
Carbs 0.64g 3.59g 1%
Magnesium 11mg 5mg 1%
Manganese 0.024mg 0.055mg 1%
Protein per 100 calories 6.9g 4.9g N/A
Calories per 10 g protein 146kcal 203kcal N/A
Weight per 100 calories 65g 31g N/A
Unsaturated / Saturated Fat ratio 2.3 1.7 N/A
Net carbs 0.64g 3.59g N/A
Potassium 117mg 109mg 0%
Sugar 0.31g 0.56g N/A
Vitamin B3 0.064mg 0.024mg 0%
Trans fat 0.709g N/A
Tryptophan 0.14mg 0.177mg 0%
Threonine 0.467mg 0.687mg 0%
Isoleucine 0.565mg 0.866mg 0%
Leucine 0.913mg 1.399mg 0%
Lysine 0.767mg 1.217mg 0%
Methionine 0.319mg 0.378mg 0%
Phenylalanine 0.572mg 0.681mg 0%
Valine 0.722mg 0.949mg 0%
Histidine 0.26mg 0.416mg 0%
Fructose 0g 0.07g 0%
Omega-3 - EPA 0g 0.011g N/A
Omega-3 - DHA 0.049g 0.114g N/A
Omega-3 - DPA 0.006g 0g N/A
Omega-6 - Eicosadienoic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 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 +45.5%
Contains more ProteinProtein +50%
Contains more FatsFats +127.6%
Contains more CarbsCarbs +460.9%
Contains more OtherOther +70%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 45% 25%
Saturated fat: Sat. Fat 3.319 g
Monounsaturated fat: Mono. Fat 4.843 g
Polyunsaturated fat: Poly. Fat 2.712 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 -65.2%
Contains more Mono. FatMonounsaturated fat +142.4%
Contains more Poly. FatPolyunsaturated fat +55%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.31 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 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 GlucoseGlucose +72.2%
Contains more SucroseSucrose +∞%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/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.