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  6. Yogurt vs. Yolk

Yogurt vs. Yolk — In-Depth Nutrition Comparison

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Differences between yogurt and yolk

  • Yogurt contains less choline, selenium, vitamin B5, vitamin B12, phosphorus, folate, iron, and vitamin A than yolk.
  • Yolk's daily need coverage for cholesterol is 360% higher.
  • The amount of saturated fat in yogurt is lower.
  • Yolk has a lower glycemic index. The glycemic index of yolk is 0, while the glycemic index of yogurt is 19.

The food types used in this comparison are Yogurt, Greek, plain, nonfat and Egg, yolk, raw, fresh.

Infographic

Yogurt 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.
Yogurt
Yogurt
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
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 +120%
Contains more PotassiumPotassium +29.4%
Contains less SodiumSodium -25%
Contains more CalciumCalcium +17.3%
Contains more IronIron +3800%
Contains more CopperCopper +352.9%
Contains more ZincZinc +342.3%
Contains more PhosphorusPhosphorus +188.9%
Contains more ManganeseManganese +511.1%
Contains more SeleniumSelenium +477.3%

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.
Yogurt
Yogurt
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% 0% 0.33% 0.2% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3%
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 +766.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +38000%
Contains more Vitamin EVitamin E +25700%
Contains more Vitamin B1Vitamin B1 +665.2%
Contains more Vitamin B2Vitamin B2 +89.9%
Contains more Vitamin B5Vitamin B5 +803.3%
Contains more Vitamin B6Vitamin B6 +455.6%
Contains more Vitamin B12Vitamin B12 +160%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1985.7%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Yogurt Yolk DV% diff.
Cholesterol 5mg 1085mg 360%
Choline 15.1mg 820.2mg 146%
Selenium 9.7µg 56µg 84%
Vitamin B5 0.331mg 2.99mg 53%
Vitamin B12 0.75µg 1.95µg 50%
Saturated fat 0.117g 9.551g 43%
Vitamin A 1µg 381µg 42%
Fats 0.39g 26.54g 40%
Phosphorus 135mg 390mg 36%
Folate 7µg 146µg 35%
Iron 0.07mg 2.73mg 33%
Monounsaturated fat 0.053g 11.738g 29%
Polyunsaturated fat 0.012g 4.204g 28%
Vitamin D* 0 IU 218 IU 27%
Vitamin D 0µg 5.4µg 27%
Vitamin B6 0.063mg 0.35mg 22%
Vitamin B2 0.278mg 0.528mg 19%
Vitamin E 0.01mg 2.58mg 17%
Zinc 0.52mg 2.3mg 16%
Calories 59kcal 322kcal 13%
Vitamin B1 0.023mg 0.176mg 13%
Protein 10.19g 15.86g 11%
Copper 0.017mg 0.077mg 7%
Calcium 110mg 129mg 2%
Manganese 0.009mg 0.055mg 2%
Magnesium 11mg 5mg 1%
Potassium 141mg 109mg 1%
Sodium 36mg 48mg 1%
Vitamin B3 0.208mg 0.024mg 1%
Vitamin K 0µg 0.7µg 1%
Protein per 100 calories 17g 4.9g N/A
Calories per 10 g protein 58kcal 203kcal N/A
Weight per 100 calories 169g 31g N/A
Unsaturated / Saturated Fat ratio 0.56 1.7 N/A
Net carbs 3.6g 3.59g N/A
Carbs 3.6g 3.59g 0%
Sugar 3.24g 0.56g N/A
Trans fat 0.006g N/A
Tryptophan 0.177mg 0%
Threonine 0.687mg 0%
Isoleucine 0.866mg 0%
Leucine 1.399mg 0%
Lysine 1.217mg 0%
Methionine 0.378mg 0%
Phenylalanine 0.681mg 0%
Valine 0.949mg 0%
Histidine 0.416mg 0%
Fructose 0g 0.07g 0%
Omega-3 - EPA 0g 0.011g N/A
Omega-3 - DHA 0g 0.114g N/A
Omega-3 - ALA 0.001g N/A
Omega-6 - Linoleic acid 0.01g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yogurt
Yogurt
2
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 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 WaterWater +62.7%
Contains more ProteinProtein +55.6%
Contains more FatsFats +6705.1%
Contains more OtherOther +136.1%
~equal in Carbs ~3.59g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yogurt
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 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 -98.8%
Contains more Mono. FatMonounsaturated fat +22047.2%
Contains more Poly. FatPolyunsaturated fat +34933.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Yogurt
Yogurt
2
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.54 g
Maltose: 0 g
Galactose: 0.7 g
Yolk
Yolk
4
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 +3528.6%
Contains more GalactoseGalactose +900%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.