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Yolk vs. Butter — In-Depth Nutrition Comparison

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Significant differences between yolk and butter

  • The amount of choline, selenium, vitamin B12, vitamin B5, phosphorus, vitamin B2, folate, and iron in yolk is higher than in butter.
  • Yolk covers your daily cholesterol needs 290% more than butter.
  • Butter has 137 times less iron than yolk. Yolk has 2.73mg of iron, while butter has 0.02mg.
  • Butter contains less cholesterol.

Specific food types used in this comparison are Egg, yolk, raw, fresh and Butter, without salt.

Infographic

Yolk vs Butter 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.
Yolk
Yolk
9
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%
Butter
Butter
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 7.2% 2.1% 0.75% 5.3% 2.5% 10% 1.4% 0.52% 5.5%
Contains more MagnesiumMagnesium +150%
Contains more CalciumCalcium +437.5%
Contains more PotassiumPotassium +354.2%
Contains more IronIron +13550%
Contains more CopperCopper +381.3%
Contains more ZincZinc +2455.6%
Contains more PhosphorusPhosphorus +1525%
Contains more ManganeseManganese +1275%
Contains more SeleniumSelenium +5500%
Contains less SodiumSodium -77.1%

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.
Yolk
Yolk
8
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%
Butter
Butter
3
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% 228% 46% 1.3% 7.8% 0.79% 6.6% 0.69% 21% 18% 2.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin EVitamin E +11.2%
Contains more Vitamin B1Vitamin B1 +3420%
Contains more Vitamin B2Vitamin B2 +1452.9%
Contains more Vitamin B5Vitamin B5 +2618.2%
Contains more Vitamin B6Vitamin B6 +11566.7%
Contains more Vitamin B12Vitamin B12 +1047.1%
Contains more FolateFolate +4766.7%
Contains more Vitamin AVitamin A +79.5%
Contains more Vitamin B3Vitamin B3 +75%
Contains more Vitamin KVitamin K +900%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Yolk Butter DV% diff.
Cholesterol 1085mg 215mg 290%
Saturated fat 9.551g 50.489g 186%
Choline 820.2mg 18.8mg 146%
Selenium 56µg 1µg 100%
Fats 26.54g 81.11g 84%
Vitamin B12 1.95µg 0.17µg 74%
Vitamin B5 2.99mg 0.11mg 58%
Phosphorus 390mg 24mg 52%
Vitamin B2 0.528mg 0.034mg 38%
Folate 146µg 3µg 36%
Iron 2.73mg 0.02mg 34%
Vitamin A 381µg 684µg 34%
Protein 15.86g 0.85g 30%
Monounsaturated fat 11.738g 23.43g 29%
Vitamin D* 218 IU 0 IU 27%
Vitamin D 5.4µg 0µg 27%
Vitamin B6 0.35mg 0.003mg 27%
Calories 322kcal 717kcal 20%
Zinc 2.3mg 0.09mg 20%
Vitamin B1 0.176mg 0.005mg 14%
Calcium 129mg 24mg 11%
Polyunsaturated fat 4.204g 3.01g 8%
Copper 0.077mg 0.016mg 7%
Vitamin K 0.7µg 7µg 5%
Potassium 109mg 24mg 3%
Sodium 48mg 11mg 2%
Vitamin E 2.58mg 2.32mg 2%
Manganese 0.055mg 0.004mg 2%
Carbs 3.59g 0.06g 1%
Magnesium 5mg 2mg 1%
Protein per 100 calories 4.9g 0.12g N/A
Calories per 10 g protein 203kcal 8435kcal N/A
Weight per 100 calories 31g 14g N/A
Unsaturated / Saturated Fat ratio 1.7 0.52 N/A
Net carbs 3.59g 0.06g N/A
Sugar 0.56g 0.06g N/A
Vitamin B3 0.024mg 0.042mg 0%
Tryptophan 0.177mg 0.012mg 0%
Threonine 0.687mg 0.038mg 0%
Isoleucine 0.866mg 0.051mg 0%
Leucine 1.399mg 0.083mg 0%
Lysine 1.217mg 0.067mg 0%
Methionine 0.378mg 0.021mg 0%
Phenylalanine 0.681mg 0.041mg 0%
Valine 0.949mg 0.057mg 0%
Histidine 0.416mg 0.023mg 0%
Fructose 0.07g 0%
Omega-3 - EPA 0.011g 0g N/A
Omega-3 - DHA 0.114g 0g N/A
Omega-3 - ALA 0.315g N/A
Omega-6 - Linoleic acid 2.166g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Butter
Butter
1
81% 18%
Protein: 0.85 g
Fats: 81.11 g
Carbs: 0.06 g
Water: 17.94 g
Other: 0.04 g
Contains more ProteinProtein +1765.9%
Contains more CarbsCarbs +5883.3%
Contains more WaterWater +191.6%
Contains more OtherOther +4150%
Contains more FatsFats +205.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Butter
Butter
1
66% 30% 4%
Saturated fat: Sat. Fat 50.489 g
Monounsaturated fat: Mono. Fat 23.43 g
Polyunsaturated fat: Poly. Fat 3.01 g
Contains less Sat. FatSaturated fat -81.1%
Contains more Poly. FatPolyunsaturated fat +39.7%
Contains more Mono. FatMonounsaturated fat +99.6%

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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. Yolk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/nutrients
  2. Butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173430/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.