Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Dairy
  4. Yolk
  5. Compare
  6. Yolk vs. Cheese

Yolk vs. Cheese — In-Depth Nutrition Comparison

Compare

The main differences between yolk and cheese

  • Yolk is richer in choline, vitamin B5, selenium, vitamin B12, iron, and folate, yet cheese is richer in calcium.
  • Daily need coverage for cholesterol for yolk is 329% higher.
  • Yolk contains 50 times more choline than cheese. Yolk contains 820.2mg of choline, while cheese contains 16.5mg.
  • Cheese contains less cholesterol.

Food types used in this article are Egg, yolk, raw, fresh and Cheese, cheddar.

Infographic

Yolk vs Cheese 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
6
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%
Cheese
Cheese
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Contains more PotassiumPotassium +43.4%
Contains more IronIron +1850%
Contains more CopperCopper +156.7%
Contains less SodiumSodium -92.6%
Contains more ManganeseManganese +103.7%
Contains more SeleniumSelenium +96.5%
Contains more MagnesiumMagnesium +440%
Contains more CalciumCalcium +450.4%
Contains more ZincZinc +58.3%
Contains more PhosphorusPhosphorus +16.7%

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
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%
Cheese
Cheese
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 0% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Contains more Vitamin DVitamin D +800%
Contains more Vitamin AVitamin A +15.5%
Contains more Vitamin EVitamin E +263.4%
Contains more Vitamin B1Vitamin B1 +506.9%
Contains more Vitamin B2Vitamin B2 +23.4%
Contains more Vitamin B5Vitamin B5 +629.3%
Contains more Vitamin B6Vitamin B6 +430.3%
Contains more Vitamin B12Vitamin B12 +77.3%
Contains more FolateFolate +440.7%
Contains more Vitamin B3Vitamin B3 +145.8%
Contains more Vitamin KVitamin K +242.9%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Yolk Cheese DV% diff.
Cholesterol 1085mg 99mg 329%
Choline 820.2mg 16.5mg 146%
Calcium 129mg 710mg 58%
Vitamin B5 2.99mg 0.41mg 52%
Selenium 56µg 28.5µg 50%
Saturated fat 9.551g 18.867g 42%
Vitamin B12 1.95µg 1.1µg 35%
Iron 2.73mg 0.14mg 32%
Folate 146µg 27µg 30%
Sodium 48mg 653mg 26%
Vitamin D* 218 IU 24 IU 24%
Vitamin D 5.4µg 0.6µg 24%
Vitamin B6 0.35mg 0.066mg 22%
Polyunsaturated fat 4.204g 1.421g 19%
Protein 15.86g 22.87g 14%
Zinc 2.3mg 3.64mg 12%
Vitamin E 2.58mg 0.71mg 12%
Vitamin B1 0.176mg 0.029mg 12%
Fats 26.54g 33.31g 10%
Phosphorus 390mg 455mg 9%
Vitamin B2 0.528mg 0.428mg 8%
Vitamin A 381µg 330µg 6%
Monounsaturated fat 11.738g 9.246g 6%
Magnesium 5mg 27mg 5%
Copper 0.077mg 0.03mg 5%
Calories 322kcal 404kcal 4%
Potassium 109mg 76mg 1%
Manganese 0.055mg 0.027mg 1%
Vitamin K 0.7µg 2.4µg 1%
Protein per 100 calories 4.9g 5.7g N/A
Calories per 10 g protein 203kcal 177kcal N/A
Weight per 100 calories 31g 25g N/A
Unsaturated / Saturated Fat ratio 1.7 0.57 N/A
Net carbs 3.59g 3.09g N/A
Carbs 3.59g 3.09g 0%
Sugar 0.56g 0.48g N/A
Vitamin B3 0.024mg 0.059mg 0%
Trans fat 0.917g N/A
Tryptophan 0.177mg 0.547mg 0%
Threonine 0.687mg 1.044mg 0%
Isoleucine 0.866mg 1.206mg 0%
Leucine 1.399mg 1.939mg 0%
Lysine 1.217mg 1.025mg 0%
Methionine 0.378mg 0.547mg 0%
Phenylalanine 0.681mg 1.074mg 0%
Valine 0.949mg 1.404mg 0%
Histidine 0.416mg 0.547mg 0%
Fructose 0.07g 0g 0%
Omega-3 - EPA 0.011g 0.01g N/A
Omega-3 - DHA 0.114g 0.001g N/A
Omega-3 - DPA 0g 0.017g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yolk
Yolk
2
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
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more CarbsCarbs +16.2%
Contains more WaterWater +41.3%
Contains more ProteinProtein +44.2%
Contains more FatsFats +25.5%
Contains more OtherOther +118.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yolk
Yolk
3
37% 46% 16%
Saturated fat: Sat. Fat 9.551 g
Monounsaturated fat: Mono. Fat 11.738 g
Polyunsaturated fat: Poly. Fat 4.204 g
Cheese
Cheese
0
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Contains less Sat. FatSaturated fat -49.4%
Contains more Mono. FatMonounsaturated fat +27%
Contains more Poly. FatPolyunsaturated fat +195.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Yolk
Yolk
3
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
Cheese
Cheese
3
54% 25% 21%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.26 g
Fructose: 0 g
Lactose: 0.12 g
Maltose: 0 g
Galactose: 0.1 g
Contains more SucroseSucrose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more GlucoseGlucose +44.4%
Contains more LactoseLactose +71.4%
Contains more GalactoseGalactose +42.9%
~equal in Starch ~0g

People also compare

Yolk
Yolk vs Omelette
Omelette
Yolk
Yolk vs Egg
Egg
Yolk
Yolk vs Egg white
Egg white
Cheese
Cheese vs Mozzarella
Mozzarella
Cheese
Cheese vs Butter
Butter
Cheese
Cheese vs Milk
Milk

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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.