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  6. Yolk vs. Eggnog

Yolk vs. Eggnog — In-Depth Nutrition Comparison

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Important differences between yolk and eggnog

  • 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.
  • Yolk has 146 times more folate than eggnog. Yolk has 146µg of folate, while eggnog has 1µg.
  • Eggnog is lower in cholesterol.
  • Eggnog has a higher glycemic index than yolk.

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

Infographic

Yolk vs Eggnog 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
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%
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%
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%
Contains more MagnesiumMagnesium +280%
Contains more PotassiumPotassium +51.4%
~equal in Calcium ~130mg

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
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%
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%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +337.5%

All nutrients comparison - raw data values

Nutrient Yolk Eggnog DV% diff.
Cholesterol 1085mg 59mg 342%
Choline 820.2mg 52.2mg 140%
Selenium 56µg 4.2µg 94%
Vitamin B12 1.95µg 0.45µg 63%
Vitamin B5 2.99mg 0.417mg 51%
Phosphorus 390mg 109mg 40%
Vitamin A 381µg 59µg 36%
Folate 146µg 1µg 36%
Fats 26.54g 4.19g 34%
Iron 2.73mg 0.2mg 32%
Saturated fat 9.551g 2.591g 32%
Polyunsaturated fat 4.204g 0.198g 27%
Vitamin B2 0.528mg 0.19mg 26%
Monounsaturated fat 11.738g 1.302g 26%
Protein 15.86g 4.55g 23%
Vitamin B6 0.35mg 0.05mg 23%
Vitamin D* 218 IU 49 IU 21%
Vitamin D 5.4µg 1.2µg 21%
Zinc 2.3mg 0.46mg 17%
Vitamin E 2.58mg 0.21mg 16%
Calories 322kcal 88kcal 12%
Vitamin B1 0.176mg 0.034mg 12%
Copper 0.077mg 0.013mg 7%
Magnesium 5mg 19mg 3%
Vitamin C 0mg 1.5mg 2%
Potassium 109mg 165mg 2%
Manganese 0.055mg 0.005mg 2%
Carbs 3.59g 8.05g 1%
Vitamin B3 0.024mg 0.105mg 1%
Protein per 100 calories 4.9g 5.2g N/A
Calories per 10 g protein 203kcal 193kcal N/A
Weight per 100 calories 31g 114g N/A
Unsaturated / Saturated Fat ratio 1.7 0.58 N/A
Net carbs 3.59g 8.05g N/A
Calcium 129mg 130mg 0%
Sugar 0.56g 8.05g N/A
Sodium 48mg 54mg 0%
Vitamin K 0.7µg 0.3µg 0%
Tryptophan 0.177mg 0.085mg 0%
Threonine 0.687mg 0.201mg 0%
Isoleucine 0.866mg 0.237mg 0%
Leucine 1.399mg 0.383mg 0%
Lysine 1.217mg 0.257mg 0%
Methionine 0.378mg 0.12mg 0%
Phenylalanine 0.681mg 0.225mg 0%
Valine 0.949mg 0.289mg 0%
Histidine 0.416mg 0.108mg 0%
Fructose 0.07g 0.04g 0%
Omega-3 - EPA 0.011g 0g N/A
Omega-3 - DHA 0.114g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more ProteinProtein +248.6%
Contains more FatsFats +533.4%
Contains more OtherOther +153.7%
Contains more CarbsCarbs +124.2%
Contains more WaterWater +57.8%

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
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
Contains more Mono. FatMonounsaturated fat +801.5%
Contains more Poly. FatPolyunsaturated fat +2023.2%
Contains less Sat. FatSaturated fat -72.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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
Contains more SucroseSucrose +75%
Contains more GlucoseGlucose +157.1%
Contains more FructoseFructose +75%
Contains more MaltoseMaltose +75%
Contains more GalactoseGalactose +75%
Contains more LactoseLactose +11100%
~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. Yolk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/nutrients
  2. Eggnog - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171258/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.