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Yolk vs. Fontina — In-Depth Nutrition Comparison

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A recap on the differences between yolk and fontina

  • Yolk has more choline, selenium, vitamin B5, folate, iron, and vitamin B2; however, fontina is higher in calcium.
  • Yolk covers your daily cholesterol needs 323% more than fontina.
  • Fontina contains 53 times less choline than yolk. Yolk contains 820.2mg of choline, while fontina contains 15.4mg.
  • Fontina has less cholesterol.
  • The glycemic index of fontina is higher.

Food varieties used in this article are Egg, yolk, raw, fresh and Cheese, fontina.

Infographic

Yolk vs Fontina 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 165% 5.6% 8.6% 8.3% 95% 148% 104% 1.8% 79%
Contains more PotassiumPotassium +70.3%
Contains more IronIron +1087%
Contains more CopperCopper +208%
Contains more PhosphorusPhosphorus +12.7%
Contains less SodiumSodium -94%
Contains more ManganeseManganese +292.9%
Contains more SeleniumSelenium +286.2%
Contains more MagnesiumMagnesium +180%
Contains more CalciumCalcium +326.4%
Contains more ZincZinc +52.2%

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%
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% 87% 5.4% 5.3% 47% 2.8% 26% 19% 210% 6.5% 4.5%
Contains more Vitamin DVitamin D +800%
Contains more Vitamin AVitamin A +46%
Contains more Vitamin EVitamin E +855.6%
Contains more Vitamin B1Vitamin B1 +738.1%
Contains more Vitamin B2Vitamin B2 +158.8%
Contains more Vitamin B5Vitamin B5 +597%
Contains more Vitamin B6Vitamin B6 +321.7%
Contains more Vitamin B12Vitamin B12 +16.1%
Contains more FolateFolate +2333.3%
Contains more Vitamin B3Vitamin B3 +525%
Contains more Vitamin KVitamin K +271.4%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Yolk Fontina DV% diff.
Cholesterol 1085mg 116mg 323%
Choline 820.2mg 15.4mg 146%
Selenium 56µg 14.5µg 75%
Vitamin B5 2.99mg 0.429mg 51%
Saturated fat 9.551g 19.196g 44%
Calcium 129mg 550mg 42%
Folate 146µg 6µg 35%
Sodium 48mg 800mg 33%
Iron 2.73mg 0.23mg 31%
Vitamin B2 0.528mg 0.204mg 25%
Vitamin D* 218 IU 23 IU 24%
Vitamin D 5.4µg 0.6µg 24%
Vitamin B6 0.35mg 0.083mg 21%
Protein 15.86g 25.6g 19%
Polyunsaturated fat 4.204g 1.654g 17%
Vitamin E 2.58mg 0.27mg 15%
Vitamin A 381µg 261µg 13%
Vitamin B1 0.176mg 0.021mg 13%
Zinc 2.3mg 3.5mg 11%
Vitamin B12 1.95µg 1.68µg 11%
Monounsaturated fat 11.738g 8.687g 8%
Fats 26.54g 31.14g 7%
Copper 0.077mg 0.025mg 6%
Phosphorus 390mg 346mg 6%
Calories 322kcal 389kcal 3%
Magnesium 5mg 14mg 2%
Manganese 0.055mg 0.014mg 2%
Vitamin K 0.7µg 2.6µg 2%
Carbs 3.59g 1.55g 1%
Potassium 109mg 64mg 1%
Vitamin B3 0.024mg 0.15mg 1%
Protein per 100 calories 4.9g 6.6g N/A
Calories per 10 g protein 203kcal 152kcal N/A
Weight per 100 calories 31g 26g N/A
Unsaturated / Saturated Fat ratio 1.7 0.54 N/A
Net carbs 3.59g 1.55g N/A
Sugar 0.56g 1.55g N/A
Tryptophan 0.177mg 0.361mg 0%
Threonine 0.687mg 0.935mg 0%
Isoleucine 0.866mg 1.384mg 0%
Leucine 1.399mg 2.664mg 0%
Lysine 1.217mg 2.328mg 0%
Methionine 0.378mg 0.706mg 0%
Phenylalanine 0.681mg 1.497mg 0%
Valine 0.949mg 1.926mg 0%
Histidine 0.416mg 0.959mg 0%
Fructose 0.07g 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
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
26% 31% 38% 4%
Protein: 25.6 g
Fats: 31.14 g
Carbs: 1.55 g
Water: 37.92 g
Other: 3.79 g
Contains more CarbsCarbs +131.6%
Contains more WaterWater +37.9%
Contains more ProteinProtein +61.4%
Contains more FatsFats +17.3%
Contains more OtherOther +122.9%

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
65% 29% 6%
Saturated fat: Sat. Fat 19.196 g
Monounsaturated fat: Mono. Fat 8.687 g
Polyunsaturated fat: Poly. Fat 1.654 g
Contains less Sat. FatSaturated fat -50.2%
Contains more Mono. FatMonounsaturated fat +35.1%
Contains more Poly. FatPolyunsaturated fat +154.2%

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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. Fontina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170843/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.