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Yolk vs. Milk — In-Depth Nutrition Comparison

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What are the differences between yolk and milk?

  • Yolk is richer than milk in choline, selenium, vitamin B12, vitamin B5, phosphorus, folate, iron, and vitamin B2.
  • Yolk's daily need coverage for cholesterol is 360% more.
  • Yolk has 91 times more iron than milk. While yolk has 2.73mg of iron, milk has only 0.03mg.
  • The amount of cholesterol in milk is lower.
  • The glycemic index of yolk is lower.

We used Egg, yolk, raw, fresh and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D types in this article.

Infographic

Yolk vs Milk 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%
Milk
Milk
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
Contains more IronIron +9000%
Contains more CopperCopper +670%
Contains more ZincZinc +447.6%
Contains more PhosphorusPhosphorus +310.5%
Contains more ManganeseManganese +1733.3%
Contains more SeleniumSelenium +1597%
Contains more MagnesiumMagnesium +120%
Contains more PotassiumPotassium +37.6%
~equal in Calcium ~125mg
~equal in Sodium ~44mg

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%
Milk
Milk
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% 18% 19% 0.2% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8%
Contains more Vitamin DVitamin D +350%
Contains more Vitamin AVitamin A +556.9%
Contains more Vitamin EVitamin E +25700%
Contains more Vitamin B1Vitamin B1 +780%
Contains more Vitamin B2Vitamin B2 +185.4%
Contains more Vitamin B5Vitamin B5 +728.3%
Contains more Vitamin B6Vitamin B6 +845.9%
Contains more Vitamin B12Vitamin B12 +314.9%
Contains more Vitamin KVitamin K +600%
Contains more FolateFolate +2820%
Contains more Vitamin B3Vitamin B3 +287.5%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Yolk Milk DV% diff.
Cholesterol 1085mg 5mg 360%
Choline 820.2mg 17.7mg 146%
Selenium 56µg 3.3µg 96%
Vitamin B12 1.95µg 0.47µg 62%
Vitamin B5 2.99mg 0.361mg 53%
Phosphorus 390mg 95mg 42%
Saturated fat 9.551g 0.633g 41%
Fats 26.54g 0.97g 39%
Vitamin A 381µg 58µg 36%
Folate 146µg 5µg 35%
Iron 2.73mg 0.03mg 34%
Monounsaturated fat 11.738g 0.277g 29%
Polyunsaturated fat 4.204g 0.035g 28%
Vitamin B2 0.528mg 0.185mg 26%
Protein 15.86g 3.37g 25%
Vitamin B6 0.35mg 0.037mg 24%
Vitamin D* 218 IU 48 IU 21%
Vitamin D 5.4µg 1.2µg 21%
Zinc 2.3mg 0.42mg 17%
Vitamin E 2.58mg 0.01mg 17%
Calories 322kcal 42kcal 14%
Vitamin B1 0.176mg 0.02mg 13%
Copper 0.077mg 0.01mg 7%
Manganese 0.055mg 0.003mg 2%
Magnesium 5mg 11mg 1%
Potassium 109mg 150mg 1%
Vitamin K 0.7µg 0.1µg 1%
Protein per 100 calories 4.9g 8g N/A
Calories per 10 g protein 203kcal 125kcal N/A
Weight per 100 calories 31g 238g N/A
Unsaturated / Saturated Fat ratio 1.7 0.49 N/A
Net carbs 3.59g 4.99g N/A
Carbs 3.59g 4.99g 0%
Calcium 129mg 125mg 0%
Sugar 0.56g 5.2g N/A
Sodium 48mg 44mg 0%
Vitamin B3 0.024mg 0.093mg 0%
Tryptophan 0.177mg 0.043mg 0%
Threonine 0.687mg 0.143mg 0%
Isoleucine 0.866mg 0.174mg 0%
Leucine 1.399mg 0.319mg 0%
Lysine 1.217mg 0.282mg 0%
Methionine 0.378mg 0.088mg 0%
Phenylalanine 0.681mg 0.174mg 0%
Valine 0.949mg 0.22mg 0%
Histidine 0.416mg 0.101mg 0%
Fructose 0.07g 0g 0%
Omega-3 - EPA 0.011g 0g N/A
Omega-3 - DHA 0.114g 0g N/A
Omega-3 - ALA 0.004g N/A
Omega-6 - Linoleic acid 0.027g 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
Milk
Milk
2
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Contains more ProteinProtein +370.6%
Contains more FatsFats +2636.1%
Contains more OtherOther +126.7%
Contains more CarbsCarbs +39%
Contains more WaterWater +71.9%

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
Milk
Milk
1
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +4137.5%
Contains more Poly. FatPolyunsaturated fat +11911.4%
Contains less Sat. FatSaturated fat -93.4%

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
Milk
Milk
1
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 5.2 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
Contains more LactoseLactose +7328.6%
~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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.