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Yolk vs. Whey — In-Depth Nutrition Comparison

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How are yolk and whey different?

  • Yolk has more choline, selenium, vitamin B12, vitamin B5, phosphorus, folate, iron, and vitamin A than whey.
  • Daily need coverage for cholesterol for yolk is 361% higher.
  • Yolk contains 146 times more folate than whey. While yolk contains 146µg of folate, whey contains only 1µg.
  • Whey has less cholesterol.
  • Yolk has a lower glycemic index (0) than whey (43).

Egg, yolk, raw, fresh and Whey, sweet, fluid are the varieties used in this article.

Infographic

Yolk vs Whey 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
8
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%
Whey
Whey
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
Contains more CalciumCalcium +174.5%
Contains more IronIron +4450%
Contains more CopperCopper +1825%
Contains more ZincZinc +1669.2%
Contains more PhosphorusPhosphorus +747.8%
Contains less SodiumSodium -11.1%
Contains more ManganeseManganese +5400%
Contains more SeleniumSelenium +2847.4%
Contains more MagnesiumMagnesium +60%
Contains more PotassiumPotassium +47.7%

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
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%
Whey
Whey
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 0.33% 0% 1% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +12600%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +388.9%
Contains more Vitamin B2Vitamin B2 +234.2%
Contains more Vitamin B5Vitamin B5 +680.7%
Contains more Vitamin B6Vitamin B6 +1029%
Contains more Vitamin B12Vitamin B12 +596.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +14500%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +208.3%

All nutrients comparison - raw data values

Nutrient Yolk Whey DV% diff.
Cholesterol 1085mg 2mg 361%
Choline 820.2mg 16mg 146%
Selenium 56µg 1.9µg 98%
Vitamin B12 1.95µg 0.28µg 70%
Vitamin B5 2.99mg 0.383mg 52%
Phosphorus 390mg 46mg 49%
Vitamin A 381µg 3µg 42%
Saturated fat 9.551g 0.23g 42%
Fats 26.54g 0.36g 40%
Folate 146µg 1µg 36%
Iron 2.73mg 0.06mg 33%
Protein 15.86g 0.85g 30%
Monounsaturated fat 11.738g 0.1g 29%
Vitamin B2 0.528mg 0.158mg 28%
Polyunsaturated fat 4.204g 0.011g 28%
Vitamin D* 218 IU 27%
Vitamin D 5.4µg 27%
Vitamin B6 0.35mg 0.031mg 25%
Zinc 2.3mg 0.13mg 20%
Vitamin E 2.58mg 0mg 17%
Calories 322kcal 27kcal 15%
Vitamin B1 0.176mg 0.036mg 12%
Calcium 129mg 47mg 8%
Copper 0.077mg 0.004mg 8%
Potassium 109mg 161mg 2%
Manganese 0.055mg 0.001mg 2%
Carbs 3.59g 5.14g 1%
Magnesium 5mg 8mg 1%
Vitamin K 0.7µg 0µg 1%
Protein per 100 calories 4.9g 3.1g N/A
Calories per 10 g protein 203kcal 318kcal N/A
Weight per 100 calories 31g 370g N/A
Unsaturated / Saturated Fat ratio 1.7 0.48 N/A
Vitamin C 0mg 0.1mg 0%
Net carbs 3.59g 5.14g N/A
Sugar 0.56g 5.14g N/A
Sodium 48mg 54mg 0%
Vitamin B3 0.024mg 0.074mg 0%
Tryptophan 0.177mg 0.013mg 0%
Threonine 0.687mg 0.054mg 0%
Isoleucine 0.866mg 0.047mg 0%
Leucine 1.399mg 0.078mg 0%
Lysine 1.217mg 0.068mg 0%
Methionine 0.378mg 0.016mg 0%
Phenylalanine 0.681mg 0.027mg 0%
Valine 0.949mg 0.046mg 0%
Histidine 0.416mg 0.016mg 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
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
Whey
Whey
2
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
Contains more ProteinProtein +1765.9%
Contains more FatsFats +7272.2%
Contains more OtherOther +220.8%
Contains more CarbsCarbs +43.2%
Contains more WaterWater +78%

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
Whey
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +11638%
Contains more Poly. FatPolyunsaturated fat +38118.2%
Contains less Sat. FatSaturated fat -97.6%

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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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.