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  6. Yolk vs. Yogurt

Yolk vs. Yogurt — In-Depth Nutrition Comparison

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Differences between yolk and yogurt

  • Yogurt contains less choline, selenium, vitamin B5, vitamin B12, phosphorus, folate, iron, and vitamin A than yolk.
  • Yolk's daily need coverage for cholesterol is 360% higher.
  • Yogurt contains 361 times less vitamin A than yolk. Yolk contains 1442 IU of vitamin A, while yogurt contains 4 IU.
  • The amount of cholesterol in yogurt is lower.
  • Yolk has a lower glycemic index. The glycemic index of yolk is 0, while the glycemic index of yogurt is 19.

The food types used in this comparison are Egg, yolk, raw, fresh and Yogurt, Greek, plain, nonfat.

Infographic

Yolk vs Yogurt 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%
Yogurt
Yogurt
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
Contains more CalciumCalcium +17.3%
Contains more IronIron +3800%
Contains more CopperCopper +352.9%
Contains more ZincZinc +342.3%
Contains more PhosphorusPhosphorus +188.9%
Contains more ManganeseManganese +511.1%
Contains more SeleniumSelenium +477.3%
Contains more MagnesiumMagnesium +120%
Contains more PotassiumPotassium +29.4%
Contains less SodiumSodium -25%

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%
Yogurt
Yogurt
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% 0% 0.33% 0.2% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +38000%
Contains more Vitamin EVitamin E +25700%
Contains more Vitamin B1Vitamin B1 +665.2%
Contains more Vitamin B2Vitamin B2 +89.9%
Contains more Vitamin B5Vitamin B5 +803.3%
Contains more Vitamin B6Vitamin B6 +455.6%
Contains more Vitamin B12Vitamin B12 +160%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1985.7%
Contains more Vitamin B3Vitamin B3 +766.7%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Yolk Yogurt DV% diff.
Cholesterol 1085mg 5mg 360%
Choline 820.2mg 15.1mg 146%
Selenium 56µg 9.7µg 84%
Vitamin B5 2.99mg 0.331mg 53%
Vitamin B12 1.95µg 0.75µg 50%
Saturated fat 9.551g 0.117g 43%
Vitamin A 381µg 1µg 42%
Fats 26.54g 0.39g 40%
Phosphorus 390mg 135mg 36%
Folate 146µg 7µg 35%
Iron 2.73mg 0.07mg 33%
Monounsaturated fat 11.738g 0.053g 29%
Polyunsaturated fat 4.204g 0.012g 28%
Vitamin D* 218 IU 0 IU 27%
Vitamin D 5.4µg 0µg 27%
Vitamin B6 0.35mg 0.063mg 22%
Vitamin B2 0.528mg 0.278mg 19%
Vitamin E 2.58mg 0.01mg 17%
Zinc 2.3mg 0.52mg 16%
Calories 322kcal 59kcal 13%
Vitamin B1 0.176mg 0.023mg 13%
Protein 15.86g 10.19g 11%
Copper 0.077mg 0.017mg 7%
Calcium 129mg 110mg 2%
Manganese 0.055mg 0.009mg 2%
Magnesium 5mg 11mg 1%
Potassium 109mg 141mg 1%
Sodium 48mg 36mg 1%
Vitamin B3 0.024mg 0.208mg 1%
Vitamin K 0.7µg 0µg 1%
Protein per 100 calories 4.9g 17g N/A
Calories per 10 g protein 203kcal 58kcal N/A
Weight per 100 calories 31g 169g N/A
Unsaturated / Saturated Fat ratio 1.7 0.56 N/A
Net carbs 3.59g 3.6g N/A
Carbs 3.59g 3.6g 0%
Sugar 0.56g 3.24g N/A
Trans fat 0.006g N/A
Tryptophan 0.177mg 0%
Threonine 0.687mg 0%
Isoleucine 0.866mg 0%
Leucine 1.399mg 0%
Lysine 1.217mg 0%
Methionine 0.378mg 0%
Phenylalanine 0.681mg 0%
Valine 0.949mg 0%
Histidine 0.416mg 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 0.001g N/A
Omega-6 - Linoleic acid 0.01g 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
Yogurt
Yogurt
2
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more ProteinProtein +55.6%
Contains more FatsFats +6705.1%
Contains more OtherOther +136.1%
Contains more WaterWater +62.7%
~equal in Carbs ~3.6g

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
Yogurt
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
Contains more Mono. FatMonounsaturated fat +22047.2%
Contains more Poly. FatPolyunsaturated fat +34933.3%
Contains less Sat. FatSaturated fat -98.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Yolk
Yolk
4
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
Yogurt
Yogurt
2
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.54 g
Maltose: 0 g
Galactose: 0.7 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more LactoseLactose +3528.6%
Contains more GalactoseGalactose +900%
~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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.