Egg Yolk vs. Almonds
Nutrition comparison of Egg Yolk and Almonds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg yolk
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg yolk and almonds:
- Both almonds and egg yolk are high in calcium, calories, iron and protein.
- Almond has more riboflavin and niacin, however, egg yolk contains more pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Almond is an excellent source of Vitamin E, dietary fiber and potassium.
- Egg yolk has 5 times less carbohydrates than almond.
- Egg yolk is an excellent source of Vitamin A and Vitamin D.
USDA sources for nutritional information: Egg Yolk (Egg, yolk, raw, fresh) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both almonds and egg yolk are high in calories. Almond has 80% more calories than egg yolk - almond has 579 calories per 100 grams and egg yolk has 322 calories.
For macronutrient ratios, egg yolk is heavier in protein, lighter in carbs and similar to almonds for fat. Egg yolk has a macronutrient ratio of 20:5:75 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg Yolk | Almonds | |
|---|---|---|
| Protein | 20% | 14% |
| Carbohydrates | 5% | 14% |
| Fat | 75% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Egg yolk has 5 times less carbohydrates than almond - almond has 21.6g of total carbs per 100 grams and egg yolk has 3.6g of carbohydrates.
dietary fiber
Almond is an excellent source of dietary fiber and it has more dietary fiber than egg yolk - almond has 12.5g of dietary fiber per 100 grams and egg yolk does not contain significant amounts.
sugar
Almonds and egg yolk contain similar amounts of sugar - almond has 4.4g of sugar per 100 grams and egg yolk has 0.56g of sugar.
Protein
protein
Both almonds and egg yolk are high in protein. Almond has 33% more protein than egg yolk - almond has 21.2g of protein per 100 grams and egg yolk has 15.9g of protein.
Fat
saturated fat
Egg yolk is high in saturated fat and almond has 60% less saturated fat than egg yolk - almond has 3.8g of saturated fat per 100 grams and egg yolk has 9.6g of saturated fat.
trans fat
Both almonds and egg yolk are low in trans fat - almond has 0.02g of trans fat per 100 grams and egg yolk does not contain significant amounts.
cholesterol
Egg yolk is high in cholesterol and almond has less cholesterol than egg yolk - egg yolk has 1085mg of cholesterol per 100 grams and almond does not contain significant amounts.
Vitamins
Vitamin A
Egg yolk is an excellent source of Vitamin A and it has more Vitamin A than almond - egg yolk has 381ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin D
Egg yolk is an excellent source of Vitamin D and it has more Vitamin D than almond - egg yolk has 218iu of Vitamin D per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 893% more Vitamin E than egg yolk - almond has 25.6mg of Vitamin E per 100 grams and egg yolk has 2.6mg of Vitamin E.
Vitamin K
Egg yolk and almonds contain similar amounts of Vitamin K - egg yolk has 0.7ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more riboflavin and niacin, however, egg yolk contains more pantothenic acid, Vitamin B6, folate and Vitamin B12. Both egg yolk and almonds contain significant amounts of thiamin.
| Egg Yolk | Almonds | |
|---|---|---|
| Thiamin | 0.176 MG | 0.205 MG |
| Riboflavin | 0.528 MG | 1.138 MG |
| Niacin | 0.024 MG | 3.618 MG |
| Pantothenic acid | 2.99 MG | 0.471 MG |
| Vitamin B6 | 0.35 MG | 0.137 MG |
| Folate | 146 UG | 44 UG |
| Vitamin B12 | 1.95 UG | ~ |
Minerals
calcium
Both almonds and egg yolk are high in calcium. Almond has 109% more calcium than egg yolk - almond has 269mg of calcium per 100 grams and egg yolk has 129mg of calcium.
iron
Both almonds and egg yolk are high in iron. Almond has 36% more iron than egg yolk - almond has 3.7mg of iron per 100 grams and egg yolk has 2.7mg of iron.
potassium
Almond is an excellent source of potassium and it has 572% more potassium than egg yolk - almond has 733mg of potassium per 100 grams and egg yolk has 109mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Egg Yolk | Almonds | |
|---|---|---|
| beta-carotene | 88 UG | 1 UG |
| alpha-carotene | 38 UG | ~ |
| lutein + zeaxanthin | 1094 UG | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg yolk has more alpha linoleic acid (ALA), DHA and EPA than almond per 100 grams.
| Egg Yolk | Almonds | |
|---|---|---|
| alpha linoleic acid | 0.103 G | 0.003 G |
| DHA | 0.114 G | ~ |
| EPA | 0.011 G | ~ |
| Total | 0.228 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than egg yolk per 100 grams.
| Egg Yolk | Almonds | |
|---|---|---|
| other omega 6 | ~ | 0.002 G |
| linoleic acid | 3.538 G | 12.324 G |
| Total | 3.538 G | 12.326 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Egg Yolk g
()
|
Daily Values (%) |
Almonds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does almonds or egg yolk contain more calories in 100 grams?Both almonds and egg yolk are high in calories. Almond has 80% more calories than egg yolk - almond has 579 calories in 100g and egg yolk has 322 calories.
Does almonds or egg yolk contain more calcium?
Both almonds and egg yolk are high in calcium. Almond has 110% more calcium than egg yolk - almond has 269mg of calcium in 100 grams and egg yolk has 129mg of calcium.
Does almonds or egg yolk contain more iron?
Both almonds and egg yolk are high in iron. Almond has 40% more iron than egg yolk - almond has 3.7mg of iron in 100 grams and egg yolk has 2.7mg of iron.
Does almonds or egg yolk contain more potassium?
Almond is a rich source of potassium and it has 570% more potassium than egg yolk - almond has 733mg of potassium in 100 grams and egg yolk has 109mg of potassium.