Egg Yolk vs. Cauliflower
Nutrition comparison of Egg Yolk and Cauliflower
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg yolk
versus
cauliflower
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg yolk and cauliflower:
- Cauliflower has signficantly more dietary fiber than egg yolk.
- Cauliflower is a great source of potassium.
- Cauliflower is an excellent source of Vitamin C.
- Egg yolk has more thiamin, riboflavin, pantothenic acid, folate and Vitamin B12, however, cauliflower contains more niacin.
- Egg yolk is a great source of iron.
- Egg yolk is an excellent source of Vitamin A, Vitamin D, calcium and protein.
USDA sources for nutritional information: Egg Yolk (Egg, yolk, raw, fresh) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Egg yolk is high in calories and cauliflower has 92% less calories than egg yolk - cauliflower has 25 calories per 100 grams and egg yolk has 322 calories.
For macronutrient ratios, egg yolk is lighter in protein, much lighter in carbs and much heavier in fat compared to cauliflower per calorie. Egg yolk has a macronutrient ratio of 20:5:75 and for cauliflower, 26:66:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg Yolk | Cauliflower | |
|---|---|---|
| Protein | 20% | 26% |
| Carbohydrates | 5% | 66% |
| Fat | 75% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Both cauliflower and egg yolk are low in carbohydrates - cauliflower has 5g of total carbs per 100 grams and egg yolk has 3.6g of carbohydrates.
dietary fiber
Cauliflower has signficantly more dietary fiber than egg yolk - cauliflower has 2g of dietary fiber per 100 grams and egg yolk does not contain significant amounts.
sugar
Cauliflower and egg yolk contain similar amounts of sugar - cauliflower has 1.9g of sugar per 100 grams and egg yolk has 0.56g of sugar.
Protein
protein
Egg yolk is an excellent source of protein and it has 726% more protein than cauliflower - cauliflower has 1.9g of protein per 100 grams and egg yolk has 15.9g of protein.
Fat
saturated fat
Egg yolk is high in saturated fat and cauliflower has 99% less saturated fat than egg yolk - cauliflower has 0.13g of saturated fat per 100 grams and egg yolk has 9.6g of saturated fat.
cholesterol
Egg yolk is high in cholesterol and cauliflower has less cholesterol than egg yolk - egg yolk has 1085mg of cholesterol per 100 grams and cauliflower does not contain significant amounts.
Vitamins
Vitamin C
Cauliflower is an excellent source of Vitamin C and it has more Vitamin C than egg yolk - cauliflower has 48.2mg of Vitamin C per 100 grams and egg yolk does not contain significant amounts.
Vitamin A
Egg yolk is an excellent source of Vitamin A and it has more Vitamin A than cauliflower - egg yolk has 381ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Vitamin D
Egg yolk is an excellent source of Vitamin D and it has more Vitamin D than cauliflower - egg yolk has 218iu of Vitamin D per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Egg yolk has 31 times more Vitamin E than cauliflower - cauliflower has 0.08mg of Vitamin E per 100 grams and egg yolk has 2.6mg of Vitamin E.
Vitamin K
Cauliflower and egg yolk contain similar amounts of Vitamin K - cauliflower has 15.5ug of Vitamin K per 100 grams and egg yolk has 0.7ug of Vitamin K.
The B Vitamins
Egg yolk has more thiamin, riboflavin, pantothenic acid, folate and Vitamin B12, however, cauliflower contains more niacin. Both egg yolk and cauliflower contain significant amounts of Vitamin B6.
| Egg Yolk | Cauliflower | |
|---|---|---|
| Thiamin | 0.176 MG | 0.05 MG |
| Riboflavin | 0.528 MG | 0.06 MG |
| Niacin | 0.024 MG | 0.507 MG |
| Pantothenic acid | 2.99 MG | 0.667 MG |
| Vitamin B6 | 0.35 MG | 0.184 MG |
| Folate | 146 UG | 57 UG |
| Vitamin B12 | 1.95 UG | ~ |
Minerals
calcium
Egg yolk is an excellent source of calcium and it has 486% more calcium than cauliflower - cauliflower has 22mg of calcium per 100 grams and egg yolk has 129mg of calcium.
iron
Egg yolk is a great source of iron and it has 550% more iron than cauliflower - cauliflower has 0.42mg of iron per 100 grams and egg yolk has 2.7mg of iron.
potassium
Cauliflower is a great source of potassium and it has 174% more potassium than egg yolk - cauliflower has 299mg 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 | Cauliflower | |
|---|---|---|
| beta-carotene | 88 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 cauliflower per 100 grams.
| Egg Yolk | Cauliflower | |
|---|---|---|
| alpha linoleic acid | 0.103 G | 0.015 G |
| DHA | 0.114 G | ~ |
| EPA | 0.011 G | ~ |
| Total | 0.228 G | 0.015 G |
omega 6s
Comparing omega-6 fatty acids, egg yolk has more linoleic acid than cauliflower per 100 grams.
| Egg Yolk | Cauliflower | |
|---|---|---|
| other omega 6 | 0.032 G | 0.003 G |
| linoleic acid | 3.538 G | 0.016 G |
| Total | 3.57 G | 0.019 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.
Note: The specific food items compared are: Egg Yolk (Egg, yolk, raw, fresh) and Cauliflower (Cauliflower, raw) .
Egg Yolk g
()
|
Daily Values (%) |
Cauliflower 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 cauliflower or egg yolk contain more calories in 100 grams?Egg yolk is high in calories and cauliflower has 90% less calories than egg yolk - cauliflower has 25 calories in 100g and egg yolk has 322 calories.
Does cauliflower or egg yolk have more carbohydrates?
By weight, both cauliflower and egg yolk are low in carbohydrates - cauliflower has 5g of carbs for 100g and egg yolk has 3.6g of carbohydrates.
Does cauliflower or egg yolk contain more calcium?
Egg yolk is a rich source of calcium and it has 490% more calcium than cauliflower - cauliflower has 22mg of calcium in 100 grams and egg yolk has 129mg of calcium.