Egg vs. Egg Yolk

Nutrition comparison of Egg and Egg Yolk


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of egg versus egg yolk (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in egg and egg yolk:

  • Both egg and egg yolk are high in Vitamin A, Vitamin D, calcium, calories, cholesterol and protein.
  • Egg yolk has more thiamin, Vitamin B6, folate and Vitamin B12, however, egg contains more niacin.
  • Egg yolk is a great source of iron.
Detailed nutritional comparison of egg and egg yolk is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Egg Yolk (Egg, yolk, raw, fresh) . Have a correction or suggestions? Shoot us an email.


Image of Egg src
Image of Egg Yolk src

Here's an infographic summarizing the nutritional differences between egg and egg yolk. marks particularly rich nutrients.


Calories and Carbs

calories

Both egg and egg yolk are high in calories. Egg yolk has 125% more calories than egg - egg has 143 calories per 100 grams and egg yolk has 322 calories.

For macronutrient ratios, egg is heavier in protein, lighter in fat and similar to egg yolk for carbs. Egg has a macronutrient ratio of 36:2:62 and for egg yolk, 20:5:75 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Egg Egg Yolk
Protein 36% 20%
Carbohydrates 2% 5%
Fat 62% 75%
Alcohol ~ ~

carbohydrates

Both egg and egg yolk are low in carbohydrates - egg has 0.72g of total carbs per 100 grams and egg yolk has 3.6g of carbohydrates.

sugar

Egg and egg yolk contain similar amounts of sugar - egg has 0.37g of sugar per 100 grams and egg yolk has 0.56g of sugar.



Protein

protein

Both egg and egg yolk are high in protein. Egg yolk has 26% more protein than egg - egg has 12.6g of protein per 100 grams and egg yolk has 15.9g of protein.

Fat

saturated fat

Egg yolk is high in saturated fat and egg has 67% less saturated fat than egg yolk - egg has 3.1g of saturated fat per 100 grams and egg yolk has 9.6g of saturated fat.

trans fat

Both egg and egg yolk are low in trans fat - egg has 0.04g of trans fat per 100 grams and egg yolk does not contain significant amounts.

cholesterol

Both egg and egg yolk are high in cholesterol. Egg yolk has 192% more cholesterol than egg - egg has 372mg of cholesterol per 100 grams and egg yolk has 1085mg of cholesterol.

Vitamins

Vitamin A

Both egg and egg yolk are high in Vitamin A. Egg yolk has 138% more Vitamin A than egg - egg has 160ug of Vitamin A per 100 grams and egg yolk has 381ug of Vitamin A.

Vitamin D

Both egg and egg yolk are high in Vitamin D. Egg yolk has 166% more Vitamin D than egg - egg has 82iu of Vitamin D per 100 grams and egg yolk has 218iu of Vitamin D.

Vitamin E

Egg yolk has 146% more Vitamin E than egg - egg has 1.1mg of Vitamin E per 100 grams and egg yolk has 2.6mg of Vitamin E.

Vitamin K

Egg and egg yolk contain similar amounts of Vitamin K - egg has 0.3ug of Vitamin K per 100 grams and egg yolk has 0.7ug of Vitamin K.

The B Vitamins

Egg yolk has more thiamin, Vitamin B6, folate and Vitamin B12, however, egg contains more niacin. Both egg and egg yolk contain significant amounts of riboflavin and pantothenic acid.

Egg Egg Yolk
Thiamin 0.04 MG 0.176 MG
Riboflavin 0.457 MG 0.528 MG
Niacin 0.075 MG 0.024 MG
Pantothenic acid 1.533 MG 2.99 MG
Vitamin B6 0.17 MG 0.35 MG
Folate 47 UG 146 UG
Vitamin B12 0.89 UG 1.95 UG

Minerals

calcium

Both egg and egg yolk are high in calcium. Egg yolk has 130% more calcium than egg - egg has 56mg of calcium per 100 grams and egg yolk has 129mg of calcium.

iron

Egg yolk is a great source of iron and it has 56% more iron than egg - egg has 1.8mg of iron per 100 grams and egg yolk has 2.7mg of iron.

potassium

Egg and egg yolk contain similar amounts of potassium - egg has 138mg 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 Egg Yolk
lutein + zeaxanthin 503 UG 1094 UG
beta-carotene ~ 88 UG
alpha-carotene ~ 38 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, egg yolk has more alpha linoleic acid (ALA) and EPA than egg per 100 grams. Both egg and egg yolk contain significant amounts of DHA.

Egg Egg Yolk
alpha linoleic acid 0.048 G 0.103 G
DHA 0.058 G 0.114 G
DPA 0.007 G ~
EPA ~ 0.011 G
Total 0.113 G 0.228 G

omega 6s

Comparing omega-6 fatty acids, egg yolk has more linoleic acid than egg per 100 grams.

Egg Egg Yolk
other omega 6 0.188 G 0.438 G
linoleic acid 1.555 G 3.538 G
Total 1.743 G 3.976 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 (Egg, whole, raw, fresh) and Egg Yolk (Egg, yolk, raw, fresh) .

Egg g

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Egg Yolk g

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