Egg Yolk vs. Milk
Nutrition comparison of Egg Yolk and Milk
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg yolk
versus
milk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg yolk and milk:
- Both milk and egg yolk are high in calcium.
- Egg yolk has 8 times less sugar than milk.
- Egg yolk has more thiamin, riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, milk contains more niacin.
- Egg yolk is a great source of iron.
- Egg yolk is an excellent source of Vitamin A, Vitamin D and protein.
USDA sources for nutritional information: Egg Yolk (Egg, yolk, raw, fresh) and Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Egg yolk is high in calories and milk has 84% less calories than egg yolk - milk has 50 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 milk per calorie. Egg yolk has a macronutrient ratio of 20:5:76 and for milk, 27:38:35 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg Yolk | Milk | |
|---|---|---|
| Protein | 20% | 27% |
| Carbohydrates | 5% | 38% |
| Fat | 76% | 35% |
| Alcohol | ~ | ~ |
carbohydrates
Both milk and egg yolk are low in carbohydrates - milk has 4.8g of total carbs per 100 grams and egg yolk has 3.6g of carbohydrates.
sugar
Egg yolk has 8 times less sugar than milk - milk has 5.1g 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 381% more protein than milk - milk has 3.3g of protein per 100 grams and egg yolk has 15.9g of protein.
Fat
saturated fat
Egg yolk is high in saturated fat and milk has 87% less saturated fat than egg yolk - milk has 1.3g of saturated fat per 100 grams and egg yolk has 9.6g of saturated fat.
trans fat
Both milk and egg yolk are low in trans fat - milk has 0.09g of trans fat per 100 grams and egg yolk does not contain significant amounts.
cholesterol
Egg yolk is high in cholesterol and milk has 99% less cholesterol than egg yolk - milk has 8mg of cholesterol per 100 grams and egg yolk has 1085mg of cholesterol.
Vitamins
Vitamin C
Milk and egg yolk contain similar amounts of Vitamin C - milk has 0.2mg 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 593% more Vitamin A than milk - milk has 55ug of Vitamin A per 100 grams and egg yolk has 381ug of Vitamin A.
Vitamin D
Egg yolk is an excellent source of Vitamin D and it has 345% more Vitamin D than milk - milk has 49iu of Vitamin D per 100 grams and egg yolk has 218iu of Vitamin D.
Vitamin E
Egg yolk has 85 times more Vitamin E than milk - milk has 0.03mg of Vitamin E per 100 grams and egg yolk has 2.6mg of Vitamin E.
Vitamin K
Milk and egg yolk contain similar amounts of Vitamin K - milk has 0.2ug 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, Vitamin B6, folate and Vitamin B12, however, milk contains more niacin.
| Egg Yolk | Milk | |
|---|---|---|
| Thiamin | 0.176 MG | 0.039 MG |
| Riboflavin | 0.528 MG | 0.185 MG |
| Niacin | 0.024 MG | 0.092 MG |
| Pantothenic acid | 2.99 MG | 0.356 MG |
| Vitamin B6 | 0.35 MG | 0.038 MG |
| Folate | 146 UG | 5 UG |
| Vitamin B12 | 1.95 UG | 0.53 UG |
Minerals
calcium
Both milk and egg yolk are high in calcium. Egg yolk has a little more calcium (8%) than milk by weight - milk has 120mg of calcium per 100 grams and egg yolk has 129mg of calcium.
iron
Egg yolk is a great source of iron and it has 135 times more iron than milk - milk has 0.02mg of iron per 100 grams and egg yolk has 2.7mg of iron.
potassium
Milk and egg yolk contain similar amounts of potassium - milk has 140mg 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 | Milk | |
|---|---|---|
| beta-carotene | 88 UG | 4 UG |
| alpha-carotene | 38 UG | ~ |
| lutein + zeaxanthin | 1094 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 milk per 100 grams.
| Egg Yolk | Milk | |
|---|---|---|
| alpha linoleic acid | 0.103 G | 0.008 G |
| DHA | 0.114 G | ~ |
| EPA | 0.011 G | ~ |
| Total | 0.228 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, egg yolk has more linoleic acid than milk per 100 grams.
| Egg Yolk | Milk | |
|---|---|---|
| other omega 6 | 0.032 G | 0.004 G |
| linoleic acid | 3.538 G | 0.062 G |
| Total | 3.57 G | 0.066 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 (%) |
Milk 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 milk or egg yolk contain more calories in 100 grams?Egg yolk is high in calories and milk has 80% less calories than egg yolk - milk has 50 calories in 100g and egg yolk has 322 calories.
Does milk or egg yolk have more carbohydrates?
By weight, both milk and egg yolk are low in carbohydrates - milk has 4.8g of carbs for 100g and egg yolk has 3.6g of carbohydrates.
Does milk or egg yolk contain more calcium?
Both milk and egg yolk are high in calcium. Egg yolk has a little more calcium ( 10%) than milk by weight - milk has 120mg of calcium in 100 grams and egg yolk has 129mg of calcium.