Egg Yolk vs. Parmesan Cheese
Nutrition comparison of Egg Yolk and Parmesan Cheese
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg yolk
versus
parmesan cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg yolk and parmesan cheese:
- Both parmesan cheese and egg yolk are high in Vitamin A, calcium, calories, protein and saturated fat.
- Egg yolk has more thiamin, pantothenic acid, Vitamin B6 and folate, however, parmesan cheese contains more niacin.
- Egg yolk is a great source of iron.
- Egg yolk is an excellent source of Vitamin D.
USDA sources for nutritional information: Egg Yolk (Egg, yolk, raw, fresh) and Parmesan Cheese (Cheese, parmesan, hard) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both parmesan cheese and egg yolk are high in calories. Parmesan cheese has 22% more calories than egg yolk - parmesan cheese has 392 calories per 100 grams and egg yolk has 322 calories.
For macronutrient ratios, egg yolk is lighter in protein, heavier in fat and similar to parmesan cheese for carbs. Egg yolk has a macronutrient ratio of 20:5:76 and for parmesan cheese, 38:3:59 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg Yolk | Parmesan Cheese | |
|---|---|---|
| Protein | 20% | 38% |
| Carbohydrates | 5% | 3% |
| Fat | 76% | 59% |
| Alcohol | ~ | ~ |
carbohydrates
Both parmesan cheese and egg yolk are low in carbohydrates - parmesan cheese has 3.2g of total carbs per 100 grams and egg yolk has 3.6g of carbohydrates.
sugar
Parmesan cheese and egg yolk contain similar amounts of sugar - parmesan cheese has 0.11g of sugar per 100 grams and egg yolk has 0.56g of sugar.
Protein
protein
Both parmesan cheese and egg yolk are high in protein. Parmesan cheese has 125% more protein than egg yolk - parmesan cheese has 35.8g of protein per 100 grams and egg yolk has 15.9g of protein.
Fat
saturated fat
Both parmesan cheese and egg yolk are high in saturated fat. Parmesan cheese has 55% more saturated fat than egg yolk - parmesan cheese has 14.9g of saturated fat per 100 grams and egg yolk has 9.6g of saturated fat.
cholesterol
Egg yolk is high in cholesterol and parmesan cheese has 94% less cholesterol than egg yolk - parmesan cheese has 68mg of cholesterol per 100 grams and egg yolk has 1085mg of cholesterol.
Vitamins
Vitamin A
Both parmesan cheese and egg yolk are high in Vitamin A. Egg yolk has 84% more Vitamin A than parmesan cheese - parmesan cheese has 207ug 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 10 times more Vitamin D than parmesan cheese - parmesan cheese has 19iu of Vitamin D per 100 grams and egg yolk has 218iu of Vitamin D.
Vitamin E
Egg yolk has 10 times more Vitamin E than parmesan cheese - parmesan cheese has 0.22mg of Vitamin E per 100 grams and egg yolk has 2.6mg of Vitamin E.
Vitamin K
Parmesan cheese and egg yolk contain similar amounts of Vitamin K - parmesan cheese has 1.7ug of Vitamin K per 100 grams and egg yolk has 0.7ug of Vitamin K.
The B Vitamins
Egg yolk has more thiamin, pantothenic acid, Vitamin B6 and folate, however, parmesan cheese contains more niacin. Both egg yolk and parmesan cheese contain significant amounts of riboflavin and Vitamin B12.
| Egg Yolk | Parmesan Cheese | |
|---|---|---|
| Thiamin | 0.176 MG | 0.039 MG |
| Riboflavin | 0.528 MG | 0.332 MG |
| Niacin | 0.024 MG | 0.271 MG |
| Pantothenic acid | 2.99 MG | 0.453 MG |
| Vitamin B6 | 0.35 MG | 0.091 MG |
| Folate | 146 UG | 7 UG |
| Vitamin B12 | 1.95 UG | 1.2 UG |
Minerals
calcium
Both parmesan cheese and egg yolk are high in calcium. Parmesan cheese has 818% more calcium than egg yolk - parmesan cheese has 1184mg of calcium per 100 grams and egg yolk has 129mg of calcium.
iron
Egg yolk is a great source of iron and it has 233% more iron than parmesan cheese - parmesan cheese has 0.82mg of iron per 100 grams and egg yolk has 2.7mg of iron.
potassium
Parmesan cheese and egg yolk contain similar amounts of potassium - parmesan cheese has 92mg 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, both egg yolk and parmesan cheese contain significant amounts of beta-carotene.
| Egg Yolk | Parmesan Cheese | |
|---|---|---|
| beta-carotene | 88 UG | 66 UG |
| alpha-carotene | 38 UG | ~ |
| lutein + zeaxanthin | 1094 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, parmesan cheese has more alpha linoleic acid (ALA) than egg yolk per 100 grams, however, egg yolk contains more dha and epa than parmesan cheese per 100 grams.
| Egg Yolk | Parmesan Cheese | |
|---|---|---|
| alpha linoleic acid | 0.103 G | 0.297 G |
| DHA | 0.114 G | ~ |
| EPA | 0.011 G | ~ |
| Total | 0.228 G | 0.297 G |
omega 6s
Comparing omega-6 fatty acids, egg yolk has more linoleic acid than parmesan cheese per 100 grams.
| Egg Yolk | Parmesan Cheese | |
|---|---|---|
| other omega 6 | 0.438 G | ~ |
| linoleic acid | 3.538 G | 0.272 G |
| Total | 3.976 G | 0.272 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 Parmesan Cheese (Cheese, parmesan, hard) .
Egg Yolk g
()
|
Daily Values (%) |
Parmesan Cheese g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 parmesan cheese or egg yolk contain more calories in 100 grams?Both parmesan cheese and egg yolk are high in calories. Parmesan cheese has 20% more calories than egg yolk - parmesan cheese has 392 calories in 100g and egg yolk has 322 calories.
Is parmesan cheese or egg yolk better for protein?
Both parmesan cheese and egg yolk are high in protein. Parmesan cheese has 130% more protein than egg yolk - parmesan cheese has 35.8g of protein per 100 grams and egg yolk has 15.9g of protein.
Does parmesan cheese or egg yolk contain more calcium?
Both parmesan cheese and egg yolk are high in calcium. Parmesan cheese has 820% more calcium than egg yolk - parmesan cheese has 1184mg of calcium in 100 grams and egg yolk has 129mg of calcium.