Egg Yolk vs. Garlic
Nutrition comparison of Egg Yolk and Garlic
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg yolk
versus
garlic
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg yolk and garlic:
- Both garlic and egg yolk are high in calcium and calories.
- Egg yolk has more riboflavin, pantothenic acid, folate and Vitamin B12, however, garlic contains more niacin and Vitamin B6.
- Egg yolk is a great source of iron.
- Egg yolk is an excellent source of Vitamin A, Vitamin D and protein.
- Garlic is a great source of dietary fiber.
- Garlic is an excellent source of Vitamin C and potassium.
USDA sources for nutritional information: Egg Yolk (Egg, yolk, raw, fresh) and Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both garlic and egg yolk are high in calories. Egg yolk has 116% more calories than garlic - garlic has 149 calories per 100 grams and egg yolk has 322 calories.
For macronutrient ratios, egg yolk is heavier in protein, much lighter in carbs and much heavier in fat compared to garlic per calorie. Egg yolk has a macronutrient ratio of 20:5:76 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg Yolk | Garlic | |
|---|---|---|
| Protein | 20% | 16% |
| Carbohydrates | 5% | 82% |
| Fat | 76% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Garlic is high in carbohydrates and egg yolk has 89% less carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and egg yolk has 3.6g of carbohydrates.
dietary fiber
Garlic is a great source of dietary fiber and it has more dietary fiber than egg yolk - garlic has 2.1g of dietary fiber per 100 grams and egg yolk does not contain significant amounts.
sugar
Garlic and egg yolk contain similar amounts of sugar - garlic has 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 149% more protein than garlic - garlic has 6.4g of protein per 100 grams and egg yolk has 15.9g of protein.
Fat
saturated fat
Egg yolk is high in saturated fat and garlic has 99% less saturated fat than egg yolk - garlic has 0.09g of saturated fat per 100 grams and egg yolk has 9.6g of saturated fat.
cholesterol
Egg yolk is high in cholesterol and garlic has less cholesterol than egg yolk - egg yolk has 1085mg of cholesterol per 100 grams and garlic does not contain significant amounts.
Vitamins
Vitamin C
Garlic is an excellent source of Vitamin C and it has more Vitamin C than egg yolk - garlic has 31.2mg 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 garlic - egg yolk has 381ug of Vitamin A per 100 grams and garlic does not contain significant amounts.
Vitamin D
Egg yolk is an excellent source of Vitamin D and it has more Vitamin D than garlic - egg yolk has 218iu of Vitamin D per 100 grams and garlic does not contain significant amounts.
Vitamin E
Egg yolk has 31 times more Vitamin E than garlic - garlic has 0.08mg of Vitamin E per 100 grams and egg yolk has 2.6mg of Vitamin E.
Vitamin K
Garlic and egg yolk contain similar amounts of Vitamin K - garlic 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 riboflavin, pantothenic acid, folate and Vitamin B12, however, garlic contains more niacin and Vitamin B6. Both egg yolk and garlic contain significant amounts of thiamin.
| Egg Yolk | Garlic | |
|---|---|---|
| Thiamin | 0.176 MG | 0.2 MG |
| Riboflavin | 0.528 MG | 0.11 MG |
| Niacin | 0.024 MG | 0.7 MG |
| Pantothenic acid | 2.99 MG | 0.596 MG |
| Vitamin B6 | 0.35 MG | 1.235 MG |
| Folate | 146 UG | 3 UG |
| Vitamin B12 | 1.95 UG | ~ |
Minerals
calcium
Both garlic and egg yolk are high in calcium. Garlic has 40% more calcium than egg yolk - garlic has 181mg of calcium per 100 grams and egg yolk has 129mg of calcium.
iron
Egg yolk is a great source of iron and it has 61% more iron than garlic - garlic has 1.7mg of iron per 100 grams and egg yolk has 2.7mg of iron.
potassium
Garlic is an excellent source of potassium and it has 268% more potassium than egg yolk - garlic has 401mg 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 | Garlic | |
|---|---|---|
| beta-carotene | 88 UG | 5 UG |
| alpha-carotene | 38 UG | ~ |
| lutein + zeaxanthin | 1094 UG | 16 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 garlic per 100 grams.
| Egg Yolk | Garlic | |
|---|---|---|
| alpha linoleic acid | 0.103 G | 0.02 G |
| DHA | 0.114 G | ~ |
| EPA | 0.011 G | ~ |
| Total | 0.228 G | 0.02 G |
omega 6s
Comparing omega-6 fatty acids, egg yolk has more linoleic acid than garlic per 100 grams.
| Egg Yolk | Garlic | |
|---|---|---|
| other omega 6 | 0.438 G | ~ |
| linoleic acid | 3.538 G | 0.229 G |
| Total | 3.976 G | 0.229 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 243g
(
cup
)
|
Daily Values (%) |
Garlic 136g
(
cup
)
|
|||||
|---|---|---|---|---|---|---|---|
| 782KCAL 39% |
|
285% | calories | 5% |
|
203KCAL 10% | |
| 8.7G 4% |
|
5% | carbohydrates | 417% |
|
45G 18% | |
|
|
5% | dietary fiber | >999% |
|
2.9G 11% | ||
| 1.4G | 5% | sugar | 5% | 1.4G | |||
| 64G 101% |
|
>999% | total fat | 5% |
|
0.68G 1% | |
| 23G 129% |
|
>999% | saturated fat | 5% |
|
0.12G 1% | |
| 29G | >999% | monounsaturated fat | 5% | 0.01G | |||
| 10G | >999% | polyunsaturated fat | 5% | 0.34G | |||
| 2637MG | >999% | cholesterol | 5% | ||||
| 117MG 8% |
|
409% | sodium | 5% |
|
23MG 2% | |
| 5% | Vitamins and Minerals | 5% | |||||
| 926UG 132% |
|
>999% | Vitamin A | 5% |
|
||
|
|
5% | Vitamin C | >999% |
|
42MG 57% | ||
| 530IU 106% |
|
>999% | Vitamin D | 5% |
|
||
| 313MG 31% |
|
27% | calcium | 5% |
|
246MG 25% | |
| 6.6MG 37% |
|
187% | iron | 5% |
|
2.3MG 13% | |
| 12MG 4% |
|
5% | magnesium | 183% |
|
34MG 11% | |
| 265MG 12% |
|
5% | potassium | 106% |
|
545MG 24% | |
| 0.43MG 39% |
|
59% | thiamin (Vit B1) | 5% |
|
0.27MG 25% | |
| 1.3MG 117% |
|
766% | riboflavin (Vit B2) | 5% |
|
0.15MG 14% | |
| 0.06MG 0.4% |
|
5% | niacin (Vit B3) | >999% |
|
0.95MG 7% | |
| 0.85MG 65% |
|
5% | Vitamin B6 | 100% |
|
1.7MG 129% | |
| 7.3MG 145% |
|
801% | pantothenic acid (Vit B5) | 5% |
|
0.81MG 16% | |
| 355UG 89% |
|
>999% | folate (Vit B9) | 5% |
|
4.1UG 1% | |
| 4.7UG 197% |
|
>999% | Vitamin B12 | 5% |
|
||
| 6.3MG 42% |
|
>999% | Vitamin E | 5% |
|
0.11MG 1% | |
| 1.7UG 2% |
|
5% | Vitamin K | 35% |
|
2.3UG 3% | |
| 39G 77% |
|
353% | protein | 5% |
|
8.6G 17% | |
| 1993MG 469% |
|
>999% | choline | 5% |
|
32MG 7% | |
| 0.19MG 16% |
|
5% | copper | 116% |
|
0.41MG 34% | |
| 0.13MG 7% |
|
5% | manganese | >999% |
|
2.3MG 126% | |
| 948MG 135% |
|
356% | phosphorus | 5% |
|
208MG 30% | |
| 136UG 247% |
|
616% | selenium | 5% |
|
19UG 35% | |
| 5.6MG 70% |
|
250% | zinc | 5% |
|
1.6MG 20% | |
| 127G | 59% | Water | 5% | 80G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, biotin (Vit B7), trans fat. |
|||||||
FAQ
Does garlic or egg yolk contain more calories in 100 grams?Both garlic and egg yolk are high in calories. Egg yolk has 120% more calories than garlic - garlic has 149 calories in 100g and egg yolk has 322 calories.
Does garlic or egg yolk have more carbohydrates?
By weight, garlic is high in carbohydrates and egg yolk has 90% fewer carbohydrates than garlic - garlic has 33.1g of carbs for 100g and egg yolk has 3.6g of carbohydrates.
Does garlic or egg yolk contain more calcium?
Both garlic and egg yolk are high in calcium. Garlic has 40% more calcium than egg yolk - garlic has 181mg of calcium in 100 grams and egg yolk has 129mg of calcium.
Does garlic or egg yolk contain more potassium?
Garlic is a rich source of potassium and it has 270% more potassium than egg yolk - garlic has 401mg of potassium in 100 grams and egg yolk has 109mg of potassium.