Egg Yolk vs. Sweet Potatoes
Nutrition comparison of Egg Yolk and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg yolk
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg yolk and sweet potatoes:
- Both sweet potatoes and egg yolk are high in Vitamin A.
- Egg yolk has 4.6 times less carbohydrates than sweet potato.
- Egg yolk has more thiamin, riboflavin, pantothenic acid, folate and Vitamin B12, however, sweet potato contains more niacin.
- Egg yolk is a great source of iron.
- Egg yolk is an excellent source of Vitamin D, calcium and protein.
- Sweet potato has more beta-carotene than egg yolk, however, egg yolk contains more alpha-carotene and lutein + zeaxanthin than sweet potato.
- Sweet potato is a great source of dietary fiber.
- Sweet potato is an excellent source of potassium.
USDA sources for nutritional information: Egg Yolk (Egg, yolk, raw, fresh) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Egg yolk is high in calories and sweet potato has 73% less calories than egg yolk - sweet potato has 86 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 sweet potatoes per calorie. Egg yolk has a macronutrient ratio of 20:5:76 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg Yolk | Sweet Potatoes | |
|---|---|---|
| Protein | 20% | 7% |
| Carbohydrates | 5% | 92% |
| Fat | 76% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Egg yolk has 4.6 times less carbohydrates than sweet potato - sweet potato has 20.1g of total carbs per 100 grams and egg yolk has 3.6g of carbohydrates.
dietary fiber
Sweet potato is a great source of dietary fiber and it has more dietary fiber than egg yolk - sweet potato has 3g of dietary fiber per 100 grams and egg yolk does not contain significant amounts.
sugar
Sweet potatoes and egg yolk contain similar amounts of sugar - sweet potato has 4.2g 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 910% more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and egg yolk has 15.9g of protein.
Fat
saturated fat
Egg yolk is high in saturated fat and sweet potato has 100% less saturated fat than egg yolk - sweet potato has 0.02g of saturated fat per 100 grams and egg yolk has 9.6g of saturated fat.
cholesterol
Egg yolk is high in cholesterol and sweet potato has less cholesterol than egg yolk - egg yolk has 1085mg of cholesterol per 100 grams and sweet potato does not contain significant amounts.
Vitamins
Vitamin C
Sweet potato has more Vitamin C than egg yolk - sweet potato has 2.4mg of Vitamin C per 100 grams and egg yolk does not contain significant amounts.
Vitamin A
Both sweet potatoes and egg yolk are high in Vitamin A. Sweet potato has 86% more Vitamin A than egg yolk - sweet potato has 709ug 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 more Vitamin D than sweet potato - egg yolk has 218iu of Vitamin D per 100 grams and sweet potato does not contain significant amounts.
Vitamin E
Egg yolk has 892% more Vitamin E than sweet potato - sweet potato has 0.26mg of Vitamin E per 100 grams and egg yolk has 2.6mg of Vitamin E.
Vitamin K
Sweet potatoes and egg yolk contain similar amounts of Vitamin K - sweet potato has 1.8ug 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, sweet potato contains more niacin. Both egg yolk and sweet potatoes contain significant amounts of Vitamin B6.
| Egg Yolk | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.176 MG | 0.078 MG |
| Riboflavin | 0.528 MG | 0.061 MG |
| Niacin | 0.024 MG | 0.557 MG |
| Pantothenic acid | 2.99 MG | 0.8 MG |
| Vitamin B6 | 0.35 MG | 0.209 MG |
| Folate | 146 UG | 11 UG |
| Vitamin B12 | 1.95 UG | ~ |
Minerals
calcium
Egg yolk is an excellent source of calcium and it has 330% more calcium than sweet potato - sweet potato has 30mg of calcium per 100 grams and egg yolk has 129mg of calcium.
iron
Egg yolk is a great source of iron and it has 348% more iron than sweet potato - sweet potato has 0.61mg of iron per 100 grams and egg yolk has 2.7mg of iron.
potassium
Sweet potato is an excellent source of potassium and it has 209% more potassium than egg yolk - sweet potato has 337mg 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, sweet potato has more beta-carotene than egg yolk per 100 grams, however, egg yolk contains more alpha-carotene and lutein + zeaxanthin than sweet potato per 100 grams.
| Egg Yolk | Sweet Potatoes | |
|---|---|---|
| beta-carotene | 88 UG | 8509 UG |
| alpha-carotene | 38 UG | 7 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 sweet potato per 100 grams.
| Egg Yolk | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.103 G | 0.001 G |
| DHA | 0.114 G | ~ |
| EPA | 0.011 G | ~ |
| Total | 0.228 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, egg yolk has more linoleic acid than sweet potato per 100 grams.
| Egg Yolk | Sweet Potatoes | |
|---|---|---|
| other omega 6 | 0.438 G | ~ |
| linoleic acid | 3.538 G | 0.013 G |
| Total | 3.976 G | 0.013 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 Sweet Potatoes (Sweet potato, raw, unprepared) .
Egg Yolk g
()
|
Daily Values (%) |
Sweet Potatoes 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 % |
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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 % |
|
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 % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
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 sweet potatoes or egg yolk contain more calories in 100 grams?Egg yolk is high in calories and sweet potato has 70% less calories than egg yolk - sweet potato has 86 calories in 100g and egg yolk has 322 calories.
Does sweet potatoes or egg yolk have more carbohydrates?
By weight, egg yolk has 4.6 times fewer carbohydrates than sweet potato - sweet potato has 20.1g of carbs for 100g and egg yolk has 3.6g of carbohydrates.
Does sweet potatoes or egg yolk contain more calcium?
Egg yolk is a rich source of calcium and it has 330% more calcium than sweet potato - sweet potato has 30mg of calcium in 100 grams and egg yolk has 129mg of calcium.
Does sweet potatoes or egg yolk contain more potassium?
Sweet potato is a rich source of potassium and it has 210% more potassium than egg yolk - sweet potato has 337mg of potassium in 100 grams and egg yolk has 109mg of potassium.