How many calories are in one egg yolk?

Egg yolk has 55 calories per egg yolk or 324 calories for every 100 grams. Most of its calories are from fat and protein.

How much protein is in one egg yolk?

An excellent source of protein, a single egg yolk contains 5% of recommended daily values or 2.7 grams of protein. However, the protein in egg yolk is not complete, meaning it does not contain all 9 essential amino acids.

What vitamins and minerals are in egg yolk?

Egg yolk is an excellent source of many nutrients, including Vitamin A, Vitamin D and calcium. It also contains significant amounts of folate and Vitamin B12.

Does egg yolk contain antioxidants?

Egg yolk contains a number of healthy phytonutrients and antioxidants, specifically carotenoids beta-carotene, alpha-carotene and lutein + zeaxanthin.

What's similar to egg yolk in cooking?

Butter, unsalted and heavy cream are similar to, or commonly paired with egg yolk in cooking and recipes.

Food with Nutrition Similar to Egg Yolk

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Summary
Similar dairy
Similar seafood
Similar meats
Similar vegan
Other Similar Foods

Egg Yolk source

Similar to Egg Yolk

A common and very nutrient dense source of protein, egg yolk is an excellent source of protein, Vitamin A, Vitamin D, calcium, riboflavin and Vitamin B12. It is also a good source of iron, pantothenic acid and Vitamin B6. One raw egg yolk contains about 55 calories.

Several foods are similar nutritionally to egg yolk, including fried egg, egg and boiled egg.

The closest vegan nutritional substitutes to egg yolk include tea powder and granola.

We compared the key nutrients in egg yolk (iron, pantothenic acid, Vitamin B6, protein, Vitamin A, Vitamin D, calcium, riboflavin and Vitamin B12) to nutrients in hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

dairy and eggs: Fried Egg, Egg, Boiled Egg, Ricotta Cheese, Feta Cheese, Cheddar Cheese, Goat Cheese, Mozzarella Cheese

seafood: Salmon, Crab Meat, Trout

meats: Lamb, Beef, Sausage, Turkey, Chicken

vegan: Tea Powder, Granola

other: Quarter Pounder, Protein Powder

The details of the top 20 foods most nutritionally similar to egg yolk are below.

dairy and eggs

There are quite a few dairy or egg products that offer similar nutritional benefits to egg yolk. Fried egg, egg, boiled egg, ricotta cheese and feta cheese are all high in iron, pantothenic acid, Vitamin B6, protein, Vitamin A, Vitamin D, calcium, riboflavin and or Vitamin B12.

Fried Egg

Similarity: > 95%

Fried egg is high in many of the same nutrients as egg yolk, including protein, Vitamin A, Vitamin D and calcium. Also, fried egg contains more potassium than egg yolk.

For 100 grams of egg yolk and fried egg:

Egg Yolk (6 large)		Fried Egg (2.25 large)
2.7	iron (MG)	1.9
3	pantothenic acid (MG)	1.7
0.35	Vitamin B6 (MG)	0.18
16	protein (G)	14
381	Vitamin A (UG)	219
218	Vitamin D (IU)	88
129	calcium (MG)	62
0.53	riboflavin (MG)	0.5
2	Vitamin B12 (UG)	0.97

However, egg yolk does contain more iron, thiamin, pantothenic acid and Vitamin B6 than fried egg by weight.

Here is a comparison of the rest of nutrients:

322	calories (KCAL)	196
0.56	sugar (G)	0.4
9.6	saturated fat (G)	4.3
0	trans fat (G)	0.04
381	Vitamin A (UG)	219
218	Vitamin D (IU)	88
2.6	Vitamin E (MG)	1.3
109	potassium (MG)	152
0.18	thiamin (MG)	0.04
0.02	niacin (MG)	0.08
0.35	Vitamin B6 (MG)	0.18
146	folate (UG)	51
2	Vitamin B12 (UG)	0.97

0.97 | 0.97 | 4.12 Complete Comparison:
Fried Egg vs. Egg Yolk

Egg

Similarity: > 95%

Egg is high in many of the same nutrients as egg yolk, including protein, Vitamin A, Vitamin D and calcium.

For 100 grams of egg yolk and egg:

Egg Yolk (6 large)		Egg (2 large)
2.7	iron (MG)	1.8
3	pantothenic acid (MG)	1.5
0.35	Vitamin B6 (MG)	0.17
16	protein (G)	13
381	Vitamin A (UG)	160
218	Vitamin D (IU)	82
129	calcium (MG)	56
0.53	riboflavin (MG)	0.46
2	Vitamin B12 (UG)	0.89

However, egg yolk does contain more Vitamin E, iron, thiamin and pantothenic acid than egg by weight.

Here is a comparison of the rest of nutrients:

322	calories (KCAL)	143
0.56	sugar (G)	0.37
9.6	saturated fat (G)	3.1
0	trans fat (G)	0.04
381	Vitamin A (UG)	160
218	Vitamin D (IU)	82
2.6	Vitamin E (MG)	1.1
109	potassium (MG)	138
0.18	thiamin (MG)	0.04
0.02	niacin (MG)	0.08
0.35	Vitamin B6 (MG)	0.17
146	folate (UG)	47
2	Vitamin B12 (UG)	0.89

0.966 | 0.966 | 3.59 Complete Comparison:
Egg vs. Egg Yolk

Boiled Egg

Similarity: > 95%

Boiled egg is high in many of the same nutrients as egg yolk, including protein, Vitamin A, Vitamin D and calcium.

For 100 grams of egg yolk and boiled egg:

Egg Yolk (6 large)		Boiled Egg (3/4 cup)
2.7	iron (MG)	1.2
3	pantothenic acid (MG)	1.4
0.35	Vitamin B6 (MG)	0.12
16	protein (G)	13
381	Vitamin A (UG)	149
218	Vitamin D (IU)	87
129	calcium (MG)	50
0.53	riboflavin (MG)	0.51
2	Vitamin B12 (UG)	1.1

However, egg yolk does contain more Vitamin E, iron, thiamin and pantothenic acid than boiled egg by weight.

Here is a comparison of the rest of nutrients:

322	calories (KCAL)	155
0.56	sugar (G)	1.1
9.6	saturated fat (G)	3.3
381	Vitamin A (UG)	149
218	Vitamin D (IU)	87
2.6	Vitamin E (MG)	1
109	potassium (MG)	126
0.18	thiamin (MG)	0.07
0.02	niacin (MG)	0.06
0.35	Vitamin B6 (MG)	0.12
146	folate (UG)	44
2	Vitamin B12 (UG)	1.1

0.966 | 0.966 | 3.59 Complete Comparison:
Boiled Egg vs. Egg Yolk

Ricotta Cheese

Similarity: > 90%

Ricotta cheese is high in many of the same nutrients as egg yolk, including saturated fat, Vitamin A, calcium and Vitamin B12. Also, ricotta cheese contains more trans fat and potassium than egg yolk.

For 100 grams of egg yolk and ricotta cheese:

Egg Yolk (6 large)		Ricotta Cheese (3.5 ounces)
2.7	iron (MG)	0.13
3	pantothenic acid (MG)	0.46
0.35	Vitamin B6 (MG)	0.1
16	protein (G)	7.5
381	Vitamin A (UG)	120
218	Vitamin D (IU)	10
129	calcium (MG)	206
0.53	riboflavin (MG)	0.3
2	Vitamin B12 (UG)	0.85

A higher water content, ricotta cheese is less nutritionally dense than egg yolk. Egg yolk does contain more protein, Vitamin D, Vitamin E, iron and thiamin than ricotta cheese by weight.

Here is a comparison of the rest of nutrients:

322	calories (KCAL)	150
0.56	sugar (G)	0.27
9.6	saturated fat (G)	6.4
0	trans fat (G)	0.33
381	Vitamin A (UG)	120
218	Vitamin D (IU)	10
2.6	Vitamin E (MG)	0.11
109	potassium (MG)	219
0.18	thiamin (MG)	0.01
0.02	niacin (MG)	0.14
0.35	Vitamin B6 (MG)	0.1
146	folate (UG)	4
2	Vitamin B12 (UG)	0.85

0.932 | 0.932 | 2.22 Complete Comparison:
Ricotta Cheese vs. Egg Yolk

Feta Cheese

Similarity: > 90%

Feta cheese is high in many of the same nutrients as egg yolk, including protein, saturated fat, Vitamin A and calcium. Also, feta cheese contains more niacin than egg yolk.

For 100 grams of egg yolk and feta cheese:

Egg Yolk (6 large)		Feta Cheese (5/8 cup)
2.7	iron (MG)	0.65
3	pantothenic acid (MG)	0.97
0.35	Vitamin B6 (MG)	0.42
16	protein (G)	14
381	Vitamin A (UG)	125
218	Vitamin D (IU)	16
129	calcium (MG)	493
0.53	riboflavin (MG)	0.84
2	Vitamin B12 (UG)	1.7

However, egg yolk does contain more Vitamin D, Vitamin E, iron, potassium and pantothenic acid than feta cheese by weight.

Here is a comparison of the rest of nutrients:

322	calories (KCAL)	265
0.56	sugar (G)	0
9.6	saturated fat (G)	13
381	Vitamin A (UG)	125
218	Vitamin D (IU)	16
2.6	Vitamin E (MG)	0.18
109	potassium (MG)	62
0.18	thiamin (MG)	0.15
0.02	niacin (MG)	0.99
0.35	Vitamin B6 (MG)	0.42
146	folate (UG)	32
2	Vitamin B12 (UG)	1.7

0.906 | 0.906 | 5.04 Complete Comparison:
Feta Cheese vs. Egg Yolk

Cheddar Cheese

Similarity: 87%

Cheddar cheese is high in many of the same nutrients as egg yolk, including protein, saturated fat, Vitamin A and calcium.

For 100 grams of egg yolk and cheddar cheese:

Egg Yolk (6 large)		Cheddar Cheese (3/4 cup)
2.7	iron (MG)	0.14
3	pantothenic acid (MG)	0.41
0.35	Vitamin B6 (MG)	0.07
16	protein (G)	23
381	Vitamin A (UG)	337
218	Vitamin D (IU)	24
129	calcium (MG)	710
0.53	riboflavin (MG)	0.43
2	Vitamin B12 (UG)	1.1

However, egg yolk does contain more Vitamin D, Vitamin E, iron, thiamin and pantothenic acid than cheddar cheese by weight.

Here is a comparison of the rest of nutrients:

322	calories (KCAL)	403
0.56	sugar (G)	0.48
9.6	saturated fat (G)	19
381	Vitamin A (UG)	337
218	Vitamin D (IU)	24
2.6	Vitamin E (MG)	0.71
109	potassium (MG)	76
0.18	thiamin (MG)	0.03
0.02	niacin (MG)	0.06
0.35	Vitamin B6 (MG)	0.07
146	folate (UG)	27
2	Vitamin B12 (UG)	1.1

0.873 | 0.873 | 5.35 Complete Comparison:
Cheddar Cheese vs. Egg Yolk

Goat Cheese

Similarity: 85%

Goat cheese is high in many of the same nutrients as egg yolk, including protein, saturated fat, Vitamin A and calcium. Also, goat cheese contains more potassium and niacin than egg yolk.

For 100 grams of egg yolk and goat cheese:

Egg Yolk (6 large)		Goat Cheese (3.5 ounces)
2.7	iron (MG)	1.6
3	pantothenic acid (MG)	0.19
0.35	Vitamin B6 (MG)	0.06
16	protein (G)	22
381	Vitamin A (UG)	407
218	Vitamin D (IU)	22
129	calcium (MG)	298
0.53	riboflavin (MG)	0.68
2	Vitamin B12 (UG)	0.22

However, egg yolk does contain more Vitamin D, Vitamin E, iron, thiamin and pantothenic acid than goat cheese by weight.

Here is a comparison of the rest of nutrients:

322	calories (KCAL)	364
0.56	sugar (G)	0.12
9.6	saturated fat (G)	21
381	Vitamin A (UG)	407
218	Vitamin D (IU)	22
2.6	Vitamin E (MG)	0.26
109	potassium (MG)	158
0.18	thiamin (MG)	0.07
0.02	niacin (MG)	1.1
0.35	Vitamin B6 (MG)	0.06
146	folate (UG)	2
2	Vitamin B12 (UG)	0.22

0.849 | 0.849 | 3.98 Complete Comparison:
Goat Cheese vs. Egg Yolk

Mozzarella Cheese

Similarity: 84%

Mozzarella cheese is high in many of the same nutrients as egg yolk, including protein, saturated fat, Vitamin A and calcium.

For 100 grams of egg yolk and mozzarella cheese:

Egg Yolk (6 large)		Mozzarella Cheese (3.5 ounces)
2.7	iron (MG)	0.2
3	pantothenic acid (MG)	0.07
0.35	Vitamin B6 (MG)	0.06
16	protein (G)	22
381	Vitamin A (UG)	197
218	Vitamin D (IU)	18
129	calcium (MG)	575
0.53	riboflavin (MG)	0.27
2	Vitamin B12 (UG)	0.73

However, egg yolk does contain more Vitamin D, Vitamin E, iron, thiamin and riboflavin than mozzarella cheese by weight.

Here is a comparison of the rest of nutrients:

322	calories (KCAL)	318
0.56	sugar (G)	1
9.6	saturated fat (G)	16
381	Vitamin A (UG)	197
218	Vitamin D (IU)	18
2.6	Vitamin E (MG)	0.21
109	potassium (MG)	75
0.18	thiamin (MG)	0.02
0.02	niacin (MG)	0.09
0.35	Vitamin B6 (MG)	0.06
146	folate (UG)	8
2	Vitamin B12 (UG)	0.73

0.84 | 0.84 | 3.88 Complete Comparison:
Mozzarella Cheese vs. Egg Yolk

seafood

Salmon

Similarity: 88%

Salmon is high in many of the same nutrients as egg yolk, including protein, Vitamin D, Vitamin B6 and Vitamin B12. Also, salmon contains more potassium and niacin than egg yolk.

For 100 grams of egg yolk and salmon:

Egg Yolk (6 large)		Salmon (3.5 ounces)
2.7	iron (MG)	0.38
3	pantothenic acid (MG)	1
0.35	Vitamin B6 (MG)	0.61
16	protein (G)	21
381	Vitamin A (UG)	35
218	Vitamin D (IU)	435
129	calcium (MG)	7
0.53	riboflavin (MG)	0.11
2	Vitamin B12 (UG)	4.2

However, egg yolk does contain more Vitamin A, Vitamin E, calcium and iron than salmon by weight.

Here is a comparison of the rest of nutrients:

322	calories (KCAL)	127
0.56	sugar (G)	0
9.6	saturated fat (G)	0.81
0	trans fat (G)	0.03
381	Vitamin A (UG)	35
218	Vitamin D (IU)	435
2.6	Vitamin E (MG)	0.4
109	potassium (MG)	366
0.18	thiamin (MG)	0.08
0.02	niacin (MG)	8
0.35	Vitamin B6 (MG)	0.61
146	folate (UG)	4
2	Vitamin B12 (UG)	4.2

0.884 | 0.884 | 5.19 Complete Comparison:
Salmon vs. Egg Yolk

Crab Meat

Similarity: 87%

Crab meat is also high in protein, calcium and Vitamin B12. Also, crab meat contains more Vitamin C, potassium and niacin than egg yolk.

For 100 grams of egg yolk and crab meat:

Egg Yolk (6 large)		Crab Meat (3/4 cup)
2.7	iron (MG)	0.5
3	pantothenic acid (MG)	1
0.35	Vitamin B6 (MG)	0.16
16	protein (G)	18
381	Vitamin A (UG)	1
218	Vitamin D (IU)	0
129	calcium (MG)	91
0.53	riboflavin (MG)	0.09
2	Vitamin B12 (UG)	3.3

However, egg yolk does contain more Vitamin A, Vitamin D and iron than crab meat by weight.

Here is a comparison of the rest of nutrients:

322	calories (KCAL)	83
0.56	sugar (G)	0
9.6	saturated fat (G)	0.2
0	trans fat (G)	0.01
0	Vitamin C (MG)	3.3
381	Vitamin A (UG)	1
218	Vitamin D (IU)	0
2.6	Vitamin E (MG)	1.8
109	potassium (MG)	259
0.18	thiamin (MG)	0.02
0.02	niacin (MG)	2.7
0.35	Vitamin B6 (MG)	0.16
146	folate (UG)	51
2	Vitamin B12 (UG)	3.3

0.873 | 0.873 | 4.38 Complete Comparison:
Crab Meat vs. Egg Yolk

Trout

Similarity: 86%

Trout is also high in protein, Vitamin B6 and Vitamin B12. Also, trout contains more Vitamin C, potassium and niacin than egg yolk.

For 100 grams of egg yolk and trout:

Egg Yolk (6 large)		Trout (3/4 cup)
2.7	iron (MG)	0.39
3	pantothenic acid (MG)	0
0.35	Vitamin B6 (MG)	0.38
16	protein (G)	24
381	Vitamin A (UG)	87
218	Vitamin D (IU)	0
129	calcium (MG)	31
0.53	riboflavin (MG)	0.11
2	Vitamin B12 (UG)	4.5

However, egg yolk does contain more Vitamin A, Vitamin D, calcium and iron than trout by weight.

Here is a comparison of the rest of nutrients:

322	calories (KCAL)	205
0.56	sugar (G)	0.04
9.6	saturated fat (G)	2.2
0	Vitamin C (MG)	3.4
381	Vitamin A (UG)	87
218	Vitamin D (IU)	0
2.6	Vitamin E (MG)	3.3
109	potassium (MG)	463
0.18	thiamin (MG)	0.14
0.02	niacin (MG)	6.8
0.35	Vitamin B6 (MG)	0.38
146	folate (UG)	12
2	Vitamin B12 (UG)	4.5

0.856 | 0.856 | 4.58 Complete Comparison:
Trout vs. Egg Yolk

meats

Several meats offer similar nutrients to egg yolk including lamb, beef, sausage, turkey and chicken.

Lamb

Similarity: 88%

Lamb is also high in protein, saturated fat and Vitamin B12. Also, lamb contains more potassium and niacin than egg yolk.

For 100 grams of egg yolk and lamb:

Egg Yolk (6 large)		Lamb (3.5 ounces)
2.7	iron (MG)	1.8
3	pantothenic acid (MG)	0.66
0.35	Vitamin B6 (MG)	0.14
16	protein (G)	25
381	Vitamin A (UG)	0
218	Vitamin D (IU)	2
129	calcium (MG)	22
0.53	riboflavin (MG)	0.25
2	Vitamin B12 (UG)	2.6

However, egg yolk does contain more Vitamin A, Vitamin D, Vitamin E, calcium and iron than lamb by weight.

Here is a comparison of the rest of nutrients:

322	calories (KCAL)	283
0.56	sugar (G)	0
9.6	saturated fat (G)	8.1
381	Vitamin A (UG)	0
218	Vitamin D (IU)	2
2.6	Vitamin E (MG)	0.14
109	potassium (MG)	339
0.18	thiamin (MG)	0.1
0.02	niacin (MG)	6.7
0.35	Vitamin B6 (MG)	0.14
146	folate (UG)	19
2	Vitamin B12 (UG)	2.6

0.878 | 0.878 | 4.83 Complete Comparison:
Lamb vs. Egg Yolk

Beef

Similarity: 88%

Beef is high in many of the same nutrients as egg yolk, including protein, saturated fat, iron and Vitamin B6. Also, beef contains more trans fat, potassium and niacin than egg yolk.

For 100 grams of egg yolk and beef:

Egg Yolk (6 large)		Beef (3.5 ounces)
2.7	iron (MG)	2.3
3	pantothenic acid (MG)	0.66
0.35	Vitamin B6 (MG)	0.34
16	protein (G)	25
381	Vitamin A (UG)	3
218	Vitamin D (IU)	2
129	calcium (MG)	35
0.53	riboflavin (MG)	0.18
2	Vitamin B12 (UG)	2.9

However, egg yolk does contain more Vitamin A, Vitamin D, Vitamin E, calcium and thiamin than beef by weight.

Here is a comparison of the rest of nutrients:

322	calories (KCAL)	277
0.56	sugar (G)	0
9.6	saturated fat (G)	7.3
0	trans fat (G)	1.2
381	Vitamin A (UG)	3
218	Vitamin D (IU)	2
2.6	Vitamin E (MG)	0.12
109	potassium (MG)	275
0.18	thiamin (MG)	0.05
0.02	niacin (MG)	4.5
0.35	Vitamin B6 (MG)	0.34
146	folate (UG)	11
2	Vitamin B12 (UG)	2.9

0.877 | 0.877 | 4.7 Complete Comparison:
Beef vs. Egg Yolk

Sausage

Similarity: 88%

Sausage is high in many of the same nutrients as egg yolk, including protein, saturated fat, Vitamin B6 and Vitamin B12. Also, sausage contains more potassium, thiamin and niacin than egg yolk.

For 100 grams of egg yolk and sausage:

Egg Yolk (6 large)		Sausage (1.25 link)
2.7	iron (MG)	1.3
3	pantothenic acid (MG)	0.84
0.35	Vitamin B6 (MG)	0.37
16	protein (G)	18
381	Vitamin A (UG)	10
218	Vitamin D (IU)	41
129	calcium (MG)	13
0.53	riboflavin (MG)	0.26
2	Vitamin B12 (UG)	0.9

However, egg yolk does contain more Vitamin A, Vitamin D, Vitamin E, calcium and iron than sausage by weight.

Here is a comparison of the rest of nutrients:

322	calories (KCAL)	324
0.56	sugar (G)	1.4
9.6	saturated fat (G)	9
0	trans fat (G)	0.1
381	Vitamin A (UG)	10
218	Vitamin D (IU)	41
2.6	Vitamin E (MG)	0.25
109	potassium (MG)	339
0.18	thiamin (MG)	0.35
0.02	niacin (MG)	6.3
0.35	Vitamin B6 (MG)	0.37
146	folate (UG)	4
2	Vitamin B12 (UG)	0.9

0.876 | 0.876 | 4.09 Complete Comparison:
Sausage vs. Egg Yolk

Turkey

Similarity: 85%

Turkey is also high in protein, Vitamin B6 and Vitamin B12. Also, turkey contains more trans fat, potassium and niacin than egg yolk.

For 100 grams of egg yolk and turkey:

Egg Yolk (6 large)		Turkey (3.5 ounces)
2.7	iron (MG)	1.1
3	pantothenic acid (MG)	0.95
0.35	Vitamin B6 (MG)	0.62
16	protein (G)	29
381	Vitamin A (UG)	12
218	Vitamin D (IU)	15
129	calcium (MG)	14
0.53	riboflavin (MG)	0.28
2	Vitamin B12 (UG)	1

However, egg yolk does contain more Vitamin A, Vitamin D, Vitamin E and calcium than turkey by weight.

Here is a comparison of the rest of nutrients:

322	calories (KCAL)	189
0.56	sugar (G)	0
9.6	saturated fat (G)	2.2
0	trans fat (G)	0.1
381	Vitamin A (UG)	12
218	Vitamin D (IU)	15
2.6	Vitamin E (MG)	0.07
109	potassium (MG)	239
0.18	thiamin (MG)	0.05
0.02	niacin (MG)	9.6
0.35	Vitamin B6 (MG)	0.62
146	folate (UG)	9
2	Vitamin B12 (UG)	1

0.847 | 0.847 | 4.38 Complete Comparison:
Turkey vs. Egg Yolk

Chicken

Similarity: 84%

Chicken is also high in protein and Vitamin B6. Also, chicken contains more potassium and niacin than egg yolk.

For 100 grams of egg yolk and chicken:

Egg Yolk (6 large)		Chicken (3.5 ounces)
2.7	iron (MG)	0.93
3	pantothenic acid (MG)	1.3
0.35	Vitamin B6 (MG)	0.54
16	protein (G)	23
381	Vitamin A (UG)	0
218	Vitamin D (IU)	0
129	calcium (MG)	8
0.53	riboflavin (MG)	0.3
2	Vitamin B12 (UG)	0.51

However, egg yolk does contain more Vitamin A, Vitamin D, Vitamin E and calcium than chicken by weight.

Here is a comparison of the rest of nutrients:

322	calories (KCAL)	189
0.56	sugar (G)	0
9.6	saturated fat (G)	3.1
0	trans fat (G)	0.09
381	Vitamin A (UG)	0
218	Vitamin D (IU)	0
2.6	Vitamin E (MG)	0.39
109	potassium (MG)	677
0.18	thiamin (MG)	0.12
0.02	niacin (MG)	7.1
0.35	Vitamin B6 (MG)	0.54
146	folate (UG)	2
2	Vitamin B12 (UG)	0.51

0.84 | 0.84 | 3.86 Complete Comparison:
Chicken vs. Egg Yolk

vegan

Tea Powder

Similarity: 85%

Tea powder is high in many of the same nutrients as egg yolk, including protein, calcium, iron and riboflavin. Also, tea powder contains more dietary fiber, potassium and niacin than egg yolk.

For 100 grams of egg yolk and tea powder:

Egg Yolk (6 large)		Tea Powder (143 servings)
2.7	iron (MG)	2.3
3	pantothenic acid (MG)	4.5
0.35	Vitamin B6 (MG)	0.36
16	protein (G)	20
381	Vitamin A (UG)	0
218	Vitamin D (IU)	0
129	calcium (MG)	118
0.53	riboflavin (MG)	0.99
2	Vitamin B12 (UG)	0

However, egg yolk does contain more Vitamin A, Vitamin D, Vitamin E and thiamin than tea powder by weight.

Here is a comparison of the rest of nutrients:

322	calories (KCAL)	315
0	dietary fiber (G)	8.5
0.56	sugar (G)	5.5
9.6	saturated fat (G)	0
381	Vitamin A (UG)	0
218	Vitamin D (IU)	0
2.6	Vitamin E (MG)	0
109	potassium (MG)	6040
0.18	thiamin (MG)	0
0.02	niacin (MG)	11
0.35	Vitamin B6 (MG)	0.36
146	folate (UG)	103
2	Vitamin B12 (UG)	0

0.851 | 0.851 | 8.01 Complete Comparison:
Tea Powder vs. Egg Yolk

Granola

Similarity: 84%

Granola is high in many of the same nutrients as egg yolk, including protein, calcium, iron and riboflavin. Moreover, granola contains more dietary fiber, Vitamin C, Vitamin E and potassium than egg yolk.

For 100 grams of egg yolk and granola:

Egg Yolk (6 large)		Granola (7/8 cup)
2.7	iron (MG)	4
3	pantothenic acid (MG)	0.75
0.35	Vitamin B6 (MG)	0.37
16	protein (G)	14
381	Vitamin A (UG)	1
218	Vitamin D (IU)	0
129	calcium (MG)	76
0.53	riboflavin (MG)	0.35
2	Vitamin B12 (UG)	0

However, egg yolk does contain more Vitamin A, Vitamin D, pantothenic acid and folate than granola by weight.

Here is a comparison of the rest of nutrients:

322	calories (KCAL)	489
0	dietary fiber (G)	8.9
0.56	sugar (G)	20
9.6	saturated fat (G)	4
0	trans fat (G)	0.02
0	Vitamin C (MG)	1.2
381	Vitamin A (UG)	1
218	Vitamin D (IU)	0
2.6	Vitamin E (MG)	11
109	potassium (MG)	539
0.18	thiamin (MG)	0.55
0.02	niacin (MG)	2.7
0.35	Vitamin B6 (MG)	0.37
146	folate (UG)	84
2	Vitamin B12 (UG)	0

0.836 | 0.836 | 7.62 Complete Comparison:
Granola vs. Egg Yolk

other

Quarter Pounder

Similarity: 88%

Quarter pounder is high in many of the same nutrients as egg yolk, including protein, calcium, iron and Vitamin B12. Moreover, quarter pounder contains more dietary fiber, Vitamin C, potassium and niacin than egg yolk.

For 100 grams of egg yolk and quarter pounder:

Egg Yolk (6 large)		Quarter Pounder (5/8 burger)
2.7	iron (MG)	2.4
3	pantothenic acid (MG)	0
0.35	Vitamin B6 (MG)	0
16	protein (G)	14
381	Vitamin A (UG)	0
218	Vitamin D (IU)	0
129	calcium (MG)	84
0.53	riboflavin (MG)	0.34
2	Vitamin B12 (UG)	1.3

A higher water content, quarter pounder is less nutritionally dense than egg yolk. Egg yolk does contain more Vitamin A, Vitamin D, Vitamin E and riboflavin than quarter pounder by weight.

Here is a comparison of the rest of nutrients:

322	calories (KCAL)	244
0	dietary fiber (G)	1.6
0.56	sugar (G)	5.1
9.6	saturated fat (G)	4
0	Vitamin C (MG)	0.9
381	Vitamin A (UG)	0
218	Vitamin D (IU)	0
2.6	Vitamin E (MG)	0
109	potassium (MG)	227
0.18	thiamin (MG)	0.18
0.02	niacin (MG)	4.5
0.35	Vitamin B6 (MG)	0
146	folate (UG)	56
2	Vitamin B12 (UG)	1.3

0.88 | 0.88 | 3.23 Complete Comparison:
Quarter Pounder vs. Egg Yolk

Protein Powder

Similarity: 83%

Protein powder is high in many of the same nutrients as egg yolk, including protein, calcium, riboflavin and Vitamin B6. Moreover, protein powder contains more dietary fiber, potassium, thiamin and niacin than egg yolk.

For 100 grams of egg yolk and protein powder:

Egg Yolk (6 large)		Protein Powder (3 scoops)
2.7	iron (MG)	1.1
3	pantothenic acid (MG)	0
0.35	Vitamin B6 (MG)	0.61
16	protein (G)	78
381	Vitamin A (UG)	0
218	Vitamin D (IU)	0
129	calcium (MG)	469
0.53	riboflavin (MG)	2
2	Vitamin B12 (UG)	2.5

A higher water content, protein powder is less nutritionally dense than egg yolk. Egg yolk does contain more Vitamin A, Vitamin D, Vitamin E and iron than protein powder by weight.

Here is a comparison of the rest of nutrients:

322	calories (KCAL)	352
0	dietary fiber (G)	3.1
0.56	sugar (G)	0
9.6	saturated fat (G)	0.78
381	Vitamin A (UG)	0
218	Vitamin D (IU)	0
2.6	Vitamin E (MG)	0
109	potassium (MG)	500
0.18	thiamin (MG)	0.61
0.02	niacin (MG)	1.1
0.35	Vitamin B6 (MG)	0.61
146	folate (UG)	33
2	Vitamin B12 (UG)	2.5

0.834 | 0.834 | 3.36 Complete Comparison:
Protein Powder vs. Egg Yolk

Other Nutritional Substitutes

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