Egg vs Egg Yolk
Compared on one consistent basis: per 100 g, from USDA data behind each food page.
Egg vs Egg (Yolk): nutrition per 100 g
| Per 100 g | Egg | Egg (Yolk) |
|---|---|---|
| Calories | 148 kcal | 296 kcal |
| Protein | 12.4 g | 15.6 g |
| Carbohydrate | 1 g | 0.6 g |
| Fat | 10 g | 25.1 g |
| Fibre | 0 g | 0 g |
| Allergens | Egg | Egg |
Vitamins and minerals per 100 g
| Nutrient | Egg | Egg (Yolk) |
|---|---|---|
| Calcium, Ca | 48 mg | 119 mg |
| Choline, total | 335 mg | 639.3 mg |
| Folate, DFE | 47 ug | 151 ug |
| Folate, food | 47 ug | 151 ug |
| Folate, total | 71 ug | 151 ug |
| Iron, Fe | 1.67 mg | 4.13 mg |
| Magnesium, Mg | 11.4 mg | 11.2 mg |
| Manganese, Mn | 0 mg | 0.07 mg |
| Niacin | 0 mg | 0.03 mg |
| Pantothenic acid | 1.53 mg | 3.44 mg |
| Phosphorus, P | 184 mg | 443 mg |
| Potassium, K | 132 mg | 102 mg |
| Riboflavin | 0.42 mg | 0.56 mg |
| Selenium, Se | 31.1 ug | 56.4 ug |
| Sodium, Na | 129 mg | 66 mg |
| Thiamin | 0.08 mg | 0.22 mg |
| Vitamin A, IU | 540 iu | 1469 iu |
| Vitamin A, RAE | 180 ug | 422 ug |
| Vitamin B-12 | 1.02 ug | 1.9 ug |
| Vitamin B-6 | 0.06 mg | 0.41 mg |
| Vitamin D (D2 + D3) | 2.46 ug | 5.8 ug |
| Zinc, Zn | 1.24 mg | 2.93 mg |
Egg is the leaner, lower-calorie choice. Egg (Yolk) is higher in protein and fat. That makes Egg more relevant when you want a lighter, lower-calorie option, and Egg (Yolk) when you want protein for fullness or recovery.
Full nutrition facts: Egg ยท Egg (Yolk)
Bottom line
Per 100 g, Egg provides 148 kcal, 12.4 g protein, 1 g carbohydrate, 10 g fat and 0 g fiber; Egg Yolk provides 296 kcal, 15.6 g protein, 0.6 g carbohydrate, 25.1 g fat and 0 g fiber.
Looking beyond the macronutrients, Egg Yolk is the better source of folate, calcium, iron, zinc (see the vitamins and minerals table below).
The yolk is the concentrated part of the egg: double the calories and fat per 100 g, and most of the vitamins A, D, B12, folate, iron and selenium. A whole egg dilutes that with the protein-rich white.
In short: for weight loss or a bigger portion at the same calories, Egg; for protein and muscle, Egg Yolk. If none of those goals applies, pick by taste, price and what the recipe needs.
Want a different pair? Use the food comparison tool to compare any two foods from the same category.
Values are per 100 g from the USDA FoodData Central records behind each food page and are rounded; brands and preparation change the numbers. This comparison is educational, not medical advice.