USDA-derived comparison
Eggs vs Egg Yolk
Egg Yolk leads for Vitamin B12, Selenium and Folate per 100g, while Eggs holds its own elsewhere.
Who each is for: Choose egg Yolk for vitamin B12 and selenium.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Eggs
Typical serving: 2 eggs (100g)
18/100
No clear per-100g leads, which is a result in itself.
Full Eggs pageEgg Yolk
Typical serving: 2 yolks (34g)
34/100
Side by side, per 100g
The stronger number is highlighted, honestly: higher wins for aim-for nutrients, lower wins for stay-under ones like saturated fat and sodium.
| Nutrient | Eggs | Egg Yolk |
|---|---|---|
| Calories | 143 kcal | 322 kcal |
| Protein | 13 g | 16 g |
| Carbs | 1 g | 4 g |
| Fat | 10 g | 27 g |
| Fiber | 0 g | 0 g |
| Sat fat | 3 g | 10 g |
| Sodium | 142 mg | 48 mg |
| Potassium | 138 mg | 109 mg |
| Calcium | 56 mg | 129 mg |
| Iron | 1.8 mg | 2.7 mg |
| Magnesium | 12 mg | 5 mg |
| Zinc | 1.3 mg | 2.3 mg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin D | 2 µg | 5.4 µg |
| Vitamin B12 | 0.9 µg | 2 µg |
| Folate | 47 µg | 146 µg |
Servings differ: 2 eggs of eggs is about 100g, 2 yolks of egg yolk about 34g. Scale accordingly before deciding anything on the 100g basis alone.
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