Nutrition Comparison Tool
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Raw Egg Yolks
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Poached Eggs
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Note: Nutrient values are divided into 1 servings.
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Raw Egg Yolks 1 large (x1) 3% DV 55 calories
  • Poached Eggs 1 large (x1) 4% DV 72 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Raw Egg Yolks 1 large (x1) 6% DV 4.5g
  • Poached Eggs 1 large (x1) 6% DV 4.7g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Raw Egg Yolks 1 large (x1) 0% DV 0.61g
  • Poached Eggs 1 large (x1) 0% DV 0.36g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Raw Egg Yolks 1 large (x1) 5% DV 2.7g
  • Poached Eggs 1 large (x1) 13% DV 6.3g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Raw Egg Yolks 1 large (x1) 61% DV 184.5mg
  • Poached Eggs 1 large (x1) 62% DV 185mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Raw Egg Yolks 1 large (x1) 8% DV 1.6g
  • Poached Eggs 1 large (x1) 8% DV 1.6g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Raw Egg Yolks 1 large (x1) 0% DV 0g
  • Poached Eggs 1 large (x1) 0% DV 0g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Raw Egg Yolks 1 large (x1) 0% DV 0.1g
  • Poached Eggs 1 large (x1) 0% DV 0.19g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Raw Egg Yolks 1 large (x1) 3% DV 0.46mg
  • Poached Eggs 1 large (x1) 5% DV 0.88mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Raw Egg Yolks 1 large (x1) 2% DV 21.9mg
  • Poached Eggs 1 large (x1) 2% DV 28mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Raw Egg Yolks 1 large (x1) 0% DV 18.5mg
  • Poached Eggs 1 large (x1) 1% DV 69mg
Comparison Table

Table Legend

  1. Raw Egg Yolks
  2. Poached Eggs
155 nutrients
-- = missing data
Macronutrients
Food # 1 2
Weight (g) 17 50
Calories
(%DV)		 55
(3%)		 72
(4%)
Fat (g)
(%DV)		 4.5
(6%)		 4.7
(6%)
Protein (g)
(%DV)		 2.7
(5%)		 6.3
(13%)
Carbohydrate (g)
(%DV)		 0.61
(0%)		 0.36
(0%)
Sugars (g)
(%DV)		 0.1
(0%)		 0.19
(0%)
Fiber (g)
(%DV)		 0
(0%)		 0
(0%)
Cholesterol (mg)
(%DV)		 184.5
(61%)		 185
(62%)
Saturated Fats (g)
(%DV)		 1.6
(8%)		 1.6
(8%)
Net-Carbs (g) 0.61
0.36
Trans Fatty Acids (g) --
0.02
  Minerals
Food # 1 2
Weight (g) 17 50
Calcium (mg)
(%DV)		 21.9
(2%)		 28
(2%)
Iron, Fe (mg)
(%DV)		 0.46
(3%)		 0.88
(5%)
Potassium, K (mg)
(%DV)		 18.5
(0%)		 69
(1%)
Magnesium (mg)
(%DV)		 0.85
(0%)		 6
(1%)
Phosphorus, P (mg)
(%DV)		 66.3
(5%)		 98.5
(8%)
Sodium (mg)
(%DV)		 8.2
(0%)		 148.5
(6%)
Zinc, Zn (mg)
(%DV)		 0.39
(4%)		 0.65
(6%)
Copper, Cu (mg)
(%DV)		 0.01
(1%)		 0.04
(4%)
Manganese (mg)
(%DV)		 0.01
(0%)		 0.01
(1%)
Selenium, Se (mcg)
(%DV)		 9.5
(17%)		 15.3
(28%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 0.55
(0%)
Molybdenum (mcg) --
--
Iodine, I (mcg) --
--
Chlorine (mg) --
--
Chromium (mcg) --
--
  Vitamins
Food # 1 2
Weight (g) 17 50
Vitamin A, RAE (mcg)
(%DV)		 64.8
(7%)		 80
(9%)
Vitamin C (mg)
(%DV)		 0
(0%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 0.03
(2%)		 0.02
(1%)
Riboflavin (B2) (mg)
(%DV)		 0.09
(7%)		 0.19
(15%)
Niacin (B3) (mg)
(%DV)		 0
(0%)		 0.03
(0%)
Vitamin B5 (PA) (mg)
(%DV)		 0.51
(10%)		 0.76
(15%)
Vitamin B6 (mg)
(%DV)		 0.06
(3%)		 0.07
(4%)
Biotin (mcg) --
--
Folate (B9) (mcg)
(%DV)		 24.8
(6%)		 17.5
(4%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 24.8
(6%)		 17.5
(4%)
Folate DFE (mcg)
(%)		 24.8
(6%)		 17.5
(4%)
Choline (mg)
(%DV)		 139.4
(25%)		 117.1
(21%)
Vitamin B12 (mcg)
(%DV)		 0.33
(14%)		 0.36
(15%)
Retinol (mcg) 63.1
79.5
Carotene, beta (mcg)
(%RDA)		 15
(0%)		 0
(0%)
Carotene, alpha (mcg)
(%RDA)		 6.5
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 5.6
(0%)		 4.5
(0%)
Vitamin A, IU (IU) 245.1 269
Lycopene (mcg) 0
0
Lut + Zeaxanthin (mcg) 186
250.5
Vitamin E (mg)
(%DV)		 0.44
(3%)		 0.52
(3%)
Vitamin D (mcg)
(%DV)		 0.92
(5%)		 1
(5%)
Vitamin D2 (mcg) --
--
Vitamin D3 (mcg) 0.92
1
Vitamin D (IU)
(%DV)		 37.1
(5%)		 41
(5%)
Vitamin K (mcg)
(%DV)		 0.12
(0%)		 0.15
(0%)
Vitamin K1 (mcg) 0.02
0.05
Menaquinone-4 (K2) (mcg) --
--
  Other
Food # 1 2
Weight (g) 17 50
Water (g) 8.9
37.9
Ash (g) 0.29
0.73
Alcohol (g) 0
0
Caffeine (mg) 0
0
Theobromine (mg) 0
0
PRAL score 3.08
4.73
  Carbohydrates
Food # 1 2
Weight (g) 17 50
Soluble Fiber (g) --
--
Insoluble Fiber (g) --
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)
Sucrose (g) 0.01
0
Glucose (Dextrose) (g) 0.03
0.19
Fructose (g) 0.01
0
Lactose (g) 0.01
0
Maltose (g) 0.01
0
Galactose (g) 0.01
0
Starch (g) --
--
Carbohydrate, other (g) --
--
Total sugar alcohols (g) --
--
  Fats
Food # 1 2
Weight (g) 17 50
Monounsaturated Fats (g) 1.995
1.822
Polyunsaturated Fats (g) 0.715
0.952
Omega 3s (g)
(%AI)		 0.018
(1%)		 0.024
(2%)
Omega 6s (g)
(%AI)		 0.601
(4%)		 0.775
(5%)
Omega 3 to Omega 6 Ratio 0.03
0.03
Omega 6 to Omega 3 Ratio 34.35
32.27
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0.002
0
Docosapentaenoic Acid (DPA) (g) 0
0.004
Docosahexaenoic Acid (DHA) (g) 0.019
0.029
n-3-Eicosatrienoic Acid (20:3) (g) --
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
--
gamma-Linolenic Acid (GLA) (g) --
--
c-c-n6-Eicosadienoic Acid (g) --
0.009
DHG-linolenic acid (DGLA) (g) --
--
Arachidonic acid (AA) (g) --
--
Saturated Fats  
Butyric (4:0) (g) 0
0.002
Caproic (6:0) (g) 0
0
Caprylic Acid (8:0) (g) 0.002
0.002
Capric Acid (10:0) (g) 0.002
0.003
Lauric Acid (12:0) (g) 0.002
0
Tridecanoic Acid (13:0) (g) --
--
Myristic Acid (14:0) (g) 0.018
0.017
Pentadecanoic Acid (15:0) (g) 0.002
0.004
Palmitic Acid (16:0) (g) 1.166
1.111
Margaric Acid (17:0) (g) 0.009
0.011
Stearic Acid (18:0) (g) 0.411
0.404
Arachidic Acid (20:0) (g) 0.005
0.002
Behenic Acid (22:0) (g) 0.006
0.002
Lignoceric Acid (24:0) (g) 0.002
0
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) 0.004
0.004
Pentadecenoic Acid (15:1) (g) --
0
Palmitoleic Acid (16:1) (g) 0.156
0.1
cis-Palmitoleic Acid (16:1 cis) (g) --
--
Heptadecenoic Acid (17:1) (g) --
0.006
Oleic Acid (18:1) (g) 1.819
1.699
c-Oleic Acid (18:1 cis) (g) --
--
c-Vaccenic acid (g) --
--
Gadoleic Acid (20:1) (g) 0.015
0.014
Docosenoic Acid (22:1) (g) 0.002
0
c-Docosenoic Acid (22:1 c) (g) --
--
c-Tetracosenoic Acid (24:1 c) (g) --
0
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.601
0.775
Conjugated Linoleic Acid (CLAs) (g) --
--
Octadecadienoic Acid (mixed) (g) --
--
Octadecatrienoic (undiff) (g) 0.018
0.024
Octadecatrienoic Acid (mixed) (g) --
--
Parinaric Acid (18:4) (g) 0
0
Eicosatrienoic Acid (20:3) (g) --
0.012
Eicosatetraenoic Acid 20:4 (g) 0.074
0.094
Heneicosapentaenoic Acid 21:5 (g) --
--
22:4 (g) --
0.007
Trans Fats  
t-Polyenoic Fats (g) --
--
t-Monoenoic Fats (g) --
--
t-Palmitoleic Acid (16:1 t) (g) --
--
t-Oleic Acid (18:1 t) (g) --
--
t-Docosenoic Acid (22:1 t) (g) --
--
t-Octadecadienoic Acid (18:2 t) (g) --
--
t-t-Octadecadienoic Acid (g) --
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
0
Stigmasterol (g) --
--
Campesterol (g) --
--
Beta-sitosterol (g) --
--
Amino Acids
Food # 1 2
Weight (g) 17 50
Essential  
Histidine (mg)
(%RDI)		 71
(10%)		 154
(22%)
Isoleucine (mg)
(%RDI)		 147
(11%)		 335
(24%)
Leucine (mg)
(%RDI)		 238
(9%)		 541
(20%)
Lysine (mg)
(%RDI)		 207
(10%)		 455
(22%)
Methionine (mg)
(%RDI)		 64
(9%)		 189
(26%)
Phenylalanine (mg)
(%RDI)		 116
(13%)		 339
(39%)
Threonine (mg)
(%RDI)		 117
(11%)		 277
(26%)
Tryptophan (mg)
(%RDI)		 30
(11%)		 83
(30%)
Valine (mg)
(%RDI)		 161
(9%)		 428
(23%)
Conditional  
Arginine (mg) 187
409
Cystine (mg)
(%RDI)		 45
(16%)		 136
(47%)
Glycine (mg) 83
215
Proline (mg) 110
255
Tyrosine (mg)
(%RDI)		 115
(13%)		 249
(28%)
Non-Essential  
Alanine (mg) 142
366
Aspartic acid (mg) 264
662
Betaine (mg) 0.15
0.15
Glutamic acid (mg) 335
834
Hydroxyproline (mg) --
--
Serine (mg) 225
484
Data Source
Raw Egg Yolks
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Poached Eggs
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.