Egg Yolk vs. Broccoli
Nutrition comparison of Egg Yolk and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg yolk
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg yolk and broccoli:
- Both broccoli and egg yolk are high in calcium.
- Broccoli is a great source of Vitamin K and dietary fiber.
- Broccoli is an excellent source of Vitamin C and potassium.
- Egg yolk has more thiamin, riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, broccoli contains more niacin.
- Egg yolk is a great source of iron.
- Egg yolk is an excellent source of Vitamin A, Vitamin D and protein.
USDA sources for nutritional information: Egg Yolk (Egg, yolk, raw, fresh) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Egg yolk is high in calories and broccoli has 89% less calories than egg yolk - broccoli has 34 calories per 100 grams and egg yolk has 322 calories.
For macronutrient ratios, egg yolk is lighter in protein, much lighter in carbs and much heavier in fat compared to broccoli per calorie. Egg yolk has a macronutrient ratio of 20:5:76 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg Yolk | Broccoli | |
|---|---|---|
| Protein | 20% | 28% |
| Carbohydrates | 5% | 65% |
| Fat | 76% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli and egg yolk contain similar amounts of carbs - broccoli has 6.6g of total carbs per 100 grams and egg yolk has 3.6g of carbohydrates.
dietary fiber
Broccoli is a great source of dietary fiber and it has more dietary fiber than egg yolk - broccoli has 2.6g of dietary fiber per 100 grams and egg yolk does not contain significant amounts.
sugar
Broccoli and egg yolk contain similar amounts of sugar - broccoli has 1.7g 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 462% more protein than broccoli - broccoli has 2.8g of protein per 100 grams and egg yolk has 15.9g of protein.
Fat
saturated fat
Egg yolk is high in saturated fat and broccoli has 99% less saturated fat than egg yolk - broccoli has 0.11g of saturated fat per 100 grams and egg yolk has 9.6g of saturated fat.
cholesterol
Egg yolk is high in cholesterol and broccoli has less cholesterol than egg yolk - egg yolk has 1085mg of cholesterol per 100 grams and broccoli does not contain significant amounts.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has more Vitamin C than egg yolk - broccoli has 89.2mg of Vitamin C per 100 grams and egg yolk does not contain significant amounts.
Vitamin A
Egg yolk is an excellent source of Vitamin A and it has 11 times more Vitamin A than broccoli - broccoli has 31ug 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 broccoli - egg yolk has 218iu of Vitamin D per 100 grams and broccoli does not contain significant amounts.
Vitamin E
Egg yolk has 231% more Vitamin E than broccoli - broccoli has 0.78mg of Vitamin E per 100 grams and egg yolk has 2.6mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 144 times more Vitamin K than egg yolk - broccoli has 101.6ug 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, Vitamin B6, folate and Vitamin B12, however, broccoli contains more niacin.
| Egg Yolk | Broccoli | |
|---|---|---|
| Thiamin | 0.176 MG | 0.071 MG |
| Riboflavin | 0.528 MG | 0.117 MG |
| Niacin | 0.024 MG | 0.639 MG |
| Pantothenic acid | 2.99 MG | 0.573 MG |
| Vitamin B6 | 0.35 MG | 0.175 MG |
| Folate | 146 UG | 63 UG |
| Vitamin B12 | 1.95 UG | ~ |
Minerals
calcium
Both broccoli and egg yolk are high in calcium. Egg yolk has 174% more calcium than broccoli - broccoli has 47mg of calcium per 100 grams and egg yolk has 129mg of calcium.
iron
Egg yolk is a great source of iron and it has 274% more iron than broccoli - broccoli has 0.73mg of iron per 100 grams and egg yolk has 2.7mg of iron.
potassium
Broccoli is an excellent source of potassium and it has 190% more potassium than egg yolk - broccoli has 316mg 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, both egg yolk and broccoli contain significant amounts of alpha-carotene and lutein + zeaxanthin.
| Egg Yolk | Broccoli | |
|---|---|---|
| beta-carotene | 88 UG | 361 UG |
| alpha-carotene | 38 UG | 25 UG |
| lutein + zeaxanthin | 1094 UG | 1403 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 broccoli per 100 grams.
| Egg Yolk | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.103 G | 0.0215 G |
| DHA | 0.114 G | ~ |
| EPA | 0.011 G | ~ |
| Total | 0.228 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, egg yolk has more linoleic acid than broccoli per 100 grams.
| Egg Yolk | Broccoli | |
|---|---|---|
| other omega 6 | 0.032 G | 0.006 G |
| linoleic acid | 3.538 G | 0.049 G |
| Total | 3.57 G | 0.055 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.
Egg Yolk g
()
|
Daily Values (%) |
Broccoli 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 % |
|
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 % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 broccoli or egg yolk contain more calories in 100 grams?Egg yolk is high in calories and broccoli has 90% less calories than egg yolk - broccoli has 34 calories in 100g and egg yolk has 322 calories.
Does broccoli or egg yolk have more carbohydrates?
By weight, broccoli and egg yolk contain similar amounts of carbs - broccoli has 6.6g of carbs for 100g and egg yolk has 3.6g of carbohydrates.
Does broccoli or egg yolk contain more calcium?
Both broccoli and egg yolk are high in calcium. Egg yolk has 170% more calcium than broccoli - broccoli has 47mg of calcium in 100 grams and egg yolk has 129mg of calcium.
Does broccoli or egg yolk contain more potassium?
Broccoli is a rich source of potassium and it has 190% more potassium than egg yolk - broccoli has 316mg of potassium in 100 grams and egg yolk has 109mg of potassium.