Egg Yolk vs. Heavy Cream
Nutrition comparison of Egg Yolk and Heavy Cream
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg yolk
versus
heavy cream
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg yolk and heavy cream:
- Both heavy cream and egg yolk are high in Vitamin A, calcium, calories and saturated fat.
- Egg yolk has more thiamin, riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Egg yolk is a great source of iron.
- Egg yolk is an excellent source of Vitamin D and protein.
- For omega-3 fatty acids, egg yolk has more dha than heavy cream, however, heavy cream contains more dpa than egg yolk.
USDA sources for nutritional information: Egg Yolk (Egg, yolk, raw, fresh) and Heavy Cream (Cream, fluid, heavy whipping) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both heavy cream and egg yolk are high in calories. Heavy cream has a little more calories (6%) than egg yolk by weight - heavy cream has 340 calories per 100 grams and egg yolk has 322 calories.
For macronutrient ratios, egg yolk is heavier in protein, lighter in fat and similar to heavy cream for carbs. Egg yolk has a macronutrient ratio of 20:5:76 and for heavy cream, 3:3:93 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg Yolk | Heavy Cream | |
|---|---|---|
| Protein | 20% | 3% |
| Carbohydrates | 5% | 3% |
| Fat | 76% | 93% |
| Alcohol | ~ | ~ |
carbohydrates
Both heavy cream and egg yolk are low in carbohydrates - heavy cream has 2.8g of total carbs per 100 grams and egg yolk has 3.6g of carbohydrates.
sugar
Heavy cream and egg yolk contain similar amounts of sugar - heavy cream has 2.9g 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 458% more protein than heavy cream - heavy cream has 2.8g of protein per 100 grams and egg yolk has 15.9g of protein.
Fat
saturated fat
Both heavy cream and egg yolk are high in saturated fat. Heavy cream has 141% more saturated fat than egg yolk - heavy cream has 23g of saturated fat per 100 grams and egg yolk has 9.6g of saturated fat.
trans fat
Egg yolk has less trans fat than heavy cream - heavy cream has 1.2g of trans fat per 100 grams and egg yolk does not contain significant amounts.
cholesterol
Egg yolk is high in cholesterol and heavy cream has 90% less cholesterol than egg yolk - heavy cream has 113mg of cholesterol per 100 grams and egg yolk has 1085mg of cholesterol.
Vitamins
Vitamin C
Heavy cream and egg yolk contain similar amounts of Vitamin C - heavy cream has 0.6mg of Vitamin C per 100 grams and egg yolk does not contain significant amounts.
Vitamin A
Both heavy cream and egg yolk are high in Vitamin A. Heavy cream has a little more Vitamin A (8%) than egg yolk by weight - heavy cream has 411ug 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 246% more Vitamin D than heavy cream - heavy cream has 63iu of Vitamin D per 100 grams and egg yolk has 218iu of Vitamin D.
Vitamin E
Egg yolk has 180% more Vitamin E than heavy cream - heavy cream has 0.92mg of Vitamin E per 100 grams and egg yolk has 2.6mg of Vitamin E.
Vitamin K
Heavy cream and egg yolk contain similar amounts of Vitamin K - heavy cream has 3.2ug 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.
| Egg Yolk | Heavy Cream | |
|---|---|---|
| Thiamin | 0.176 MG | 0.02 MG |
| Riboflavin | 0.528 MG | 0.188 MG |
| Niacin | 0.024 MG | 0.064 MG |
| Pantothenic acid | 2.99 MG | 0.495 MG |
| Vitamin B6 | 0.35 MG | 0.035 MG |
| Folate | 146 UG | 4 UG |
| Vitamin B12 | 1.95 UG | 0.16 UG |
Minerals
calcium
Both heavy cream and egg yolk are high in calcium. Egg yolk has 95% more calcium than heavy cream - heavy cream has 66mg of calcium per 100 grams and egg yolk has 129mg of calcium.
iron
Egg yolk is a great source of iron and it has 26 times more iron than heavy cream - heavy cream has 0.1mg of iron per 100 grams and egg yolk has 2.7mg of iron.
potassium
Heavy cream and egg yolk contain similar amounts of potassium - heavy cream has 95mg 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 heavy cream contain significant amounts of beta-carotene.
| Egg Yolk | Heavy Cream | |
|---|---|---|
| beta-carotene | 88 UG | 72 UG |
| alpha-carotene | 38 UG | ~ |
| lutein + zeaxanthin | 1094 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg yolk has more dha than heavy cream per 100 grams, however, heavy cream contains more dpa than egg yolk per 100 grams. Both egg yolk and heavy cream contain significant amounts of alpha linoleic acid (ALA) and EPA.
| Egg Yolk | Heavy Cream | |
|---|---|---|
| alpha linoleic acid | 0.103 G | 0.128 G |
| DHA | 0.114 G | ~ |
| EPA | 0.011 G | 0.009 G |
| DPA | ~ | 0.02 G |
| Total | 0.228 G | 0.157 G |
omega 6s
Comparing omega-6 fatty acids, egg yolk has more linoleic acid than heavy cream per 100 grams.
| Egg Yolk | Heavy Cream | |
|---|---|---|
| other omega 6 | ~ | 0.039 G |
| linoleic acid | 3.538 G | 1.294 G |
| Total | 3.538 G | 1.333 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.
Note: The specific food items compared are: Egg Yolk (Egg, yolk, raw, fresh) and Heavy Cream (Cream, fluid, heavy whipping) .
Egg Yolk g
()
|
Daily Values (%) |
Heavy Cream 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 heavy cream or egg yolk contain more calories in 100 grams?Both heavy cream and egg yolk are high in calories. Heavy cream has a little more calories ( 10%) than egg yolk by weight - heavy cream has 340 calories in 100g and egg yolk has 322 calories.
Does heavy cream or egg yolk contain more calcium?
Both heavy cream and egg yolk are high in calcium. Egg yolk has 100% more calcium than heavy cream - heavy cream has 66mg of calcium in 100 grams and egg yolk has 129mg of calcium.