Egg Yolk vs. Kiwi
Nutrition comparison of Egg Yolk and Kiwi
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg yolk
versus
kiwi
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg yolk and kiwi:
- Egg yolk has 15 times less sugar than kiwi.
- Egg yolk has 3 times less carbohydrates than kiwi.
- Egg yolk has more thiamin, riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, kiwi contains more niacin.
- Egg yolk is a great source of iron.
- Egg yolk is an excellent source of Vitamin A, Vitamin D, calcium and protein.
- Kiwi is a great source of dietary fiber.
- Kiwi is an excellent source of Vitamin C and potassium.
USDA sources for nutritional information: Egg Yolk (Egg, yolk, raw, fresh) and Kiwi (Kiwifruit, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Egg yolk is high in calories and kiwi has 81% less calories than egg yolk - kiwi has 61 calories per 100 grams and egg yolk has 322 calories.
For macronutrient ratios, egg yolk is heavier in protein, much lighter in carbs and much heavier in fat compared to kiwi per calorie. Egg yolk has a macronutrient ratio of 20:5:75 and for kiwi, 7:87:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg Yolk | Kiwi | |
|---|---|---|
| Protein | 20% | 7% |
| Carbohydrates | 5% | 87% |
| Fat | 75% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Egg yolk has 3 times less carbohydrates than kiwi - kiwi has 14.7g of total carbs per 100 grams and egg yolk has 3.6g of carbohydrates.
dietary fiber
Kiwi is a great source of dietary fiber and it has more dietary fiber than egg yolk - kiwi has 3g of dietary fiber per 100 grams and egg yolk does not contain significant amounts.
sugar
Egg yolk has 15 times less sugar than kiwi - kiwi has 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 12 times more protein than kiwi - kiwi has 1.1g of protein per 100 grams and egg yolk has 15.9g of protein.
Fat
saturated fat
Egg yolk is high in saturated fat and kiwi has 100% less saturated fat than egg yolk - kiwi has 0.03g of saturated fat per 100 grams and egg yolk has 9.6g of saturated fat.
cholesterol
Egg yolk is high in cholesterol and kiwi has less cholesterol than egg yolk - egg yolk has 1085mg of cholesterol per 100 grams and kiwi does not contain significant amounts.
Vitamins
Vitamin C
Kiwi is an excellent source of Vitamin C and it has more Vitamin C than egg yolk - kiwi has 92.7mg 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 94 times more Vitamin A than kiwi - kiwi has 4ug 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 kiwi - egg yolk has 218iu of Vitamin D per 100 grams and kiwi does not contain significant amounts.
Vitamin E
Kiwi and egg yolk contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and egg yolk has 2.6mg of Vitamin E.
Vitamin K
Kiwi has 56 times more Vitamin K than egg yolk - kiwi has 40.3ug 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, kiwi contains more niacin.
| Egg Yolk | Kiwi | |
|---|---|---|
| Thiamin | 0.176 MG | 0.027 MG |
| Riboflavin | 0.528 MG | 0.025 MG |
| Niacin | 0.024 MG | 0.341 MG |
| Pantothenic acid | 2.99 MG | 0.183 MG |
| Vitamin B6 | 0.35 MG | 0.063 MG |
| Folate | 146 UG | 25 UG |
| Vitamin B12 | 1.95 UG | ~ |
Minerals
calcium
Egg yolk is an excellent source of calcium and it has 279% more calcium than kiwi - kiwi has 34mg of calcium per 100 grams and egg yolk has 129mg of calcium.
iron
Egg yolk is a great source of iron and it has 781% more iron than kiwi - kiwi has 0.31mg of iron per 100 grams and egg yolk has 2.7mg of iron.
potassium
Kiwi is an excellent source of potassium and it has 186% more potassium than egg yolk - kiwi has 312mg 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 kiwi contain significant amounts of beta-carotene.
| Egg Yolk | Kiwi | |
|---|---|---|
| beta-carotene | 88 UG | 52 UG |
| alpha-carotene | 38 UG | ~ |
| lutein + zeaxanthin | 1094 UG | 122 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 kiwi per 100 grams.
| Egg Yolk | Kiwi | |
|---|---|---|
| alpha linoleic acid | 0.103 G | 0.042 G |
| DHA | 0.114 G | ~ |
| EPA | 0.011 G | ~ |
| Total | 0.228 G | 0.042 G |
omega 6s
Comparing omega-6 fatty acids, egg yolk has more linoleic acid than kiwi per 100 grams.
| Egg Yolk | Kiwi | |
|---|---|---|
| other omega 6 | 0.438 G | ~ |
| linoleic acid | 3.538 G | 0.246 G |
| Total | 3.976 G | 0.246 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Egg Yolk or Kiwi .
Egg Yolk g
()
|
Daily Values (%) |
Kiwi 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 kiwi or egg yolk contain more calories in 100 grams?Egg yolk is high in calories and kiwi has 80% less calories than egg yolk - kiwi has 61 calories in 100g and egg yolk has 322 calories.
Does kiwi or egg yolk have more carbohydrates?
By weight, egg yolk has 3 times fewer carbohydrates than kiwi - kiwi has 14.7g of carbs for 100g and egg yolk has 3.6g of carbohydrates.
Does kiwi or egg yolk contain more calcium?
Egg yolk is a rich source of calcium and it has 280% more calcium than kiwi - kiwi has 34mg of calcium in 100 grams and egg yolk has 129mg of calcium.
Does kiwi or egg yolk contain more potassium?
Kiwi is a rich source of potassium and it has 190% more potassium than egg yolk - kiwi has 312mg of potassium in 100 grams and egg yolk has 109mg of potassium.