Egg Yolk vs. Milk

Nutrition comparison of Egg Yolk and Milk


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of egg yolk versus milk (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in egg yolk and milk:

  • Both milk and egg yolk are high in calcium.
  • Egg yolk has 8 times less sugar than milk.
  • Egg yolk has more thiamin, riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, milk contains more niacin.
  • Egg yolk is a great source of iron.
  • Egg yolk is an excellent source of Vitamin A, Vitamin D and protein.
Detailed nutritional comparison of egg yolk and milk is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Egg Yolk (Egg, yolk, raw, fresh) and Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) . Have a correction or suggestions? Shoot us an email.


Image of Egg Yolk src
Image of Milk src

Here's an infographic summarizing the nutritional differences between egg yolk and milk. marks particularly rich nutrients.


Calories and Carbs

calories

Egg yolk is high in calories and milk has 84% less calories than egg yolk - milk has 50 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 milk per calorie. Egg yolk has a macronutrient ratio of 20:5:75 and for milk, 26:38:36 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Egg Yolk Milk
Protein 20% 26%
Carbohydrates 5% 38%
Fat 75% 36%
Alcohol ~ ~

carbohydrates

Both milk and egg yolk are low in carbohydrates - milk has 4.8g of total carbs per 100 grams and egg yolk has 3.6g of carbohydrates.

sugar

Egg yolk has 8 times less sugar than milk - milk has 5.1g 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 381% more protein than milk - milk has 3.3g of protein per 100 grams and egg yolk has 15.9g of protein.

Fat

saturated fat

Egg yolk is high in saturated fat and milk has 87% less saturated fat than egg yolk - milk has 1.3g of saturated fat per 100 grams and egg yolk has 9.6g of saturated fat.

trans fat

Both milk and egg yolk are low in trans fat - milk has 0.09g of trans fat per 100 grams and egg yolk does not contain significant amounts.

cholesterol

Egg yolk is high in cholesterol and milk has 99% less cholesterol than egg yolk - milk has 8mg of cholesterol per 100 grams and egg yolk has 1085mg of cholesterol.

Vitamins

Vitamin C

Milk and egg yolk contain similar amounts of Vitamin C - milk has 0.2mg 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 593% more Vitamin A than milk - milk has 55ug 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 345% more Vitamin D than milk - milk has 49iu of Vitamin D per 100 grams and egg yolk has 218iu of Vitamin D.

Vitamin E

Egg yolk has 85 times more Vitamin E than milk - milk has 0.03mg of Vitamin E per 100 grams and egg yolk has 2.6mg of Vitamin E.

Vitamin K

Milk and egg yolk contain similar amounts of Vitamin K - milk has 0.2ug 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, however, milk contains more niacin.

Egg Yolk Milk
Thiamin 0.176 MG 0.039 MG
Riboflavin 0.528 MG 0.185 MG
Niacin 0.024 MG 0.092 MG
Pantothenic acid 2.99 MG 0.356 MG
Vitamin B6 0.35 MG 0.038 MG
Folate 146 UG 5 UG
Vitamin B12 1.95 UG 0.53 UG

Minerals

calcium

Both milk and egg yolk are high in calcium. Egg yolk has a little more calcium (8%) than milk by weight - milk has 120mg of calcium per 100 grams and egg yolk has 129mg of calcium.

iron

Egg yolk is a great source of iron and it has 135 times more iron than milk - milk has 0.02mg of iron per 100 grams and egg yolk has 2.7mg of iron.

potassium

Milk and egg yolk contain similar amounts of potassium - milk has 140mg 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,

Egg Yolk Milk
beta-carotene 88 UG 4 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 alpha linoleic acid (ALA), DHA and EPA than milk per 100 grams.

Egg Yolk Milk
alpha linoleic acid 0.103 G 0.008 G
DHA 0.114 G ~
EPA 0.011 G ~
Total 0.228 G 0.008 G

omega 6s

Comparing omega-6 fatty acids, egg yolk has more linoleic acid than milk per 100 grams.

Egg Yolk Milk
other omega 6 0.032 G 0.004 G
linoleic acid 3.538 G 0.062 G
Total 3.57 G 0.066 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 Milk .

Note: The specific food items compared are: Egg Yolk (Egg, yolk, raw, fresh) and Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) .

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FAQ

Does milk or egg yolk contain more calories in 100 grams?
Egg yolk is high in calories and milk has 80% less calories than egg yolk - milk has 50 calories in 100g and egg yolk has 322 calories.

Does milk or egg yolk have more carbohydrates?
By weight, both milk and egg yolk are low in carbohydrates - milk has 4.8g of carbs for 100g and egg yolk has 3.6g of carbohydrates.

Does milk or egg yolk contain more calcium?
Both milk and egg yolk are high in calcium. Egg yolk has a little more calcium ( 10%) than milk by weight - milk has 120mg of calcium in 100 grams and egg yolk has 129mg of calcium.