Egg Yolk vs. Olive Oil
Nutrition comparison of Egg Yolk and Olive Oil
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg yolk
versus
olive oil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg yolk and olive oil:
- Both olive oil and egg yolk are high in 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 A, Vitamin D, calcium and protein.
- Olive oil is an excellent source of Vitamin E.
USDA sources for nutritional information: Egg Yolk (Egg, yolk, raw, fresh) and Olive Oil (Oil, olive, salad or cooking) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both olive oil and egg yolk are high in calories. Olive oil has 175% more calories than egg yolk - olive oil has 884 calories per 100 grams and egg yolk has 322 calories.
For macronutrient ratios, egg yolk is heavier in protein, heavier in carbs and much lighter in fat compared to olive oil per calorie. Egg yolk has a macronutrient ratio of 20:5:76 and for olive oil, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg Yolk | Olive Oil | |
|---|---|---|
| Protein | 20% | ~ |
| Carbohydrates | 5% | ~ |
| Fat | 76% | 100% |
| Alcohol | ~ | ~ |
carbohydrates
Both egg yolk and olive oil are low in carbohydrates - egg yolk has 3.6g of total carbs per 100 grams and olive oil does not contain significant amounts.
sugar
Egg yolk and olive oil contain similar amounts of sugar - egg yolk has 0.56g of sugar per 100 grams and olive oil does not contain significant amounts.
Protein
protein
Egg yolk is an excellent source of protein and it has more protein than olive oil - egg yolk has 15.9g of protein per 100 grams and olive oil does not contain significant amounts.
Fat
saturated fat
Both olive oil and egg yolk are high in saturated fat. Olive oil has 45% more saturated fat than egg yolk - olive oil has 13.8g of saturated fat per 100 grams and egg yolk has 9.6g of saturated fat.
cholesterol
Egg yolk is high in cholesterol and olive oil has less cholesterol than egg yolk - egg yolk has 1085mg of cholesterol per 100 grams and olive oil does not contain significant amounts.
Vitamins
Vitamin A
Egg yolk is an excellent source of Vitamin A and it has more Vitamin A than olive oil - egg yolk has 381ug of Vitamin A per 100 grams and olive oil does not contain significant amounts.
Vitamin D
Egg yolk is an excellent source of Vitamin D and it has more Vitamin D than olive oil - egg yolk has 218iu of Vitamin D per 100 grams and olive oil does not contain significant amounts.
Vitamin E
Olive oil is an excellent source of Vitamin E and it has 456% more Vitamin E than egg yolk - olive oil has 14.4mg of Vitamin E per 100 grams and egg yolk has 2.6mg of Vitamin E.
Vitamin K
Olive oil has 85 times more Vitamin K than egg yolk - olive oil has 60.2ug 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 | Olive Oil | |
|---|---|---|
| Thiamin | 0.176 MG | ~ |
| Riboflavin | 0.528 MG | ~ |
| Niacin | 0.024 MG | ~ |
| Pantothenic acid | 2.99 MG | ~ |
| Vitamin B6 | 0.35 MG | ~ |
| Folate | 146 UG | ~ |
| Vitamin B12 | 1.95 UG | ~ |
Minerals
calcium
Egg yolk is an excellent source of calcium and it has 128 times more calcium than olive oil - olive oil has 1mg of calcium per 100 grams and egg yolk has 129mg of calcium.
iron
Egg yolk is a great source of iron and it has 388% more iron than olive oil - olive oil has 0.56mg of iron per 100 grams and egg yolk has 2.7mg of iron.
potassium
Egg yolk has 108 times more potassium than olive oil - olive oil has 1mg of potassium per 100 grams and egg yolk has 109mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, olive oil has more alpha linoleic acid (ALA) than egg yolk per 100 grams, however, egg yolk contains more dha and epa than olive oil per 100 grams.
| Egg Yolk | Olive Oil | |
|---|---|---|
| alpha linoleic acid | 0.103 G | 0.761 G |
| DHA | 0.114 G | ~ |
| EPA | 0.011 G | ~ |
| Total | 0.228 G | 0.761 G |
omega 6s
Comparing omega-6 fatty acids, olive oil has more linoleic acid than egg yolk per 100 grams.
| Egg Yolk | Olive Oil | |
|---|---|---|
| other omega 6 | 0.032 G | 0.414 G |
| linoleic acid | 3.538 G | 9.762 G |
| Total | 3.57 G | 10.176 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 (%) |
Olive Oil 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 olive oil or egg yolk contain more calories in 100 grams?Both olive oil and egg yolk are high in calories. Olive oil has 180% more calories than egg yolk - olive oil has 884 calories in 100g and egg yolk has 322 calories.
Does olive oil or egg yolk contain more calcium?
Egg yolk is a rich source of calcium and it has 128 times more calcium than olive oil - olive oil has 1mg of calcium in 100 grams and egg yolk has 129mg of calcium.