Egg Yolk vs. Orange
Nutrition comparison of Egg Yolk and Orange
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg yolk
versus
orange
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg yolk and orange:
- Both orange and egg yolk are high in calcium.
- Egg yolk has 15.3 times less sugar than orange.
- Egg yolk has 69% less carbohydrates than orange.
- Egg yolk has more riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, orange contains more niacin.
- Egg yolk is a great source of iron.
- Egg yolk is an excellent source of Vitamin A, Vitamin D and protein.
- Orange is a great source of dietary fiber.
- Orange is an excellent source of Vitamin C.
USDA sources for nutritional information: Egg Yolk (Egg, yolk, raw, fresh) and Orange (Oranges, raw, Florida) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Egg yolk is high in calories and orange has 86% less calories than egg yolk - orange has 46 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 orange per calorie. Egg yolk has a macronutrient ratio of 20:5:75 and for orange, 6:91:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg Yolk | Orange | |
|---|---|---|
| Protein | 20% | 6% |
| Carbohydrates | 5% | 91% |
| Fat | 75% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Egg yolk has 69% less carbohydrates than orange - orange has 11.5g of total carbs per 100 grams and egg yolk has 3.6g of carbohydrates.
dietary fiber
Orange is a great source of dietary fiber and it has more dietary fiber than egg yolk - orange has 2.4g of dietary fiber per 100 grams and egg yolk does not contain significant amounts.
sugar
Egg yolk has 15.3 times less sugar than orange - orange has 9.1g 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 21 times more protein than orange - orange has 0.7g of protein per 100 grams and egg yolk has 15.9g of protein.
Fat
saturated fat
Egg yolk is high in saturated fat and orange has 100% less saturated fat than egg yolk - orange 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 orange has less cholesterol than egg yolk - egg yolk has 1085mg of cholesterol per 100 grams and orange does not contain significant amounts.
Vitamins
Vitamin C
Orange is an excellent source of Vitamin C and it has more Vitamin C than egg yolk - orange has 45mg 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 33 times more Vitamin A than orange - orange has 11ug 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 orange - egg yolk has 218iu of Vitamin D per 100 grams and orange does not contain significant amounts.
Vitamin E
Egg yolk has 13 times more Vitamin E than orange - orange has 0.18mg of Vitamin E per 100 grams and egg yolk has 2.6mg of Vitamin E.
Vitamin K
Egg yolk and orange contain similar amounts of Vitamin K - egg yolk has 0.7ug of Vitamin K per 100 grams and orange does not contain significant amounts.
The B Vitamins
Egg yolk has more riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, orange contains more niacin. Both egg yolk and orange contain significant amounts of thiamin.
| Egg Yolk | Orange | |
|---|---|---|
| Thiamin | 0.176 MG | 0.1 MG |
| Riboflavin | 0.528 MG | 0.04 MG |
| Niacin | 0.024 MG | 0.4 MG |
| Pantothenic acid | 2.99 MG | 0.25 MG |
| Vitamin B6 | 0.35 MG | 0.051 MG |
| Folate | 146 UG | 17 UG |
| Vitamin B12 | 1.95 UG | ~ |
Minerals
calcium
Both orange and egg yolk are high in calcium. Egg yolk has 200% more calcium than orange - orange has 43mg of calcium per 100 grams and egg yolk has 129mg of calcium.
iron
Egg yolk is a great source of iron and it has 29 times more iron than orange - orange has 0.09mg of iron per 100 grams and egg yolk has 2.7mg of iron.
potassium
Orange has 55% more potassium than egg yolk - orange has 169mg 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 orange contain significant amounts of beta-carotene.
| Egg Yolk | Orange | |
|---|---|---|
| beta-carotene | 88 UG | 71 UG |
| alpha-carotene | 38 UG | 11 UG |
| lutein + zeaxanthin | 1094 UG | 129 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 orange per 100 grams.
| Egg Yolk | Orange | |
|---|---|---|
| alpha linoleic acid | 0.103 G | 0.011 G |
| DHA | 0.114 G | ~ |
| EPA | 0.011 G | ~ |
| Total | 0.228 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, egg yolk has more linoleic acid than orange per 100 grams.
| Egg Yolk | Orange | |
|---|---|---|
| other omega 6 | 0.438 G | ~ |
| linoleic acid | 3.538 G | 0.031 G |
| Total | 3.976 G | 0.031 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 (%) |
Orange 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 orange or egg yolk contain more calories in 100 grams?Egg yolk is high in calories and orange has 90% less calories than egg yolk - orange has 46 calories in 100g and egg yolk has 322 calories.
Does orange or egg yolk have more carbohydrates?
By weight, egg yolk has 70% fewer carbohydrates than orange - orange has 11.5g of carbs for 100g and egg yolk has 3.6g of carbohydrates.
Does orange or egg yolk contain more calcium?
Both orange and egg yolk are high in calcium. Egg yolk has 200% more calcium than orange - orange has 43mg of calcium in 100 grams and egg yolk has 129mg of calcium.