Egg Yolk vs. Orange Juice
Nutrition comparison of Egg Yolk and Orange Juice
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 juice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg yolk and orange juice:
- Egg yolk has 14 times less sugar than orange juice.
- Egg yolk has 65% less carbohydrates than orange juice.
- Egg yolk has more riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, orange juice 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.
- Orange juice is an excellent source of Vitamin C.
USDA sources for nutritional information: Egg Yolk (Egg, yolk, raw, fresh) and Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Egg yolk is high in calories and orange juice has 86% less calories than egg yolk - orange juice has 45 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 juice per calorie. Egg yolk has a macronutrient ratio of 20:5:76 and for orange juice, 6:90:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg Yolk | Orange Juice | |
|---|---|---|
| Protein | 20% | 6% |
| Carbohydrates | 5% | 90% |
| Fat | 76% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Egg yolk has 65% less carbohydrates than orange juice - orange juice has 10.4g of total carbs per 100 grams and egg yolk has 3.6g of carbohydrates.
dietary fiber
Orange juice has more dietary fiber than egg yolk - orange juice has 0.2g of dietary fiber per 100 grams and egg yolk does not contain significant amounts.
sugar
Egg yolk has 14 times less sugar than orange juice - orange juice has 8.4g 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 juice - orange juice 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 juice has 100% less saturated fat than egg yolk - orange juice has 0.02g of saturated fat per 100 grams and egg yolk has 9.6g of saturated fat.
cholesterol
Egg yolk is high in cholesterol and orange juice has less cholesterol than egg yolk - egg yolk has 1085mg of cholesterol per 100 grams and orange juice does not contain significant amounts.
Vitamins
Vitamin C
Orange juice is an excellent source of Vitamin C and it has more Vitamin C than egg yolk - orange juice has 50mg 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 37 times more Vitamin A than orange juice - orange juice has 10ug 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 juice - egg yolk has 218iu of Vitamin D per 100 grams and orange juice does not contain significant amounts.
Vitamin E
Egg yolk has 63 times more Vitamin E than orange juice - orange juice has 0.04mg of Vitamin E per 100 grams and egg yolk has 2.6mg of Vitamin E.
Vitamin K
Orange juice and egg yolk contain similar amounts of Vitamin K - orange juice has 0.1ug of Vitamin K per 100 grams and egg yolk has 0.7ug of Vitamin K.
The B Vitamins
Egg yolk has more riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, orange juice contains more niacin. Both egg yolk and orange juice contain significant amounts of thiamin.
| Egg Yolk | Orange Juice | |
|---|---|---|
| Thiamin | 0.176 MG | 0.09 MG |
| Riboflavin | 0.528 MG | 0.03 MG |
| Niacin | 0.024 MG | 0.4 MG |
| Pantothenic acid | 2.99 MG | 0.19 MG |
| Vitamin B6 | 0.35 MG | 0.04 MG |
| Folate | 146 UG | 30 UG |
| Vitamin B12 | 1.95 UG | ~ |
Minerals
calcium
Egg yolk is an excellent source of calcium and it has 10 times more calcium than orange juice - orange juice has 11mg of calcium per 100 grams and egg yolk has 129mg of calcium.
iron
Egg yolk is a great source of iron and it has 12 times more iron than orange juice - orange juice has 0.2mg of iron per 100 grams and egg yolk has 2.7mg of iron.
potassium
Orange juice has 83% more potassium than egg yolk - orange juice has 200mg 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 | Orange Juice | |
|---|---|---|
| beta-carotene | 88 UG | 33 UG |
| alpha-carotene | 38 UG | 6 UG |
| lutein + zeaxanthin | 1094 UG | 115 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 juice per 100 grams.
| Egg Yolk | Orange Juice | |
|---|---|---|
| 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 juice per 100 grams.
| Egg Yolk | Orange Juice | |
|---|---|---|
| other omega 6 | 0.438 G | ~ |
| linoleic acid | 3.538 G | 0.029 G |
| Total | 3.976 G | 0.029 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 Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) .
Egg Yolk g
()
|
Daily Values (%) |
Orange Juice 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 juice or egg yolk contain more calories in 100 grams?Egg yolk is high in calories and orange juice has 90% less calories than egg yolk - orange juice has 45 calories in 100g and egg yolk has 322 calories.
Does orange juice or egg yolk have more carbohydrates?
By weight, egg yolk has 70% fewer carbohydrates than orange juice - orange juice has 10.4g of carbs for 100g and egg yolk has 3.6g of carbohydrates.
Does orange juice or egg yolk contain more calcium?
Egg yolk is a rich source of calcium and it has 10 times more calcium than orange juice - orange juice has 11mg of calcium in 100 grams and egg yolk has 129mg of calcium.