Egg Yolk vs. Oyster
Nutrition comparison of Egg Yolk and Oyster
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg yolk
versus
oyster
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg yolk and oyster:
- Both egg yolk and oyster are high in calcium and iron.
- Egg yolk has more riboflavin, pantothenic acid, Vitamin B6 and folate, however, oyster contains more niacin and Vitamin B12.
- Egg yolk is an excellent source of Vitamin A, Vitamin D and protein.
USDA sources for nutritional information: Egg Yolk (Egg, yolk, raw, fresh) and Oyster (Mollusks, oyster, eastern, farmed, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Egg yolk is high in calories and oyster has 82% less calories than egg yolk - egg yolk has 322 calories per 100 grams and oyster has 59 calories.
For macronutrient ratios, egg yolk is lighter in protein, much lighter in carbs and much heavier in fat compared to oyster per calorie. Egg yolk has a macronutrient ratio of 20:5:75 and for oyster, 36:39:25 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg Yolk | Oyster | |
|---|---|---|
| Protein | 20% | 36% |
| Carbohydrates | 5% | 39% |
| Fat | 75% | 25% |
| Alcohol | ~ | ~ |
carbohydrates
Egg yolk and oyster contain similar amounts of carbs - egg yolk has 3.6g of total carbs per 100 grams and oyster has 5.5g of carbohydrates.
sugar
Egg yolk and oyster contain similar amounts of sugar - egg yolk has 0.56g of sugar per 100 grams and oyster does not contain significant amounts.
Protein
protein
Egg yolk is an excellent source of protein and it has 204% more protein than oyster - egg yolk has 15.9g of protein per 100 grams and oyster has 5.2g of protein.
Fat
saturated fat
Egg yolk is high in saturated fat and oyster has 95% less saturated fat than egg yolk - egg yolk has 9.6g of saturated fat per 100 grams and oyster has 0.44g of saturated fat.
cholesterol
Egg yolk is high in cholesterol and oyster has 98% less cholesterol than egg yolk - egg yolk has 1085mg of cholesterol per 100 grams and oyster has 25mg of cholesterol.
Vitamins
Vitamin C
Oyster has more Vitamin C than egg yolk - oyster has 4.7mg 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 46 times more Vitamin A than oyster - egg yolk has 381ug of Vitamin A per 100 grams and oyster has 8ug of Vitamin A.
Vitamin D
Egg yolk is an excellent source of Vitamin D and it has more Vitamin D than oyster - egg yolk has 218iu of Vitamin D per 100 grams and oyster does not contain significant amounts.
Vitamin E
Egg yolk has more Vitamin E than oyster - egg yolk has 2.6mg of Vitamin E per 100 grams and oyster does not contain significant amounts.
Vitamin K
Egg yolk and oyster contain similar amounts of Vitamin K - egg yolk has 0.7ug of Vitamin K per 100 grams and oyster does not contain significant amounts.
The B Vitamins
Egg yolk has more riboflavin, pantothenic acid, Vitamin B6 and folate, however, oyster contains more niacin and Vitamin B12. Both egg yolk and oyster contain significant amounts of thiamin.
| Egg Yolk | Oyster | |
|---|---|---|
| Thiamin | 0.176 MG | 0.105 MG |
| Riboflavin | 0.528 MG | 0.065 MG |
| Niacin | 0.024 MG | 1.267 MG |
| Pantothenic acid | 2.99 MG | 0.157 MG |
| Vitamin B6 | 0.35 MG | 0.06 MG |
| Folate | 146 UG | 18 UG |
| Vitamin B12 | 1.95 UG | 16.2 UG |
Minerals
calcium
Both egg yolk and oyster are high in calcium. Egg yolk has 193% more calcium than oyster - egg yolk has 129mg of calcium per 100 grams and oyster has 44mg of calcium.
iron
Both egg yolk and oyster are high in iron. Oyster has 112% more iron than egg yolk - egg yolk has 2.7mg of iron per 100 grams and oyster has 5.8mg of iron.
potassium
Egg yolk and oyster contain similar amounts of potassium - egg yolk has 109mg of potassium per 100 grams and oyster has 124mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg yolk has more alpha linoleic acid (ALA) than oyster per 100 grams, however, oyster contains more epa than egg yolk per 100 grams. Both egg yolk and oyster contain significant amounts of DHA.
| Egg Yolk | Oyster | |
|---|---|---|
| alpha linoleic acid | 0.103 G | 0.044 G |
| DHA | 0.114 G | 0.203 G |
| EPA | 0.011 G | 0.188 G |
| Total | 0.228 G | 0.435 G |
omega 6s
Comparing omega-6 fatty acids, egg yolk has more linoleic acid than oyster per 100 grams.
| Egg Yolk | Oyster | |
|---|---|---|
| other omega 6 | 0.438 G | 0.033 G |
| linoleic acid | 3.538 G | 0.028 G |
| Total | 3.976 G | 0.061 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 (%) |
Oyster 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 egg yolk or oyster contain more calories in 100 grams?Egg yolk is high in calories and oyster has 80% less calories than egg yolk - egg yolk has 322 calories in 100g and oyster has 59 calories.
Is egg yolk or oyster better for protein?
Egg yolk is a fantastic source of protein and it has 200% more protein than oyster - egg yolk has 15.9g of protein per 100 grams and oyster has 5.2g of protein.
Does egg yolk or oyster have more carbohydrates?
By weight, egg yolk and oyster contain similar amounts of carbs - egg yolk has 3.6g of carbs for 100g and oyster has 5.5g of carbohydrates.
Does egg yolk or oyster contain more calcium?
Both egg yolk and oyster are high in calcium. Egg yolk has 190% more calcium than oyster - egg yolk has 129mg of calcium in 100 grams and oyster has 44mg of calcium.
Does egg yolk or oyster contain more iron?
Both egg yolk and oyster are high in iron. Oyster has 110% more iron than egg yolk - egg yolk has 2.7mg of iron in 100 grams and oyster has 5.8mg of iron.