Egg Yolk vs. Pork
Nutrition comparison of Egg Yolk and Cooked Pork
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg yolk
versus
cooked
pork
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg yolk and pork:
- Both pork and egg yolk are high in calories, protein and saturated fat.
- Egg yolk is a great source of iron.
- Egg yolk is an excellent source of Vitamin A, Vitamin D and calcium.
- For omega-3 fatty acids, egg yolk has more dha and epa than pork.
- Pork has more thiamin and niacin, however, egg yolk contains more riboflavin, pantothenic acid, folate and Vitamin B12.
- Pork is an excellent source of potassium.
USDA sources for nutritional information: Egg Yolk (Egg, yolk, raw, fresh) and Pork (Pork, fresh, ground, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pork and egg yolk are high in calories. Egg yolk has a little more calories (8%) than pork by weight - pork has 297 calories per 100 grams and egg yolk has 322 calories.
For macronutrient ratios, egg yolk is lighter in protein, heavier in carbs and heavier in fat compared to pork per calorie. Egg yolk has a macronutrient ratio of 20:5:75 and for pork, 36:0:65 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg Yolk | Pork | |
|---|---|---|
| Protein | 20% | 36% |
| Carbohydrates | 5% | ~ |
| Fat | 75% | 65% |
| Alcohol | ~ | ~ |
carbohydrates
Both egg yolk and pork are low in carbohydrates - egg yolk has 3.6g of total carbs per 100 grams and pork does not contain significant amounts.
sugar
Egg yolk and pork contain similar amounts of sugar - egg yolk has 0.56g of sugar per 100 grams and pork does not contain significant amounts.
Protein
protein
Both pork and egg yolk are high in protein. Pork has 62% more protein than egg yolk - pork has 25.7g of protein per 100 grams and egg yolk has 15.9g of protein.
Fat
saturated fat
Both pork and egg yolk are high in saturated fat. Egg yolk has 24% more saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and egg yolk has 9.6g of saturated fat.
cholesterol
Egg yolk is high in cholesterol and pork has 91% less cholesterol than egg yolk - pork has 94mg of cholesterol per 100 grams and egg yolk has 1085mg of cholesterol.
Vitamins
Vitamin C
Pork has more Vitamin C than egg yolk - pork has 0.7mg 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 189 times more Vitamin A than pork - pork has 2ug 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 938% more Vitamin D than pork - pork has 21iu of Vitamin D per 100 grams and egg yolk has 218iu of Vitamin D.
Vitamin E
Egg yolk has 11 times more Vitamin E than pork - pork has 0.21mg of Vitamin E per 100 grams and egg yolk has 2.6mg of Vitamin E.
Vitamin K
Egg yolk and pork contain similar amounts of Vitamin K - egg yolk has 0.7ug of Vitamin K per 100 grams and pork does not contain significant amounts.
The B Vitamins
Pork has more thiamin and niacin, however, egg yolk contains more riboflavin, pantothenic acid, folate and Vitamin B12. Both egg yolk and pork contain significant amounts of Vitamin B6.
| Egg Yolk | Pork | |
|---|---|---|
| Thiamin | 0.176 MG | 0.706 MG |
| Riboflavin | 0.528 MG | 0.22 MG |
| Niacin | 0.024 MG | 4.206 MG |
| Pantothenic acid | 2.99 MG | 0.52 MG |
| Vitamin B6 | 0.35 MG | 0.391 MG |
| Folate | 146 UG | 6 UG |
| Vitamin B12 | 1.95 UG | 0.54 UG |
Minerals
calcium
Egg yolk is an excellent source of calcium and it has 486% more calcium than pork - pork has 22mg of calcium per 100 grams and egg yolk has 129mg of calcium.
iron
Egg yolk is a great source of iron and it has 112% more iron than pork - pork has 1.3mg of iron per 100 grams and egg yolk has 2.7mg of iron.
potassium
Pork is an excellent source of potassium and it has 232% more potassium than egg yolk - pork has 362mg of potassium per 100 grams and egg yolk has 109mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg yolk has more DHA and EPA than pork per 100 grams. Both egg yolk and pork contain significant amounts of alpha linoleic acid (ALA).
| Egg Yolk | Pork | |
|---|---|---|
| alpha linoleic acid | 0.103 G | 0.07 G |
| DHA | 0.114 G | ~ |
| EPA | 0.011 G | ~ |
| Total | 0.228 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, egg yolk has more linoleic acid than pork per 100 grams.
| Egg Yolk | Pork | |
|---|---|---|
| other omega 6 | 0.438 G | 0.08 G |
| linoleic acid | 3.538 G | 1.64 G |
| Total | 3.976 G | 1.72 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 (%) |
Cooked Pork 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 pork or egg yolk contain more calories in 100 grams?Both pork and egg yolk are high in calories. Egg yolk has a little more calories ( 10%) than pork by weight - pork has 297 calories in 100g and egg yolk has 322 calories.
Is pork or egg yolk better for protein?
Both pork and egg yolk are high in protein. Pork has 60% more protein than egg yolk - pork has 25.7g of protein per 100 grams and egg yolk has 15.9g of protein.
Does pork or egg yolk contain more calcium?
Egg yolk is a rich source of calcium and it has 490% more calcium than pork - pork has 22mg of calcium in 100 grams and egg yolk has 129mg of calcium.
Does pork or egg yolk contain more potassium?
Pork is a rich source of potassium and it has 230% more potassium than egg yolk - pork has 362mg of potassium in 100 grams and egg yolk has 109mg of potassium.