Egg Yolk vs. Raspberries
Nutrition comparison of Egg Yolk and Raspberries
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg yolk
versus
raspberries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg yolk and raspberries:
- Egg yolk has 70% less carbohydrates than raspberry.
- Egg yolk has more thiamin, riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, raspberry 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.
- For omega-3 fatty acids, egg yolk has more dha and epa than raspberry.
- Raspberry is an excellent source of Vitamin C and dietary fiber.
USDA sources for nutritional information: Egg Yolk (Egg, yolk, raw, fresh) and Raspberries (Raspberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Egg yolk is high in calories and raspberry has 84% less calories than egg yolk - raspberry has 52 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 raspberries per calorie. Egg yolk has a macronutrient ratio of 20:5:76 and for raspberries, 8:82:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg Yolk | Raspberries | |
|---|---|---|
| Protein | 20% | 8% |
| Carbohydrates | 5% | 82% |
| Fat | 76% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Egg yolk has 70% less carbohydrates than raspberry - raspberry has 11.9g of total carbs per 100 grams and egg yolk has 3.6g of carbohydrates.
dietary fiber
Raspberry is an excellent source of dietary fiber and it has more dietary fiber than egg yolk - raspberry has 6.5g of dietary fiber per 100 grams and egg yolk does not contain significant amounts.
sugar
Raspberries and egg yolk contain similar amounts of sugar - raspberry has 4.4g 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 12 times more protein than raspberry - raspberry has 1.2g of protein per 100 grams and egg yolk has 15.9g of protein.
Fat
saturated fat
Egg yolk is high in saturated fat and raspberry has 100% less saturated fat than egg yolk - raspberry 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 raspberry has less cholesterol than egg yolk - egg yolk has 1085mg of cholesterol per 100 grams and raspberry does not contain significant amounts.
Vitamins
Vitamin C
Raspberry is an excellent source of Vitamin C and it has more Vitamin C than egg yolk - raspberry has 26.2mg 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 raspberry - raspberry 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 more Vitamin D than raspberry - egg yolk has 218iu of Vitamin D per 100 grams and raspberry does not contain significant amounts.
Vitamin E
Egg yolk has 197% more Vitamin E than raspberry - raspberry has 0.87mg of Vitamin E per 100 grams and egg yolk has 2.6mg of Vitamin E.
Vitamin K
Raspberries and egg yolk contain similar amounts of Vitamin K - raspberry has 7.8ug 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, however, raspberry contains more niacin.
| Egg Yolk | Raspberries | |
|---|---|---|
| Thiamin | 0.176 MG | 0.032 MG |
| Riboflavin | 0.528 MG | 0.038 MG |
| Niacin | 0.024 MG | 0.598 MG |
| Pantothenic acid | 2.99 MG | 0.329 MG |
| Vitamin B6 | 0.35 MG | 0.055 MG |
| Folate | 146 UG | 21 UG |
| Vitamin B12 | 1.95 UG | ~ |
Minerals
calcium
Egg yolk is an excellent source of calcium and it has 416% more calcium than raspberry - raspberry has 25mg of calcium per 100 grams and egg yolk has 129mg of calcium.
iron
Egg yolk is a great source of iron and it has 296% more iron than raspberry - raspberry has 0.69mg of iron per 100 grams and egg yolk has 2.7mg of iron.
potassium
Raspberry has 39% more potassium than egg yolk - raspberry has 151mg 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 | Raspberries | |
|---|---|---|
| beta-carotene | 88 UG | 12 UG |
| alpha-carotene | 38 UG | 16 UG |
| lutein + zeaxanthin | 1094 UG | 136 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg yolk has more DHA and EPA than raspberry per 100 grams. Both egg yolk and raspberries contain significant amounts of alpha linoleic acid (ALA).
| Egg Yolk | Raspberries | |
|---|---|---|
| alpha linoleic acid | 0.103 G | 0.126 G |
| DHA | 0.114 G | ~ |
| EPA | 0.011 G | ~ |
| Total | 0.228 G | 0.126 G |
omega 6s
Comparing omega-6 fatty acids, egg yolk has more linoleic acid than raspberry per 100 grams.
| Egg Yolk | Raspberries | |
|---|---|---|
| other omega 6 | 0.438 G | ~ |
| linoleic acid | 3.538 G | 0.249 G |
| Total | 3.976 G | 0.249 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 Raspberries (Raspberries, raw) .
Egg Yolk g
()
|
Daily Values (%) |
Raspberries 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 raspberries or egg yolk contain more calories in 100 grams?Egg yolk is high in calories and raspberry has 80% less calories than egg yolk - raspberry has 52 calories in 100g and egg yolk has 322 calories.
Does raspberries or egg yolk have more carbohydrates?
By weight, egg yolk has 70% fewer carbohydrates than raspberry - raspberry has 11.9g of carbs for 100g and egg yolk has 3.6g of carbohydrates.
Does raspberries or egg yolk contain more calcium?
Egg yolk is a rich source of calcium and it has 420% more calcium than raspberry - raspberry has 25mg of calcium in 100 grams and egg yolk has 129mg of calcium.