Egg Yolk vs. Romaine Lettuce
Nutrition comparison of Egg Yolk and Romaine Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg yolk
versus
romaine lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg yolk and romaine lettuce:
- Both romaine lettuce and egg yolk are high in Vitamin A.
- Egg yolk has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and Vitamin B12, however, romaine lettuce contains more niacin.
- Egg yolk is a great source of iron.
- Egg yolk is an excellent source of Vitamin D, calcium and protein.
- For omega-3 fatty acids, egg yolk has more dha and epa than romaine lettuce.
- Romaine lettuce has more beta-carotene and lutein + zeaxanthin than egg yolk, however, egg yolk contains more alpha-carotene than romaine lettuce.
- Romaine lettuce is a great source of Vitamin K, dietary fiber and potassium.
USDA sources for nutritional information: Egg Yolk (Egg, yolk, raw, fresh) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Egg yolk is high in calories and romaine lettuce has 95% less calories than egg yolk - romaine lettuce has 17 calories per 100 grams and egg yolk has 322 calories.
For macronutrient ratios, egg yolk is lighter in protein, much lighter in carbs and much heavier in fat compared to romaine lettuce per calorie. Egg yolk has a macronutrient ratio of 20:5:75 and for romaine lettuce, 26:65:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg Yolk | Romaine Lettuce | |
|---|---|---|
| Protein | 20% | 26% |
| Carbohydrates | 5% | 65% |
| Fat | 75% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Both romaine lettuce and egg yolk are low in carbohydrates - romaine lettuce has 3.3g of total carbs per 100 grams and egg yolk has 3.6g of carbohydrates.
dietary fiber
Romaine lettuce is a great source of dietary fiber and it has more dietary fiber than egg yolk - romaine lettuce has 2.1g of dietary fiber per 100 grams and egg yolk does not contain significant amounts.
sugar
Romaine lettuce and egg yolk contain similar amounts of sugar - romaine lettuce has 1.2g 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 11 times more protein than romaine lettuce - romaine lettuce 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 romaine lettuce has 100% less saturated fat than egg yolk - romaine lettuce has 0.04g of saturated fat per 100 grams and egg yolk has 9.6g of saturated fat.
cholesterol
Egg yolk is high in cholesterol and romaine lettuce has less cholesterol than egg yolk - egg yolk has 1085mg of cholesterol per 100 grams and romaine lettuce does not contain significant amounts.
Vitamins
Vitamin C
Romaine lettuce has more Vitamin C than egg yolk - romaine lettuce has 4mg of Vitamin C per 100 grams and egg yolk does not contain significant amounts.
Vitamin A
Both romaine lettuce and egg yolk are high in Vitamin A. Romaine lettuce has 14% more Vitamin A than egg yolk - romaine lettuce has 436ug 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 romaine lettuce - egg yolk has 218iu of Vitamin D per 100 grams and romaine lettuce does not contain significant amounts.
Vitamin E
Egg yolk has 18 times more Vitamin E than romaine lettuce - romaine lettuce has 0.13mg of Vitamin E per 100 grams and egg yolk has 2.6mg of Vitamin E.
Vitamin K
Romaine lettuce is a great source of Vitamin K and it has 145 times more Vitamin K than egg yolk - romaine lettuce has 102.5ug 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 and Vitamin B12, however, romaine lettuce contains more niacin. Both egg yolk and romaine lettuce contain significant amounts of folate.
| Egg Yolk | Romaine Lettuce | |
|---|---|---|
| Thiamin | 0.176 MG | 0.072 MG |
| Riboflavin | 0.528 MG | 0.067 MG |
| Niacin | 0.024 MG | 0.313 MG |
| Pantothenic acid | 2.99 MG | 0.142 MG |
| Vitamin B6 | 0.35 MG | 0.074 MG |
| Folate | 146 UG | 136 UG |
| Vitamin B12 | 1.95 UG | ~ |
Minerals
calcium
Egg yolk is an excellent source of calcium and it has 291% more calcium than romaine lettuce - romaine lettuce has 33mg of calcium per 100 grams and egg yolk has 129mg of calcium.
iron
Egg yolk is a great source of iron and it has 181% more iron than romaine lettuce - romaine lettuce has 0.97mg of iron per 100 grams and egg yolk has 2.7mg of iron.
potassium
Romaine lettuce is a great source of potassium and it has 127% more potassium than egg yolk - romaine lettuce has 247mg 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, romaine lettuce has more beta-carotene and lutein + zeaxanthin than egg yolk per 100 grams, however, egg yolk contains more alpha-carotene than romaine lettuce per 100 grams.
| Egg Yolk | Romaine Lettuce | |
|---|---|---|
| beta-carotene | 88 UG | 5226 UG |
| alpha-carotene | 38 UG | ~ |
| lutein + zeaxanthin | 1094 UG | 2312 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg yolk has more DHA and EPA than romaine lettuce per 100 grams. Both egg yolk and romaine lettuce contain significant amounts of alpha linoleic acid (ALA).
| Egg Yolk | Romaine Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.103 G | 0.113 G |
| DHA | 0.114 G | ~ |
| EPA | 0.011 G | ~ |
| Total | 0.228 G | 0.113 G |
omega 6s
Comparing omega-6 fatty acids, egg yolk has more linoleic acid than romaine lettuce per 100 grams.
| Egg Yolk | Romaine Lettuce | |
|---|---|---|
| other omega 6 | 0.438 G | ~ |
| linoleic acid | 3.538 G | 0.047 G |
| Total | 3.976 G | 0.047 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 Romaine Lettuce (Lettuce, cos or romaine, raw) .
Egg Yolk g
()
|
Daily Values (%) |
Romaine Lettuce 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 % |
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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 romaine lettuce or egg yolk contain more calories in 100 grams?Egg yolk is high in calories and romaine lettuce has 100% less calories than egg yolk - romaine lettuce has 17 calories in 100g and egg yolk has 322 calories.
Does romaine lettuce or egg yolk have more carbohydrates?
By weight, both romaine lettuce and egg yolk are low in carbohydrates - romaine lettuce has 3.3g of carbs for 100g and egg yolk has 3.6g of carbohydrates.
Does romaine lettuce or egg yolk contain more calcium?
Egg yolk is a rich source of calcium and it has 290% more calcium than romaine lettuce - romaine lettuce has 33mg of calcium in 100 grams and egg yolk has 129mg of calcium.