Egg Yolk vs. Skim Milk
Nutrition comparison of Egg Yolk and Skim Milk
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg yolk
versus
skim milk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg yolk and skim milk:
- Both skim milk and egg yolk are high in calcium.
- Egg yolk has 8 times less sugar than skim milk.
- Egg yolk has more thiamin, riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, skim milk contains more niacin.
- Egg yolk is a great source of iron.
- 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 Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Egg yolk is high in calories and skim milk has 89% less calories than egg yolk - skim milk has 34 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 skim milk per calorie. Egg yolk has a macronutrient ratio of 20:5:76 and for skim milk, 40:58:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg Yolk | Skim Milk | |
|---|---|---|
| Protein | 20% | 40% |
| Carbohydrates | 5% | 58% |
| Fat | 76% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Both skim milk and egg yolk are low in carbohydrates - skim milk has 5g of total carbs per 100 grams and egg yolk has 3.6g of carbohydrates.
sugar
Egg yolk has 8 times less sugar than skim milk - skim milk has 5.1g 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 371% more protein than skim milk - skim milk has 3.4g of protein per 100 grams and egg yolk has 15.9g of protein.
Fat
saturated fat
Egg yolk is high in saturated fat and skim milk has 99% less saturated fat than egg yolk - skim milk has 0.06g of saturated fat per 100 grams and egg yolk has 9.6g of saturated fat.
cholesterol
Egg yolk is high in cholesterol and skim milk has 100% less cholesterol than egg yolk - skim milk has 2mg of cholesterol per 100 grams and egg yolk has 1085mg of cholesterol.
Vitamins
Vitamin A
Egg yolk is an excellent source of Vitamin A and it has 525% more Vitamin A than skim milk - skim milk has 61ug 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 364% more Vitamin D than skim milk - skim milk has 47iu of Vitamin D per 100 grams and egg yolk has 218iu of Vitamin D.
Vitamin E
Egg yolk has 257 times more Vitamin E than skim milk - skim milk has 0.01mg of Vitamin E per 100 grams and egg yolk has 2.6mg of Vitamin E.
Vitamin K
Egg yolk and skim milk contain similar amounts of Vitamin K - egg yolk has 0.7ug of Vitamin K per 100 grams and skim milk does not contain significant amounts.
The B Vitamins
Egg yolk has more thiamin, riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, skim milk contains more niacin.
| Egg Yolk | Skim Milk | |
|---|---|---|
| Thiamin | 0.176 MG | 0.045 MG |
| Riboflavin | 0.528 MG | 0.182 MG |
| Niacin | 0.024 MG | 0.094 MG |
| Pantothenic acid | 2.99 MG | 0.357 MG |
| Vitamin B6 | 0.35 MG | 0.037 MG |
| Folate | 146 UG | 5 UG |
| Vitamin B12 | 1.95 UG | 0.5 UG |
Minerals
calcium
Both skim milk and egg yolk are high in calcium. Skim milk is very similar to skim milk for calcium - skim milk has 122mg of calcium per 100 grams and egg yolk has 129mg of calcium.
iron
Egg yolk is a great source of iron and it has 90 times more iron than skim milk - skim milk has 0.03mg of iron per 100 grams and egg yolk has 2.7mg of iron.
potassium
Skim milk has 43% more potassium than egg yolk - skim milk has 156mg 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 alpha linoleic acid (ALA), DHA and EPA than skim milk per 100 grams.
| Egg Yolk | Skim Milk | |
|---|---|---|
| alpha linoleic acid | 0.103 G | 0.001 G |
| DHA | 0.114 G | ~ |
| EPA | 0.011 G | ~ |
| Total | 0.228 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, egg yolk has more linoleic acid than skim milk per 100 grams.
| Egg Yolk | Skim Milk | |
|---|---|---|
| other omega 6 | 0.438 G | ~ |
| linoleic acid | 3.538 G | 0.002 G |
| Total | 3.976 G | 0.002 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 (%) |
Skim Milk 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 skim milk or egg yolk contain more calories in 100 grams?Egg yolk is high in calories and skim milk has 90% less calories than egg yolk - skim milk has 34 calories in 100g and egg yolk has 322 calories.
Is skim milk or egg yolk better for protein?
Egg yolk is a fantastic source of protein and it has 370% more protein than skim milk - skim milk has 3.4g of protein per 100 grams and egg yolk has 15.9g of protein.
Does skim milk or egg yolk have more carbohydrates?
By weight, both skim milk and egg yolk are low in carbohydrates - skim milk has 5g of carbs for 100g and egg yolk has 3.6g of carbohydrates.
Does skim milk or egg yolk contain more calcium?
Both skim milk and egg yolk are high in calcium. Skim milk is very similar to skim milk for calcium - skim milk has 122mg of calcium in 100 grams and egg yolk has 129mg of calcium.