Egg Yolk vs. Walnut
Nutrition comparison of Egg Yolk and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg yolk
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg yolk and walnut:
- Both walnut and egg yolk are high in calcium, calories, iron, protein and saturated fat.
- Egg yolk has 74% less carbohydrates than walnut.
- Egg yolk has more riboflavin, pantothenic acid and Vitamin B12, however, walnut contains more niacin.
- Egg yolk is an excellent source of Vitamin A and Vitamin D.
- Walnut is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Egg Yolk (Egg, yolk, raw, fresh) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both walnut and egg yolk are high in calories. Walnut has 103% more calories than egg yolk - walnut has 654 calories per 100 grams and egg yolk has 322 calories.
For macronutrient ratios, egg yolk is heavier in protein, lighter in fat and similar to walnut for carbs. Egg yolk has a macronutrient ratio of 20:5:75 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg Yolk | Walnut | |
|---|---|---|
| Protein | 20% | 9% |
| Carbohydrates | 5% | 8% |
| Fat | 75% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Egg yolk has 74% less carbohydrates than walnut - walnut has 13.7g of total carbs per 100 grams and egg yolk has 3.6g of carbohydrates.
dietary fiber
Walnut is an excellent source of dietary fiber and it has more dietary fiber than egg yolk - walnut has 6.7g of dietary fiber per 100 grams and egg yolk does not contain significant amounts.
sugar
Walnut and egg yolk contain similar amounts of sugar - walnut has 2.6g of sugar per 100 grams and egg yolk has 0.56g of sugar.
Protein
protein
Both walnut and egg yolk are high in protein. Walnut is very similar to walnut for protein - walnut has 15.2g of protein per 100 grams and egg yolk has 15.9g of protein.
Fat
saturated fat
Both walnut and egg yolk are high in saturated fat. Egg yolk has 56% more saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and egg yolk has 9.6g of saturated fat.
cholesterol
Egg yolk is high in cholesterol and walnut has less cholesterol than egg yolk - egg yolk has 1085mg of cholesterol per 100 grams and walnut does not contain significant amounts.
Vitamins
Vitamin C
Walnut has more Vitamin C than egg yolk - walnut has 1.3mg 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 380 times more Vitamin A than walnut - walnut has 1ug 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 walnut - egg yolk has 218iu of Vitamin D per 100 grams and walnut does not contain significant amounts.
Vitamin E
Egg yolk has 269% more Vitamin E than walnut - walnut has 0.7mg of Vitamin E per 100 grams and egg yolk has 2.6mg of Vitamin E.
Vitamin K
Walnut and egg yolk contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and egg yolk has 0.7ug of Vitamin K.
The B Vitamins
Egg yolk has more riboflavin, pantothenic acid and Vitamin B12, however, walnut contains more niacin. Both egg yolk and walnut contain significant amounts of thiamin, Vitamin B6 and folate.
| Egg Yolk | Walnut | |
|---|---|---|
| Thiamin | 0.176 MG | 0.341 MG |
| Riboflavin | 0.528 MG | 0.15 MG |
| Niacin | 0.024 MG | 1.125 MG |
| Pantothenic acid | 2.99 MG | 0.57 MG |
| Vitamin B6 | 0.35 MG | 0.537 MG |
| Folate | 146 UG | 98 UG |
| Vitamin B12 | 1.95 UG | ~ |
Minerals
calcium
Both walnut and egg yolk are high in calcium. Egg yolk has 32% more calcium than walnut - walnut has 98mg of calcium per 100 grams and egg yolk has 129mg of calcium.
iron
Both walnut and egg yolk are high in iron. Walnut has a little more iron (7%) than egg yolk by weight - walnut has 2.9mg of iron per 100 grams and egg yolk has 2.7mg of iron.
potassium
Walnut is an excellent source of potassium and it has 305% more potassium than egg yolk - walnut has 441mg 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 | Walnut | |
|---|---|---|
| beta-carotene | 88 UG | 12 UG |
| alpha-carotene | 38 UG | ~ |
| lutein + zeaxanthin | 1094 UG | 9 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than egg yolk per 100 grams, however, egg yolk contains more dha and epa than walnut per 100 grams.
| Egg Yolk | Walnut | |
|---|---|---|
| alpha linoleic acid | 0.103 G | 9.08 G |
| DHA | 0.114 G | ~ |
| EPA | 0.011 G | ~ |
| Total | 0.228 G | 9.08 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than egg yolk per 100 grams.
| Egg Yolk | Walnut | |
|---|---|---|
| other omega 6 | 0.032 G | 0.063 G |
| linoleic acid | 3.538 G | 38.093 G |
| Total | 3.57 G | 38.156 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 (%) |
Walnut 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 walnut or egg yolk contain more calories in 100 grams?Both walnut and egg yolk are high in calories. Walnut has 100% more calories than egg yolk - walnut has 654 calories in 100g and egg yolk has 322 calories.
Does walnut or egg yolk contain more calcium?
Both walnut and egg yolk are high in calcium. Egg yolk has 30% more calcium than walnut - walnut has 98mg of calcium in 100 grams and egg yolk has 129mg of calcium.
Does walnut or egg yolk contain more iron?
Both walnut and egg yolk are high in iron. Walnut has a little more iron ( 10%) than egg yolk by weight - walnut has 2.9mg of iron in 100 grams and egg yolk has 2.7mg of iron.
Does walnut or egg yolk contain more potassium?
Walnut is a rich source of potassium and it has 310% more potassium than egg yolk - walnut has 441mg of potassium in 100 grams and egg yolk has 109mg of potassium.