Egg Yolk vs. Grapes
Nutrition comparison of Egg Yolk and Grapes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg yolk
versus
grapes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg yolk and grapes:
- Egg yolk has 4 times less carbohydrates than grape.
- Egg yolk has more thiamin, riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, grape contains more niacin.
- Egg yolk has signficantly less sugar than grape.
- Egg yolk is a great source of iron.
- Egg yolk is an excellent source of Vitamin A, Vitamin D, calcium and protein.
USDA sources for nutritional information: Egg Yolk (Egg, yolk, raw, fresh) and Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Egg yolk is high in calories and grape has 79% less calories than egg yolk - egg yolk has 322 calories per 100 grams and grape has 69 calories.
For macronutrient ratios, egg yolk is heavier in protein, much lighter in carbs and much heavier in fat compared to grapes per calorie. Egg yolk has a macronutrient ratio of 20:5:76 and for grapes, 4:95:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg Yolk | Grapes | |
|---|---|---|
| Protein | 20% | 4% |
| Carbohydrates | 5% | 95% |
| Fat | 76% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Egg yolk has 4 times less carbohydrates than grape - egg yolk has 3.6g of total carbs per 100 grams and grape has 18.1g of carbohydrates.
dietary fiber
Grape has more dietary fiber than egg yolk - grape has 0.9g of dietary fiber per 100 grams and egg yolk does not contain significant amounts.
sugar
Egg yolk has signficantly less sugar than grape - egg yolk has 0.56g of sugar per 100 grams and grape has 15.5g of sugar.
Protein
protein
Egg yolk is an excellent source of protein and it has 21 times more protein than grape - egg yolk has 15.9g of protein per 100 grams and grape has 0.72g of protein.
Fat
saturated fat
Egg yolk is high in saturated fat and grape has 99% less saturated fat than egg yolk - egg yolk has 9.6g of saturated fat per 100 grams and grape has 0.05g of saturated fat.
cholesterol
Egg yolk is high in cholesterol and grape has less cholesterol than egg yolk - egg yolk has 1085mg of cholesterol per 100 grams and grape does not contain significant amounts.
Vitamins
Vitamin C
Grape has more Vitamin C than egg yolk - grape has 3.2mg 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 126 times more Vitamin A than grape - egg yolk has 381ug of Vitamin A per 100 grams and grape has 3ug of Vitamin A.
Vitamin D
Egg yolk is an excellent source of Vitamin D and it has more Vitamin D than grape - egg yolk has 218iu of Vitamin D per 100 grams and grape does not contain significant amounts.
Vitamin E
Egg yolk has 12 times more Vitamin E than grape - egg yolk has 2.6mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.
Vitamin K
Egg yolk and grapes contain similar amounts of Vitamin K - egg yolk has 0.7ug of Vitamin K per 100 grams and grape has 14.6ug of Vitamin K.
The B Vitamins
Egg yolk has more thiamin, riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, grape contains more niacin.
| Egg Yolk | Grapes | |
|---|---|---|
| Thiamin | 0.176 MG | 0.069 MG |
| Riboflavin | 0.528 MG | 0.07 MG |
| Niacin | 0.024 MG | 0.188 MG |
| Pantothenic acid | 2.99 MG | 0.05 MG |
| Vitamin B6 | 0.35 MG | 0.086 MG |
| Folate | 146 UG | 2 UG |
| Vitamin B12 | 1.95 UG | ~ |
Minerals
calcium
Egg yolk is an excellent source of calcium and it has 11 times more calcium than grape - egg yolk has 129mg of calcium per 100 grams and grape has 10mg of calcium.
iron
Egg yolk is a great source of iron and it has 658% more iron than grape - egg yolk has 2.7mg of iron per 100 grams and grape has 0.36mg of iron.
potassium
Grape has 75% more potassium than egg yolk - egg yolk has 109mg of potassium per 100 grams and grape has 191mg 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 | Grapes | |
|---|---|---|
| beta-carotene | 88 UG | 39 UG |
| alpha-carotene | 38 UG | 1 UG |
| lutein + zeaxanthin | 1094 UG | 72 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg yolk has more alpha linoleic acid (ALA), DHA and EPA than grape per 100 grams.
| Egg Yolk | Grapes | |
|---|---|---|
| alpha linoleic acid | 0.103 G | 0.011 G |
| DHA | 0.114 G | ~ |
| EPA | 0.011 G | ~ |
| Total | 0.228 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, egg yolk has more linoleic acid than grape per 100 grams.
| Egg Yolk | Grapes | |
|---|---|---|
| other omega 6 | 0.438 G | ~ |
| linoleic acid | 3.538 G | 0.037 G |
| Total | 3.976 G | 0.037 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 (%) |
Grapes 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 egg yolk or grapes contain more calories in 100 grams?Egg yolk is high in calories and grape has 80% less calories than egg yolk - egg yolk has 322 calories in 100g and grape has 69 calories.
Does egg yolk or grapes have more carbohydrates?
By weight, egg yolk has 4 times fewer carbohydrates than grape - egg yolk has 3.6g of carbs for 100g and grape has 18.1g of carbohydrates.
Does egg yolk or grapes contain more calcium?
Egg yolk is a rich source of calcium and it has 11 times more calcium than grape - egg yolk has 129mg of calcium in 100 grams and grape has 10mg of calcium.