Egg Yolk vs. Kale
Nutrition comparison of Egg Yolk and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg yolk
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg yolk and kale:
- Both kale and egg yolk are high in Vitamin A and calcium.
- Egg yolk is a great source of iron.
- Egg yolk is an excellent source of Vitamin D and protein.
- Kale has more beta-carotene and lutein + zeaxanthin than egg yolk, however, egg yolk contains more alpha-carotene than kale.
- Kale has more niacin, however, egg yolk contains more pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Kale is an excellent source of Vitamin C, Vitamin K, dietary fiber and potassium.
USDA sources for nutritional information: Egg Yolk (Egg, yolk, raw, fresh) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Egg yolk is high in calories and kale has 89% less calories than egg yolk - kale has 35 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 kale per calorie. Egg yolk has a macronutrient ratio of 20:5:76 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg Yolk | Kale | |
|---|---|---|
| Protein | 20% | 28% |
| Carbohydrates | 5% | 41% |
| Fat | 76% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Both kale and egg yolk are low in carbohydrates - kale has 4.4g of total carbs per 100 grams and egg yolk has 3.6g of carbohydrates.
dietary fiber
Kale is an excellent source of dietary fiber and it has more dietary fiber than egg yolk - kale has 4.1g of dietary fiber per 100 grams and egg yolk does not contain significant amounts.
sugar
Kale and egg yolk contain similar amounts of sugar - kale has 0.99g 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 443% more protein than kale - kale has 2.9g of protein per 100 grams and egg yolk has 15.9g of protein.
Fat
saturated fat
Egg yolk is high in saturated fat and kale has 98% less saturated fat than egg yolk - kale has 0.18g of saturated fat per 100 grams and egg yolk has 9.6g of saturated fat.
cholesterol
Egg yolk is high in cholesterol and kale has less cholesterol than egg yolk - egg yolk has 1085mg of cholesterol per 100 grams and kale does not contain significant amounts.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has more Vitamin C than egg yolk - kale has 93.4mg of Vitamin C per 100 grams and egg yolk does not contain significant amounts.
Vitamin A
Both kale and egg yolk are high in Vitamin A. Egg yolk has 58% more Vitamin A than kale - kale has 241ug 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 kale - egg yolk has 218iu of Vitamin D per 100 grams and kale does not contain significant amounts.
Vitamin E
Egg yolk has 291% more Vitamin E than kale - kale has 0.66mg of Vitamin E per 100 grams and egg yolk has 2.6mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has 555 times more Vitamin K than egg yolk - kale has 389.6ug of Vitamin K per 100 grams and egg yolk has 0.7ug of Vitamin K.
The B Vitamins
Kale has more niacin, however, egg yolk contains more pantothenic acid, Vitamin B6, folate and Vitamin B12. Both egg yolk and kale contain significant amounts of thiamin and riboflavin.
| Egg Yolk | Kale | |
|---|---|---|
| Thiamin | 0.176 MG | 0.113 MG |
| Riboflavin | 0.528 MG | 0.347 MG |
| Niacin | 0.024 MG | 1.18 MG |
| Pantothenic acid | 2.99 MG | 0.37 MG |
| Vitamin B6 | 0.35 MG | 0.147 MG |
| Folate | 146 UG | 62 UG |
| Vitamin B12 | 1.95 UG | ~ |
Minerals
calcium
Both kale and egg yolk are high in calcium. Kale has 97% more calcium than egg yolk - kale has 254mg of calcium per 100 grams and egg yolk has 129mg of calcium.
iron
Egg yolk is a great source of iron and it has 71% more iron than kale - kale has 1.6mg of iron per 100 grams and egg yolk has 2.7mg of iron.
potassium
Kale is an excellent source of potassium and it has 219% more potassium than egg yolk - kale has 348mg 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, kale has more beta-carotene and lutein + zeaxanthin than egg yolk per 100 grams, however, egg yolk contains more alpha-carotene than kale per 100 grams.
| Egg Yolk | Kale | |
|---|---|---|
| beta-carotene | 88 UG | 2873 UG |
| alpha-carotene | 38 UG | ~ |
| lutein + zeaxanthin | 1094 UG | 6261 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than egg yolk per 100 grams, however, egg yolk contains more dha and epa than kale per 100 grams.
| Egg Yolk | Kale | |
|---|---|---|
| alpha linoleic acid | 0.103 G | 0.378 G |
| DHA | 0.114 G | ~ |
| EPA | 0.011 G | ~ |
| Total | 0.228 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, egg yolk has more linoleic acid than kale per 100 grams.
| Egg Yolk | Kale | |
|---|---|---|
| other omega 6 | 0.438 G | 0.003 G |
| linoleic acid | 3.538 G | 0.291 G |
| Total | 3.976 G | 0.294 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 (%) |
Kale 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 kale or egg yolk contain more calories in 100 grams?Egg yolk is high in calories and kale has 90% less calories than egg yolk - kale has 35 calories in 100g and egg yolk has 322 calories.
Does kale or egg yolk have more carbohydrates?
By weight, both kale and egg yolk are low in carbohydrates - kale has 4.4g of carbs for 100g and egg yolk has 3.6g of carbohydrates.
Does kale or egg yolk contain more calcium?
Both kale and egg yolk are high in calcium. Kale has 100% more calcium than egg yolk - kale has 254mg of calcium in 100 grams and egg yolk has 129mg of calcium.
Does kale or egg yolk contain more potassium?
Kale is a rich source of potassium and it has 220% more potassium than egg yolk - kale has 348mg of potassium in 100 grams and egg yolk has 109mg of potassium.