Egg Yolk vs. Lentils
Nutrition comparison of Egg Yolk and Cooked Lentils
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg yolk
versus
cooked
lentils
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg yolk and lentils:
- Both egg yolk and lentils are high in calories, iron and protein.
- Egg yolk has 4.6 times less carbohydrates than lentil.
- Egg yolk has more riboflavin, pantothenic acid and Vitamin B12, however, lentil contains more niacin.
- Egg yolk is an excellent source of Vitamin A, Vitamin D and calcium.
- Lentil is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Egg Yolk (Egg, yolk, raw, fresh) and Lentils (Lentils, mature seeds, cooked, boiled, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both egg yolk and lentils are high in calories. Egg yolk has 178% more calories than lentil - egg yolk has 322 calories per 100 grams and lentil has 116 calories.
For macronutrient ratios, egg yolk is lighter in protein, much lighter in carbs and much heavier in fat compared to lentils per calorie. Egg yolk has a macronutrient ratio of 20:5:75 and for lentils, 30:67:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg Yolk | Lentils | |
|---|---|---|
| Protein | 20% | 30% |
| Carbohydrates | 5% | 67% |
| Fat | 75% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Egg yolk has 4.6 times less carbohydrates than lentil - egg yolk has 3.6g of total carbs per 100 grams and lentil has 20.1g of carbohydrates.
dietary fiber
Lentil is an excellent source of dietary fiber and it has more dietary fiber than egg yolk - lentil has 7.9g of dietary fiber per 100 grams and egg yolk does not contain significant amounts.
sugar
Egg yolk and lentils contain similar amounts of sugar - egg yolk has 0.56g of sugar per 100 grams and lentil has 1.8g of sugar.
Protein
protein
Both egg yolk and lentils are high in protein. Egg yolk has 76% more protein than lentil - egg yolk has 15.9g of protein per 100 grams and lentil has 9g of protein.
Fat
saturated fat
Egg yolk is high in saturated fat and lentil has 99% less saturated fat than egg yolk - egg yolk has 9.6g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.
cholesterol
Egg yolk is high in cholesterol and lentil has less cholesterol than egg yolk - egg yolk has 1085mg of cholesterol per 100 grams and lentil does not contain significant amounts.
Vitamins
Vitamin C
Lentil has more Vitamin C than egg yolk - lentil has 1.5mg 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 more Vitamin A than lentil - egg yolk has 381ug of Vitamin A per 100 grams and lentil does not contain significant amounts.
Vitamin D
Egg yolk is an excellent source of Vitamin D and it has more Vitamin D than lentil - egg yolk has 218iu of Vitamin D per 100 grams and lentil does not contain significant amounts.
Vitamin E
Egg yolk has 22 times more Vitamin E than lentil - egg yolk has 2.6mg of Vitamin E per 100 grams and lentil has 0.11mg of Vitamin E.
Vitamin K
Egg yolk and lentils contain similar amounts of Vitamin K - egg yolk has 0.7ug of Vitamin K per 100 grams and lentil has 1.7ug of Vitamin K.
The B Vitamins
Egg yolk has more riboflavin, pantothenic acid and Vitamin B12, however, lentil contains more niacin. Both egg yolk and lentils contain significant amounts of thiamin, Vitamin B6 and folate.
| Egg Yolk | Lentils | |
|---|---|---|
| Thiamin | 0.176 MG | 0.169 MG |
| Riboflavin | 0.528 MG | 0.073 MG |
| Niacin | 0.024 MG | 1.06 MG |
| Pantothenic acid | 2.99 MG | 0.638 MG |
| Vitamin B6 | 0.35 MG | 0.178 MG |
| Folate | 146 UG | 181 UG |
| Vitamin B12 | 1.95 UG | ~ |
Minerals
calcium
Egg yolk is an excellent source of calcium and it has 579% more calcium than lentil - egg yolk has 129mg of calcium per 100 grams and lentil has 19mg of calcium.
iron
Both egg yolk and lentils are high in iron. Lentil has 22% more iron than egg yolk - egg yolk has 2.7mg of iron per 100 grams and lentil has 3.3mg of iron.
potassium
Lentil is an excellent source of potassium and it has 239% more potassium than egg yolk - egg yolk has 109mg of potassium per 100 grams and lentil has 369mg 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 | Lentils | |
|---|---|---|
| beta-carotene | 88 UG | 5 UG |
| alpha-carotene | 38 UG | ~ |
| lutein + zeaxanthin | 1094 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 lentil per 100 grams.
| Egg Yolk | Lentils | |
|---|---|---|
| alpha linoleic acid | 0.103 G | 0.037 G |
| DHA | 0.114 G | ~ |
| EPA | 0.011 G | ~ |
| Total | 0.228 G | 0.037 G |
omega 6s
Comparing omega-6 fatty acids, egg yolk has more linoleic acid than lentil per 100 grams.
| Egg Yolk | Lentils | |
|---|---|---|
| other omega 6 | 0.438 G | ~ |
| linoleic acid | 3.538 G | 0.137 G |
| Total | 3.976 G | 0.137 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Egg Yolk or Lentils .
Egg Yolk g
()
|
Daily Values (%) |
Cooked Lentils 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 lentils contain more calories in 100 grams?Both egg yolk and lentils are high in calories. Egg yolk has 180% more calories than lentil - egg yolk has 322 calories in 100g and lentil has 116 calories.
Does egg yolk or lentils have more carbohydrates?
By weight, egg yolk has 4.6 times fewer carbohydrates than lentil - egg yolk has 3.6g of carbs for 100g and lentil has 20.1g of carbohydrates.
Does egg yolk or lentils contain more calcium?
Egg yolk is a rich source of calcium and it has 580% more calcium than lentil - egg yolk has 129mg of calcium in 100 grams and lentil has 19mg of calcium.
Does egg yolk or lentils contain more iron?
Both egg yolk and lentils are high in iron. Lentil has 20% more iron than egg yolk - egg yolk has 2.7mg of iron in 100 grams and lentil has 3.3mg of iron.
Does egg yolk or lentils contain more potassium?
Lentil is a rich source of potassium and it has 240% more potassium than egg yolk - egg yolk has 109mg of potassium in 100 grams and lentil has 369mg of potassium.