Pasta vs. Egg Yolk
Nutrition comparison of Pasta and Egg Yolk
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pasta
versus
egg yolk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pasta and egg yolk:
- Both pasta and egg yolk are high in calories, iron and protein.
- Egg yolk is an excellent source of Vitamin A, Vitamin D and calcium.
- Pasta has more thiamin and niacin, however, egg yolk contains more pantothenic acid, Vitamin B6 and Vitamin B12.
- Pasta is a great source of potassium.
- Pasta is an excellent source of dietary fiber.
USDA sources for nutritional information: Pasta (Pasta, dry, enriched) and Egg Yolk (Egg, yolk, raw, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pasta and egg yolk are high in calories. Pasta has 15% more calories than egg yolk - pasta has 371 calories per 100 grams and egg yolk has 322 calories.
For macronutrient ratios, pasta is lighter in protein, much heavier in carbs and much lighter in fat compared to egg yolk per calorie. Pasta has a macronutrient ratio of 14:82:4 and for egg yolk, 20:5:75 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pasta | Egg Yolk | |
|---|---|---|
| Protein | 14% | 20% |
| Carbohydrates | 82% | 5% |
| Fat | 4% | 75% |
| Alcohol | ~ | ~ |
carbohydrates
Pasta is high in carbohydrates and egg yolk has 95% less carbohydrates than pasta - pasta has 74.7g of total carbs per 100 grams and egg yolk has 3.6g of carbohydrates.
dietary fiber
Pasta is an excellent source of dietary fiber and it has more dietary fiber than egg yolk - pasta has 3.2g of dietary fiber per 100 grams and egg yolk does not contain significant amounts.
sugar
Pasta and egg yolk contain similar amounts of sugar - pasta has 2.7g of sugar per 100 grams and egg yolk has 0.56g of sugar.
Protein
protein
Both pasta and egg yolk are high in protein. Egg yolk has 22% more protein than pasta - pasta has 13g of protein per 100 grams and egg yolk has 15.9g of protein.
Fat
saturated fat
Egg yolk is high in saturated fat and pasta has 97% less saturated fat than egg yolk - pasta has 0.28g of saturated fat per 100 grams and egg yolk has 9.6g of saturated fat.
cholesterol
Egg yolk is high in cholesterol and pasta has less cholesterol than egg yolk - egg yolk has 1085mg of cholesterol per 100 grams and pasta does not contain significant amounts.
Vitamins
Vitamin A
Egg yolk is an excellent source of Vitamin A and it has more Vitamin A than pasta - egg yolk has 381ug of Vitamin A per 100 grams and pasta does not contain significant amounts.
Vitamin D
Egg yolk is an excellent source of Vitamin D and it has more Vitamin D than pasta - egg yolk has 218iu of Vitamin D per 100 grams and pasta does not contain significant amounts.
Vitamin E
Egg yolk has 22 times more Vitamin E than pasta - pasta has 0.11mg of Vitamin E per 100 grams and egg yolk has 2.6mg of Vitamin E.
Vitamin K
Pasta and egg yolk contain similar amounts of Vitamin K - pasta has 0.1ug of Vitamin K per 100 grams and egg yolk has 0.7ug of Vitamin K.
The B Vitamins
Pasta has more thiamin and niacin, however, egg yolk contains more pantothenic acid, Vitamin B6 and Vitamin B12. Both pasta and egg yolk contain significant amounts of riboflavin and folate.
| Pasta | Egg Yolk | |
|---|---|---|
| Thiamin | 0.891 MG | 0.176 MG |
| Riboflavin | 0.4 MG | 0.528 MG |
| Niacin | 7.177 MG | 0.024 MG |
| Pantothenic acid | 0.431 MG | 2.99 MG |
| Vitamin B6 | 0.142 MG | 0.35 MG |
| Folate | 237 UG | 146 UG |
| Vitamin B12 | ~ | 1.95 UG |
Minerals
calcium
Egg yolk is an excellent source of calcium and it has 514% more calcium than pasta - pasta has 21mg of calcium per 100 grams and egg yolk has 129mg of calcium.
iron
Both pasta and egg yolk are high in iron. Pasta has 21% more iron than egg yolk - pasta has 3.3mg of iron per 100 grams and egg yolk has 2.7mg of iron.
potassium
Pasta is a great source of potassium and it has 105% more potassium than egg yolk - pasta has 223mg 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,
| Pasta | Egg Yolk | |
|---|---|---|
| lutein + zeaxanthin | 18 UG | 1094 UG |
| beta-carotene | ~ | 88 UG |
| alpha-carotene | ~ | 38 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 pasta per 100 grams.
| Pasta | Egg Yolk | |
|---|---|---|
| alpha linoleic acid | 0.024 G | 0.103 G |
| DHA | ~ | 0.114 G |
| EPA | ~ | 0.011 G |
| Total | 0.024 G | 0.228 G |
omega 6s
Comparing omega-6 fatty acids, egg yolk has more linoleic acid than pasta per 100 grams.
| Pasta | Egg Yolk | |
|---|---|---|
| linoleic acid | 0.54 G | 3.538 G |
| other omega 6 | ~ | 0.438 G |
| Total | 0.54 G | 3.976 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.
Pasta g
()
|
Daily Values (%) |
Egg Yolk 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 pasta or egg yolk contain more calories in 100 grams?Both pasta and egg yolk are high in calories. Pasta has 20% more calories than egg yolk - pasta has 371 calories in 100g and egg yolk has 322 calories.
Does pasta or egg yolk have more carbohydrates?
By weight, pasta is high in carbohydrates and egg yolk has 100% fewer carbohydrates than pasta - pasta has 74.7g of carbs for 100g and egg yolk has 3.6g of carbohydrates.
Does pasta or egg yolk contain more calcium?
Egg yolk is a rich source of calcium and it has 510% more calcium than pasta - pasta has 21mg of calcium in 100 grams and egg yolk has 129mg of calcium.
Does pasta or egg yolk contain more iron?
Both pasta and egg yolk are high in iron. Pasta has 20% more iron than egg yolk - pasta has 3.3mg of iron in 100 grams and egg yolk has 2.7mg of iron.