Egg Yolk vs. Russet Potato
Nutrition comparison of Egg Yolk and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg yolk
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg yolk and russet potato:
- Egg yolk has 4 times less carbohydrates than russet potato.
- Egg yolk has more thiamin, riboflavin, pantothenic acid, folate and Vitamin B12, however, russet potato contains more niacin.
- Egg yolk is a great source of iron.
- Egg yolk is an excellent source of Vitamin A, Vitamin D, calcium and protein.
- Russet potato is an excellent source of potassium.
USDA sources for nutritional information: Egg Yolk (Egg, yolk, raw, fresh) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Egg yolk is high in calories and russet potato has 75% less calories than egg yolk - russet potato has 79 calories per 100 grams and egg yolk has 322 calories.
For macronutrient ratios, egg yolk is heavier in protein, much lighter in carbs and much heavier in fat compared to russet potato per calorie. Egg yolk has a macronutrient ratio of 20:5:76 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg Yolk | Russet Potato | |
|---|---|---|
| Protein | 20% | 11% |
| Carbohydrates | 5% | 89% |
| Fat | 76% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Egg yolk has 4 times less carbohydrates than russet potato - russet potato has 18.1g of total carbs per 100 grams and egg yolk has 3.6g of carbohydrates.
dietary fiber
Russet potato has more dietary fiber than egg yolk - russet potato has 1.3g of dietary fiber per 100 grams and egg yolk does not contain significant amounts.
sugar
Russet potato and egg yolk contain similar amounts of sugar - russet potato has 0.62g 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 641% more protein than russet potato - russet potato has 2.1g of protein per 100 grams and egg yolk has 15.9g of protein.
Fat
saturated fat
Egg yolk is high in saturated fat and russet potato has 100% less saturated fat than egg yolk - russet potato has 0.03g of saturated fat per 100 grams and egg yolk has 9.6g of saturated fat.
cholesterol
Egg yolk is high in cholesterol and russet potato has less cholesterol than egg yolk - egg yolk has 1085mg of cholesterol per 100 grams and russet potato does not contain significant amounts.
Vitamins
Vitamin C
Russet potato has more Vitamin C than egg yolk - russet potato has 5.7mg 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 russet potato - egg yolk has 381ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin D
Egg yolk is an excellent source of Vitamin D and it has more Vitamin D than russet potato - egg yolk has 218iu of Vitamin D per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Egg yolk has 257 times more Vitamin E than russet potato - russet potato has 0.01mg of Vitamin E per 100 grams and egg yolk has 2.6mg of Vitamin E.
Vitamin K
Russet potato and egg yolk contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and egg yolk has 0.7ug of Vitamin K.
The B Vitamins
Egg yolk has more thiamin, riboflavin, pantothenic acid, folate and Vitamin B12, however, russet potato contains more niacin. Both egg yolk and russet potato contain significant amounts of Vitamin B6.
| Egg Yolk | Russet Potato | |
|---|---|---|
| Thiamin | 0.176 MG | 0.082 MG |
| Riboflavin | 0.528 MG | 0.033 MG |
| Niacin | 0.024 MG | 1.035 MG |
| Pantothenic acid | 2.99 MG | 0.301 MG |
| Vitamin B6 | 0.35 MG | 0.345 MG |
| Folate | 146 UG | 14 UG |
| Vitamin B12 | 1.95 UG | ~ |
Minerals
calcium
Egg yolk is an excellent source of calcium and it has 892% more calcium than russet potato - russet potato has 13mg of calcium per 100 grams and egg yolk has 129mg of calcium.
iron
Egg yolk is a great source of iron and it has 217% more iron than russet potato - russet potato has 0.86mg of iron per 100 grams and egg yolk has 2.7mg of iron.
potassium
Russet potato is an excellent source of potassium and it has 283% more potassium than egg yolk - russet potato has 417mg 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 | Russet Potato | |
|---|---|---|
| beta-carotene | 88 UG | ~ |
| alpha-carotene | 38 UG | ~ |
| lutein + zeaxanthin | 1094 UG | 5 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 russet potato per 100 grams.
| Egg Yolk | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.103 G | 0.01 G |
| DHA | 0.114 G | ~ |
| EPA | 0.011 G | ~ |
| Total | 0.228 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, egg yolk has more linoleic acid than russet potato per 100 grams.
| Egg Yolk | Russet Potato | |
|---|---|---|
| other omega 6 | 0.438 G | ~ |
| linoleic acid | 3.538 G | 0.032 G |
| Total | 3.976 G | 0.032 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.
Note: The specific food items compared are: Egg Yolk (Egg, yolk, raw, fresh) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Egg Yolk g
()
|
Daily Values (%) |
Russet Potato 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 russet potato or egg yolk contain more calories in 100 grams?Egg yolk is high in calories and russet potato has 80% less calories than egg yolk - russet potato has 79 calories in 100g and egg yolk has 322 calories.
Does russet potato or egg yolk have more carbohydrates?
By weight, egg yolk has 4 times fewer carbohydrates than russet potato - russet potato has 18.1g of carbs for 100g and egg yolk has 3.6g of carbohydrates.
Does russet potato or egg yolk contain more calcium?
Egg yolk is a rich source of calcium and it has 890% more calcium than russet potato - russet potato has 13mg of calcium in 100 grams and egg yolk has 129mg of calcium.
Does russet potato or egg yolk contain more potassium?
Russet potato is a rich source of potassium and it has 280% more potassium than egg yolk - russet potato has 417mg of potassium in 100 grams and egg yolk has 109mg of potassium.