Egg Yolk vs. Tomato
Nutrition comparison of Egg Yolk and Tomato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg yolk
versus
tomato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg yolk and tomato:
- Egg yolk has more thiamin, riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, tomato 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.
- Tomato has more beta-carotene, alpha-carotene and lycopene than egg yolk, however, egg yolk contains more lutein + zeaxanthin than tomato.
- Tomato is a great source of Vitamin C and potassium.
USDA sources for nutritional information: Egg Yolk (Egg, yolk, raw, fresh) and Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Egg yolk is high in calories and tomato has 94% less calories than egg yolk - tomato has 18 calories per 100 grams and egg yolk has 322 calories.
For macronutrient ratios, egg yolk is much lighter in carbs, much heavier in fat and similar to tomato for protein. Egg yolk has a macronutrient ratio of 20:5:75 and for tomato, 17:75:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg Yolk | Tomato | |
|---|---|---|
| Protein | 20% | 17% |
| Carbohydrates | 5% | 75% |
| Fat | 75% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Both tomato and egg yolk are low in carbohydrates - tomato has 3.9g of total carbs per 100 grams and egg yolk has 3.6g of carbohydrates.
dietary fiber
Tomato has more dietary fiber than egg yolk - tomato has 1.2g of dietary fiber per 100 grams and egg yolk does not contain significant amounts.
sugar
Tomato and egg yolk contain similar amounts of sugar - tomato has 2.6g 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 17 times more protein than tomato - tomato has 0.88g of protein per 100 grams and egg yolk has 15.9g of protein.
Fat
saturated fat
Egg yolk is high in saturated fat and tomato has 100% less saturated fat than egg yolk - tomato 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 tomato has less cholesterol than egg yolk - egg yolk has 1085mg of cholesterol per 100 grams and tomato does not contain significant amounts.
Vitamins
Vitamin C
Tomato is a great source of Vitamin C and it has more Vitamin C than egg yolk - tomato has 13.7mg 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 807% more Vitamin A than tomato - tomato has 42ug 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 tomato - egg yolk has 218iu of Vitamin D per 100 grams and tomato does not contain significant amounts.
Vitamin E
Egg yolk has 378% more Vitamin E than tomato - tomato has 0.54mg of Vitamin E per 100 grams and egg yolk has 2.6mg of Vitamin E.
Vitamin K
Tomato and egg yolk contain similar amounts of Vitamin K - tomato has 7.9ug 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, Vitamin B6, folate and Vitamin B12, however, tomato contains more niacin.
| Egg Yolk | Tomato | |
|---|---|---|
| Thiamin | 0.176 MG | 0.037 MG |
| Riboflavin | 0.528 MG | 0.019 MG |
| Niacin | 0.024 MG | 0.594 MG |
| Pantothenic acid | 2.99 MG | 0.089 MG |
| Vitamin B6 | 0.35 MG | 0.08 MG |
| Folate | 146 UG | 15 UG |
| Vitamin B12 | 1.95 UG | ~ |
Minerals
calcium
Egg yolk is an excellent source of calcium and it has 11 times more calcium than tomato - tomato has 10mg of calcium per 100 grams and egg yolk has 129mg of calcium.
iron
Egg yolk is a great source of iron and it has 911% more iron than tomato - tomato has 0.27mg of iron per 100 grams and egg yolk has 2.7mg of iron.
potassium
Tomato is a great source of potassium and it has 117% more potassium than egg yolk - tomato has 237mg 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, tomato has more beta-carotene, alpha-carotene and lycopene than egg yolk per 100 grams, however, egg yolk contains more lutein + zeaxanthin than tomato per 100 grams.
| Egg Yolk | Tomato | |
|---|---|---|
| beta-carotene | 88 UG | 449 UG |
| alpha-carotene | 38 UG | 101 UG |
| lutein + zeaxanthin | 1094 UG | 123 UG |
| lycopene | ~ | 2573 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 tomato per 100 grams.
| Egg Yolk | Tomato | |
|---|---|---|
| alpha linoleic acid | 0.103 G | 0.003 G |
| DHA | 0.114 G | ~ |
| EPA | 0.011 G | ~ |
| Total | 0.228 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, egg yolk has more linoleic acid than tomato per 100 grams.
| Egg Yolk | Tomato | |
|---|---|---|
| other omega 6 | 0.438 G | ~ |
| linoleic acid | 3.538 G | 0.08 G |
| Total | 3.976 G | 0.08 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 (%) |
Tomato 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 tomato or egg yolk contain more calories in 100 grams?Egg yolk is high in calories and tomato has 90% less calories than egg yolk - tomato has 18 calories in 100g and egg yolk has 322 calories.
Does tomato or egg yolk have more carbohydrates?
By weight, both tomato and egg yolk are low in carbohydrates - tomato has 3.9g of carbs for 100g and egg yolk has 3.6g of carbohydrates.
Does tomato or egg yolk contain more calcium?
Egg yolk is a rich source of calcium and it has 11 times more calcium than tomato - tomato has 10mg of calcium in 100 grams and egg yolk has 129mg of calcium.