White Bread vs. Egg Yolk
Nutrition comparison of White Bread and Egg Yolk
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white bread
versus
egg yolk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white bread and egg yolk:
- Both white bread and egg yolk are high in calcium, calories, iron and protein.
- Egg yolk has 7.9 times less sugar than white bread.
- Egg yolk is an excellent source of Vitamin A and Vitamin D.
- For omega-3 fatty acids, egg yolk has more epa and dha than white bread.
- White bread has more thiamin and niacin, however, egg yolk contains more riboflavin, pantothenic acid, Vitamin B6 and Vitamin B12.
- White bread is an excellent source of dietary fiber.
USDA sources for nutritional information: White Bread (Bread, white wheat) and Egg Yolk (Egg, yolk, raw, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white bread and egg yolk are high in calories. Egg yolk has 35% more calories than white bread - white bread has 238 calories per 100 grams and egg yolk has 322 calories.
For macronutrient ratios, white bread is much heavier in carbs, much lighter in fat and similar to egg yolk for protein. White bread has a macronutrient ratio of 18:74:8 and for egg yolk, 20:5:76 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Bread | Egg Yolk | |
|---|---|---|
| Protein | 18% | 20% |
| Carbohydrates | 74% | 5% |
| Fat | 8% | 76% |
| Alcohol | ~ | ~ |
carbohydrates
White bread is high in carbohydrates and egg yolk has 92% less carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and egg yolk has 3.6g of carbohydrates.
dietary fiber
White bread is an excellent source of dietary fiber and it has more dietary fiber than egg yolk - white bread has 9.2g of dietary fiber per 100 grams and egg yolk does not contain significant amounts.
sugar
Egg yolk has 7.9 times less sugar than white bread - white bread has 5g of sugar per 100 grams and egg yolk has 0.56g of sugar.
Protein
protein
Both white bread and egg yolk are high in protein. Egg yolk has 49% more protein than white bread - white bread has 10.7g of protein per 100 grams and egg yolk has 15.9g of protein.
Fat
saturated fat
Egg yolk is high in saturated fat and white bread has 93% less saturated fat than egg yolk - white bread has 0.63g of saturated fat per 100 grams and egg yolk has 9.6g of saturated fat.
trans fat
Both white bread and egg yolk are low in trans fat - white bread has 0.03g of trans fat per 100 grams and egg yolk does not contain significant amounts.
cholesterol
Egg yolk is high in cholesterol and white bread has less cholesterol than egg yolk - egg yolk has 1085mg of cholesterol per 100 grams and white bread does not contain significant amounts.
Vitamins
Vitamin A
Egg yolk is an excellent source of Vitamin A and it has more Vitamin A than white bread - egg yolk has 381ug of Vitamin A per 100 grams and white bread does not contain significant amounts.
Vitamin D
Egg yolk is an excellent source of Vitamin D and it has more Vitamin D than white bread - egg yolk has 218iu of Vitamin D per 100 grams and white bread does not contain significant amounts.
Vitamin E
Egg yolk has 579% more Vitamin E than white bread - white bread has 0.38mg of Vitamin E per 100 grams and egg yolk has 2.6mg of Vitamin E.
Vitamin K
White bread and egg yolk contain similar amounts of Vitamin K - white bread has 7.7ug of Vitamin K per 100 grams and egg yolk has 0.7ug of Vitamin K.
The B Vitamins
White bread has more thiamin and niacin, however, egg yolk contains more riboflavin, pantothenic acid, Vitamin B6 and Vitamin B12. Both white bread and egg yolk contain significant amounts of folate.
| White Bread | Egg Yolk | |
|---|---|---|
| Thiamin | 0.51 MG | 0.176 MG |
| Riboflavin | 0.255 MG | 0.528 MG |
| Niacin | 4.455 MG | 0.024 MG |
| Pantothenic acid | 0.455 MG | 2.99 MG |
| Vitamin B6 | 0.08 MG | 0.35 MG |
| Folate | 127 UG | 146 UG |
| Vitamin B12 | ~ | 1.95 UG |
Minerals
calcium
Both white bread and egg yolk are high in calcium. White bread has 430% more calcium than egg yolk - white bread has 684mg of calcium per 100 grams and egg yolk has 129mg of calcium.
iron
Both white bread and egg yolk are high in iron. White bread has 79% more iron than egg yolk - white bread has 4.9mg of iron per 100 grams and egg yolk has 2.7mg of iron.
potassium
White bread and egg yolk contain similar amounts of potassium - white bread has 127mg 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,
| White Bread | Egg Yolk | |
|---|---|---|
| beta-carotene | 2 UG | 88 UG |
| lutein + zeaxanthin | 25 UG | 1094 UG |
| alpha-carotene | ~ | 38 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg yolk has more EPA and DHA than white bread per 100 grams. Both white bread and egg yolk contain significant amounts of alpha linoleic acid (ALA).
| White Bread | Egg Yolk | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 0.103 G |
| EPA | 0.003 G | 0.011 G |
| DHA | ~ | 0.114 G |
| Total | 0.086 G | 0.228 G |
omega 6s
Comparing omega-6 fatty acids, egg yolk has more linoleic acid than white bread per 100 grams.
| White Bread | Egg Yolk | |
|---|---|---|
| other omega 6 | 0.002 G | 0.438 G |
| linoleic acid | 0.879 G | 3.538 G |
| Total | 0.881 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.
Note: The specific food items compared are: White Bread (Bread, white wheat) and Egg Yolk (Egg, yolk, raw, fresh) .
White Bread 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 white bread or egg yolk contain more calories in 100 grams?Both white bread and egg yolk are high in calories. Egg yolk has 40% more calories than white bread - white bread has 238 calories in 100g and egg yolk has 322 calories.
Does white bread or egg yolk have more carbohydrates?
By weight, white bread is high in carbohydrates and egg yolk has 90% fewer carbohydrates than white bread - white bread has 43.9g of carbs for 100g and egg yolk has 3.6g of carbohydrates.
Does white bread or egg yolk contain more calcium?
Both white bread and egg yolk are high in calcium. White bread has 430% more calcium than egg yolk - white bread has 684mg of calcium in 100 grams and egg yolk has 129mg of calcium.
Does white bread or egg yolk contain more iron?
Both white bread and egg yolk are high in iron. White bread has 80% more iron than egg yolk - white bread has 4.9mg of iron in 100 grams and egg yolk has 2.7mg of iron.