How many calories are in one egg yolk?

Egg yolk has 55 calories per egg yolk or 324 calories for every 100 grams. Most of its calories are from fat and protein.

How much protein is in one egg yolk?

An excellent source of protein, a single egg yolk contains 5% of recommended daily values or 2.7 grams of protein. However, the protein in egg yolk is not complete, meaning it does not contain all 9 essential amino acids.

What vitamins and minerals are in egg yolk?

Egg yolk is an excellent source of many nutrients, including Vitamin A, Vitamin D and calcium. It also contains significant amounts of folate and Vitamin B12.

Does egg yolk contain antioxidants?

Egg yolk contains a number of healthy phytonutrients and antioxidants, specifically carotenoids beta-carotene, alpha-carotene and lutein + zeaxanthin.

What's similar to egg yolk in cooking?

Butter, unsalted and heavy cream are similar to, or commonly paired with egg yolk in cooking and recipes.

Vegan Food with Nutrition Similar to Egg Yolk

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Summary
Similar plants
Similar nuts

Egg Yolk source

Similar to Egg Yolk

A common and very nutrient dense source of protein, egg yolk is an excellent source of protein, Vitamin A, Vitamin D, calcium, riboflavin and Vitamin B12. It is also a good source of iron, pantothenic acid and Vitamin B6. One raw egg yolk contains about 55 calories.

The closest vegan nutritional substitutes to egg yolk include tea powder, granola and wheat germ.

We compared the key nutrients in egg yolk (iron, pantothenic acid, Vitamin B6, protein, Vitamin A, Vitamin D, calcium, riboflavin and Vitamin B12) to nutrients in hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

plants and vegetables: Tea Powder, Nori, Dijon Mustard, Black Pepper, Spirulina, Edamame

nuts, grains and legumes: Granola, Wheat Germ, Flaxseeds, Peanut Flour, Hazelnut, Pasta, Peanuts, Soy Flour, Sunflower Seeds, Almonds, Hemp Seeds, Pistachio, Nutritional Yeast, Mung Bean

The details of the top vegan 20 foods most nutritionally similar to egg yolk are below.

plants and vegetables

Several plants and vegetables offer similar nutrients to egg yolk including tea powder, nori, dijon mustard, black pepper and spirulina.

Tea Powder

Similarity: 85%

Tea powder is high in many of the same nutrients as egg yolk, including protein, calcium, iron and riboflavin. Also, tea powder contains more dietary fiber, potassium and niacin than egg yolk.

For 100 grams of egg yolk and tea powder:

Egg Yolk (6 large)		Tea Powder (143 servings)
2.7	iron (MG)	2.3
3	pantothenic acid (MG)	4.5
0.35	Vitamin B6 (MG)	0.36
16	protein (G)	20
381	Vitamin A (UG)	0
218	Vitamin D (IU)	0
129	calcium (MG)	118
0.53	riboflavin (MG)	0.99
2	Vitamin B12 (UG)	0

However, egg yolk does contain more Vitamin A, Vitamin D, Vitamin E and thiamin than tea powder by weight.

Here is a comparison of the rest of nutrients:

322	calories (KCAL)	315
0	dietary fiber (G)	8.5
0.56	sugar (G)	5.5
9.6	saturated fat (G)	0
381	Vitamin A (UG)	0
218	Vitamin D (IU)	0
2.6	Vitamin E (MG)	0
109	potassium (MG)	6040
0.18	thiamin (MG)	0
0.02	niacin (MG)	11
0.35	Vitamin B6 (MG)	0.36
146	folate (UG)	103
2	Vitamin B12 (UG)	0

0.851 | 0.851 | 8.01 Complete Comparison:
Tea Powder vs. Egg Yolk

Nori

Similarity: 82%

Nori is also high in Vitamin A, calcium and riboflavin. Moreover, nori contains more dietary fiber, Vitamin C, potassium, niacin and folate than egg yolk.

For 100 grams of egg yolk and nori:

Egg Yolk (6 large)		Nori (38 bags)
2.7	iron (MG)	1.8
3	pantothenic acid (MG)	0.52
0.35	Vitamin B6 (MG)	0.16
16	protein (G)	5.8
381	Vitamin A (UG)	260
218	Vitamin D (IU)	0
129	calcium (MG)	70
0.53	riboflavin (MG)	0.45
2	Vitamin B12 (UG)	0

A higher water content, nori is less nutritionally dense than egg yolk. Egg yolk does contain more protein, Vitamin D and Vitamin E than nori by weight.

Here is a comparison of the rest of nutrients:

322	calories (KCAL)	35
0	dietary fiber (G)	0.3
0.56	sugar (G)	0.49
9.6	saturated fat (G)	0.06
0	Vitamin C (MG)	39
381	Vitamin A (UG)	260
218	Vitamin D (IU)	0
2.6	Vitamin E (MG)	1
109	potassium (MG)	356
0.18	thiamin (MG)	0.1
0.02	niacin (MG)	1.5
0.35	Vitamin B6 (MG)	0.16
146	folate (UG)	146
2	Vitamin B12 (UG)	0

0.821 | 0.821 | 3.47 Complete Comparison:
Nori vs. Egg Yolk

Dijon Mustard

Similarity: 81%

Dijon mustard is high in many of the same nutrients as egg yolk, including protein, calcium, iron and Vitamin B6. Moreover, dijon mustard contains more dietary fiber, Vitamin C, Vitamin E and potassium than egg yolk.

For 100 grams of egg yolk and dijon mustard:

Egg Yolk (6 large)		Dijon Mustard (50 tsps)
2.7	iron (MG)	9.2
3	pantothenic acid (MG)	0.81
0.35	Vitamin B6 (MG)	0.4
16	protein (G)	26
381	Vitamin A (UG)	2
218	Vitamin D (IU)	0
129	calcium (MG)	266
0.53	riboflavin (MG)	0.26
2	Vitamin B12 (UG)	0

However, egg yolk does contain more Vitamin A, Vitamin D, riboflavin and pantothenic acid than dijon mustard by weight.

Here is a comparison of the rest of nutrients:

322	calories (KCAL)	508
0	dietary fiber (G)	12
0.56	sugar (G)	6.8
9.6	saturated fat (G)	2
0	Vitamin C (MG)	7.1
381	Vitamin A (UG)	2
218	Vitamin D (IU)	0
2.6	Vitamin E (MG)	5.1
109	potassium (MG)	738
0.18	thiamin (MG)	0.81
0.02	niacin (MG)	4.7
0.35	Vitamin B6 (MG)	0.4
146	folate (UG)	162
2	Vitamin B12 (UG)	0

0.812 | 0.812 | 10.48 Complete Comparison:
Dijon Mustard vs. Egg Yolk

Black Pepper

Similarity: 81%

Black pepper is also high in protein, calcium and iron. Also, black pepper contains more dietary fiber, potassium and niacin than egg yolk.

For 100 grams of egg yolk and black pepper:

Egg Yolk (6 large)		Black Pepper (43 tsps)
2.7	iron (MG)	9.7
3	pantothenic acid (MG)	1.4
0.35	Vitamin B6 (MG)	0.29
16	protein (G)	10
381	Vitamin A (UG)	27
218	Vitamin D (IU)	0
129	calcium (MG)	443
0.53	riboflavin (MG)	0.18
2	Vitamin B12 (UG)	0

However, egg yolk does contain more Vitamin A, Vitamin D, Vitamin E and riboflavin than black pepper by weight.

Here is a comparison of the rest of nutrients:

322	calories (KCAL)	251
0	dietary fiber (G)	25
0.56	sugar (G)	0.64
9.6	saturated fat (G)	1.4
381	Vitamin A (UG)	27
218	Vitamin D (IU)	0
2.6	Vitamin E (MG)	1
109	potassium (MG)	1329
0.18	thiamin (MG)	0.11
0.02	niacin (MG)	1.1
0.35	Vitamin B6 (MG)	0.29
146	folate (UG)	17
2	Vitamin B12 (UG)	0

0.809 | 0.809 | 7.22 Complete Comparison:
Black Pepper vs. Egg Yolk

Spirulina

Similarity: 80%

Spirulina is high in many of the same nutrients as egg yolk, including protein, calcium, iron and riboflavin. Moreover, spirulina contains more dietary fiber, Vitamin C, Vitamin E, potassium and thiamin than egg yolk.

For 100 grams of egg yolk and spirulina:

Egg Yolk (6 large)		Spirulina (14 tbsps)
2.7	iron (MG)	29
3	pantothenic acid (MG)	3.5
0.35	Vitamin B6 (MG)	0.36
16	protein (G)	57
381	Vitamin A (UG)	29
218	Vitamin D (IU)	0
129	calcium (MG)	120
0.53	riboflavin (MG)	3.7
2	Vitamin B12 (UG)	0

However, egg yolk does contain more Vitamin A, Vitamin D, folate and Vitamin B12 than spirulina by weight.

Here is a comparison of the rest of nutrients:

322	calories (KCAL)	290
0	dietary fiber (G)	3.6
0.56	sugar (G)	3.1
9.6	saturated fat (G)	2.7
0	Vitamin C (MG)	10
381	Vitamin A (UG)	29
218	Vitamin D (IU)	0
2.6	Vitamin E (MG)	5
109	potassium (MG)	1363
0.18	thiamin (MG)	2.4
0.02	niacin (MG)	13
0.35	Vitamin B6 (MG)	0.36
146	folate (UG)	94
2	Vitamin B12 (UG)	0

0.801 | 0.801 | 10.32 Complete Comparison:
Spirulina vs. Egg Yolk

Edamame

Similarity: 77%

Edamame is also high in protein, calcium and iron. Moreover, edamame contains more dietary fiber, Vitamin C, potassium, niacin and folate than egg yolk.

For 100 grams of egg yolk and edamame:

Egg Yolk (6 large)		Edamame (5/8 cup)
2.7	iron (MG)	2.3
3	pantothenic acid (MG)	0.4
0.35	Vitamin B6 (MG)	0.1
16	protein (G)	12
381	Vitamin A (UG)	15
218	Vitamin D (IU)	0
129	calcium (MG)	63
0.53	riboflavin (MG)	0.16
2	Vitamin B12 (UG)	0

However, egg yolk does contain more Vitamin A, Vitamin D, Vitamin E and riboflavin than edamame by weight.

Here is a comparison of the rest of nutrients:

322	calories (KCAL)	121
0	dietary fiber (G)	5.2
0.56	sugar (G)	2.2
9.6	saturated fat (G)	0.62
0	trans fat (G)	0.01
0	Vitamin C (MG)	6.1
381	Vitamin A (UG)	15
218	Vitamin D (IU)	0
2.6	Vitamin E (MG)	0.68
109	potassium (MG)	436
0.18	thiamin (MG)	0.2
0.02	niacin (MG)	0.92
0.35	Vitamin B6 (MG)	0.1
146	folate (UG)	311
2	Vitamin B12 (UG)	0

0.767 | 0.767 | 3.97 Complete Comparison:
Edamame vs. Egg Yolk

nuts, grains and legumes

There are quite a few seeds or grains that offer similar nutritional benefits to egg yolk. Granola, wheat germ, flaxseeds, peanut flour and hazelnut are all high in iron, pantothenic acid, Vitamin B6, protein, Vitamin A, Vitamin D, calcium, riboflavin and or Vitamin B12.

Granola

Similarity: 84%

Granola is high in many of the same nutrients as egg yolk, including protein, calcium, iron and riboflavin. Moreover, granola contains more dietary fiber, Vitamin C, Vitamin E and potassium than egg yolk.

For 100 grams of egg yolk and granola:

Egg Yolk (6 large)		Granola (7/8 cup)
2.7	iron (MG)	4
3	pantothenic acid (MG)	0.75
0.35	Vitamin B6 (MG)	0.37
16	protein (G)	14
381	Vitamin A (UG)	1
218	Vitamin D (IU)	0
129	calcium (MG)	76
0.53	riboflavin (MG)	0.35
2	Vitamin B12 (UG)	0

However, egg yolk does contain more Vitamin A, Vitamin D, pantothenic acid and folate than granola by weight.

Here is a comparison of the rest of nutrients:

322	calories (KCAL)	489
0	dietary fiber (G)	8.9
0.56	sugar (G)	20
9.6	saturated fat (G)	4
0	trans fat (G)	0.02
0	Vitamin C (MG)	1.2
381	Vitamin A (UG)	1
218	Vitamin D (IU)	0
2.6	Vitamin E (MG)	11
109	potassium (MG)	539
0.18	thiamin (MG)	0.55
0.02	niacin (MG)	2.7
0.35	Vitamin B6 (MG)	0.37
146	folate (UG)	84
2	Vitamin B12 (UG)	0

0.836 | 0.836 | 7.62 Complete Comparison:
Granola vs. Egg Yolk

Wheat Germ

Similarity: 82%

Wheat germ is high in many of the same nutrients as egg yolk, including protein, iron, riboflavin and pantothenic acid. Moreover, wheat germ contains more dietary fiber, potassium, thiamin, niacin and folate than egg yolk.

For 100 grams of egg yolk and wheat germ:

Egg Yolk (6 large)		Wheat Germ (7/8 cup)
2.7	iron (MG)	6.3
3	pantothenic acid (MG)	2.3
0.35	Vitamin B6 (MG)	1.3
16	protein (G)	23
381	Vitamin A (UG)	0
218	Vitamin D (IU)	0
129	calcium (MG)	39
0.53	riboflavin (MG)	0.5
2	Vitamin B12 (UG)	0

However, egg yolk does contain more Vitamin A, Vitamin D, Vitamin E and calcium than wheat germ by weight.

Here is a comparison of the rest of nutrients:

322	calories (KCAL)	360
0	dietary fiber (G)	13
0.56	sugar (G)	0
9.6	saturated fat (G)	1.7
381	Vitamin A (UG)	0
218	Vitamin D (IU)	0
2.6	Vitamin E (MG)	0
109	potassium (MG)	892
0.18	thiamin (MG)	1.9
0.02	niacin (MG)	6.8
0.35	Vitamin B6 (MG)	1.3
146	folate (UG)	281
2	Vitamin B12 (UG)	0

0.823 | 0.823 | 11.17 Complete Comparison:
Wheat Germ vs. Egg Yolk

Flaxseeds

Similarity: 82%

Flaxseeds are high in many of the same nutrients as egg yolk, including protein, calcium, iron and Vitamin B6. Moreover, flaxseeds contains more dietary fiber, potassium, thiamin and niacin than egg yolk.

For 100 grams of egg yolk and flaxseeds:

Egg Yolk (6 large)		Flaxseeds (10 tbsps)
2.7	iron (MG)	5.7
3	pantothenic acid (MG)	0.99
0.35	Vitamin B6 (MG)	0.47
16	protein (G)	18
381	Vitamin A (UG)	0
218	Vitamin D (IU)	0
129	calcium (MG)	255
0.53	riboflavin (MG)	0.16
2	Vitamin B12 (UG)	0

However, egg yolk does contain more Vitamin A, Vitamin D, Vitamin E and riboflavin than flaxseeds by weight.

Here is a comparison of the rest of nutrients:

322	calories (KCAL)	534
0	dietary fiber (G)	27
0.56	sugar (G)	1.6
9.6	saturated fat (G)	3.7
0	Vitamin C (MG)	0.6
381	Vitamin A (UG)	0
218	Vitamin D (IU)	0
2.6	Vitamin E (MG)	0.31
109	potassium (MG)	813
0.18	thiamin (MG)	1.6
0.02	niacin (MG)	3.1
0.35	Vitamin B6 (MG)	0.47
146	folate (UG)	87
2	Vitamin B12 (UG)	0

0.817 | 0.817 | 9.48 Complete Comparison:
Flaxseeds vs. Egg Yolk

Peanut Flour

Similarity: 82%

Peanut flour is high in many of the same nutrients as egg yolk, including protein, calcium, iron and riboflavin. Moreover, peanut flour contains more dietary fiber, potassium, thiamin and niacin than egg yolk.

For 100 grams of egg yolk and peanut flour:

Egg Yolk (6 large)		Peanut Flour (1.75 cup)
2.7	iron (MG)	2.1
3	pantothenic acid (MG)	2.7
0.35	Vitamin B6 (MG)	0.5
16	protein (G)	52
381	Vitamin A (UG)	0
218	Vitamin D (IU)	0
129	calcium (MG)	140
0.53	riboflavin (MG)	0.48
2	Vitamin B12 (UG)	0

However, egg yolk does contain more Vitamin A, Vitamin D, Vitamin E and Vitamin B12 than peanut flour by weight.

Here is a comparison of the rest of nutrients:

322	calories (KCAL)	327
0	dietary fiber (G)	16
0.56	sugar (G)	8.2
9.6	saturated fat (G)	0.06
381	Vitamin A (UG)	0
218	Vitamin D (IU)	0
2.6	Vitamin E (MG)	0.05
109	potassium (MG)	1290
0.18	thiamin (MG)	0.7
0.02	niacin (MG)	27
0.35	Vitamin B6 (MG)	0.5
146	folate (UG)	248
2	Vitamin B12 (UG)	0

0.815 | 0.815 | 10.16 Complete Comparison:
Peanut Flour vs. Egg Yolk

Hazelnut

Similarity: 81%

Hazelnut is high in many of the same nutrients as egg yolk, including protein, calcium, iron and Vitamin B6. Moreover, hazelnut contains more dietary fiber, Vitamin C, Vitamin E and potassium than egg yolk.

For 100 grams of egg yolk and hazelnut:

Egg Yolk (6 large)		Hazelnut (3.5 ounces)
2.7	iron (MG)	4.4
3	pantothenic acid (MG)	0.92
0.35	Vitamin B6 (MG)	0.62
16	protein (G)	15
381	Vitamin A (UG)	3
218	Vitamin D (IU)	0
129	calcium (MG)	123
0.53	riboflavin (MG)	0.12
2	Vitamin B12 (UG)	0

However, egg yolk does contain more Vitamin A, Vitamin D, riboflavin and pantothenic acid than hazelnut by weight.

Here is a comparison of the rest of nutrients:

322	calories (KCAL)	646
0	dietary fiber (G)	9.4
0.56	sugar (G)	4.9
9.6	saturated fat (G)	4.5
0	Vitamin C (MG)	3.8
381	Vitamin A (UG)	3
218	Vitamin D (IU)	0
2.6	Vitamin E (MG)	15
109	potassium (MG)	755
0.18	thiamin (MG)	0.34
0.02	niacin (MG)	2.1
0.35	Vitamin B6 (MG)	0.62
146	folate (UG)	88
2	Vitamin B12 (UG)	0

0.814 | 0.814 | 7.63 Complete Comparison:
Hazelnut vs. Egg Yolk

Pasta

Similarity: 81%

Pasta is also high in protein, iron and riboflavin. Moreover, pasta contains more dietary fiber, potassium, thiamin, niacin and folate than egg yolk.

For 100 grams of egg yolk and pasta:

Egg Yolk (6 large)		Pasta (1 cup)
2.7	iron (MG)	3.3
3	pantothenic acid (MG)	0.43
0.35	Vitamin B6 (MG)	0.14
16	protein (G)	13
381	Vitamin A (UG)	0
218	Vitamin D (IU)	0
129	calcium (MG)	21
0.53	riboflavin (MG)	0.4
2	Vitamin B12 (UG)	0

However, egg yolk does contain more Vitamin A, Vitamin D, Vitamin E and calcium than pasta by weight.

Here is a comparison of the rest of nutrients:

322	calories (KCAL)	371
0	dietary fiber (G)	3.2
0.56	sugar (G)	2.7
9.6	saturated fat (G)	0.28
381	Vitamin A (UG)	0
218	Vitamin D (IU)	0
2.6	Vitamin E (MG)	0.11
109	potassium (MG)	223
0.18	thiamin (MG)	0.89
0.02	niacin (MG)	7.2
0.35	Vitamin B6 (MG)	0.14
146	folate (UG)	237
2	Vitamin B12 (UG)	0

0.81 | 0.81 | 5.81 Complete Comparison:
Pasta vs. Egg Yolk

Peanuts

Similarity: 81%

Peanuts are high in many of the same nutrients as egg yolk, including protein, saturated fat, calcium and Vitamin B6. Moreover, peanuts contains more dietary fiber, Vitamin E, potassium and niacin than egg yolk.

For 100 grams of egg yolk and peanuts:

Egg Yolk (6 large)		Peanuts (5/8 cup)
2.7	iron (MG)	1.6
3	pantothenic acid (MG)	1
0.35	Vitamin B6 (MG)	0.47
16	protein (G)	24
381	Vitamin A (UG)	0
218	Vitamin D (IU)	0
129	calcium (MG)	58
0.53	riboflavin (MG)	0.2
2	Vitamin B12 (UG)	0

However, egg yolk does contain more Vitamin A, Vitamin D, iron, riboflavin and pantothenic acid than peanuts by weight.

Here is a comparison of the rest of nutrients:

322	calories (KCAL)	587
0	dietary fiber (G)	8.4
0.56	sugar (G)	4.9
9.6	saturated fat (G)	7.7
0	trans fat (G)	0.03
381	Vitamin A (UG)	0
218	Vitamin D (IU)	0
2.6	Vitamin E (MG)	4.9
109	potassium (MG)	634
0.18	thiamin (MG)	0.15
0.02	niacin (MG)	14
0.35	Vitamin B6 (MG)	0.47
146	folate (UG)	97
2	Vitamin B12 (UG)	0

0.81 | 0.81 | 7.45 Complete Comparison:
Peanuts vs. Egg Yolk

Soy Flour

Similarity: 81%

Soy flour is high in many of the same nutrients as egg yolk, including protein, calcium, iron and Vitamin B6. Moreover, soy flour contains more dietary fiber, potassium, thiamin and niacin than egg yolk.

For 100 grams of egg yolk and soy flour:

Egg Yolk (6 large)		Soy Flour (1.25 cup)
2.7	iron (MG)	8.2
3	pantothenic acid (MG)	1.6
0.35	Vitamin B6 (MG)	1.1
16	protein (G)	50
381	Vitamin A (UG)	2
218	Vitamin D (IU)	0
129	calcium (MG)	285
0.53	riboflavin (MG)	0.28
2	Vitamin B12 (UG)	0

However, egg yolk does contain more Vitamin A, Vitamin D, Vitamin E and riboflavin than soy flour by weight.

Here is a comparison of the rest of nutrients:

322	calories (KCAL)	372
0	dietary fiber (G)	16
0.56	sugar (G)	9.3
9.6	saturated fat (G)	1.3
381	Vitamin A (UG)	2
218	Vitamin D (IU)	0
2.6	Vitamin E (MG)	0.55
109	potassium (MG)	2090
0.18	thiamin (MG)	1.1
0.02	niacin (MG)	3
0.35	Vitamin B6 (MG)	1.1
146	folate (UG)	289
2	Vitamin B12 (UG)	0

0.806 | 0.806 | 11.51 Complete Comparison:
Soy Flour vs. Egg Yolk

Sunflower Seeds

Similarity: 81%

Sunflower seeds are high in many of the same nutrients as egg yolk, including protein, saturated fat, calcium and iron. Moreover, sunflower seeds contains more dietary fiber, Vitamin C, potassium, thiamin and niacin than egg yolk.

For 100 grams of egg yolk and sunflower seeds:

Egg Yolk (6 large)		Sunflower Seeds (3/4 cup)
2.7	iron (MG)	6.8
3	pantothenic acid (MG)	7.1
0.35	Vitamin B6 (MG)	0.81
16	protein (G)	17
381	Vitamin A (UG)	0
218	Vitamin D (IU)	0
129	calcium (MG)	57
0.53	riboflavin (MG)	0.29
2	Vitamin B12 (UG)	0

However, egg yolk does contain more Vitamin A, Vitamin D, Vitamin E, riboflavin and Vitamin B12 than sunflower seeds by weight.

Here is a comparison of the rest of nutrients:

322	calories (KCAL)	619
0	dietary fiber (G)	12
0.56	sugar (G)	0
9.6	saturated fat (G)	6
0	Vitamin C (MG)	1.4
381	Vitamin A (UG)	0
218	Vitamin D (IU)	0
2.6	Vitamin E (MG)	0
109	potassium (MG)	491
0.18	thiamin (MG)	0.33
0.02	niacin (MG)	4.2
0.35	Vitamin B6 (MG)	0.81
146	folate (UG)	238
2	Vitamin B12 (UG)	0

0.806 | 0.806 | 8.9 Complete Comparison:
Sunflower Seeds vs. Egg Yolk

Almonds

Similarity: 80%

Almonds are high in many of the same nutrients as egg yolk, including protein, calcium, iron and riboflavin. Moreover, almonds contains more dietary fiber, Vitamin E, potassium and niacin than egg yolk.

For 100 grams of egg yolk and almonds:

Egg Yolk (6 large)		Almonds (3/4 cup)
2.7	iron (MG)	3.7
3	pantothenic acid (MG)	0.47
0.35	Vitamin B6 (MG)	0.14
16	protein (G)	21
381	Vitamin A (UG)	0
218	Vitamin D (IU)	0
129	calcium (MG)	269
0.53	riboflavin (MG)	1.1
2	Vitamin B12 (UG)	0

However, egg yolk does contain more Vitamin A, Vitamin D, pantothenic acid and Vitamin B6 than almonds by weight.

Here is a comparison of the rest of nutrients:

322	calories (KCAL)	579
0	dietary fiber (G)	13
0.56	sugar (G)	4.4
9.6	saturated fat (G)	3.8
0	trans fat (G)	0.02
381	Vitamin A (UG)	0
218	Vitamin D (IU)	0
2.6	Vitamin E (MG)	26
109	potassium (MG)	733
0.18	thiamin (MG)	0.21
0.02	niacin (MG)	3.6
0.35	Vitamin B6 (MG)	0.14
146	folate (UG)	44
2	Vitamin B12 (UG)	0

0.798 | 0.798 | 8.65 Complete Comparison:
Almonds vs. Egg Yolk

Hemp Seeds

Similarity: 79%

Hemp seeds are high in many of the same nutrients as egg yolk, including protein, calcium, iron and Vitamin B6. Moreover, hemp seeds contains more dietary fiber, potassium, thiamin and niacin than egg yolk.

For 100 grams of egg yolk and hemp seeds:

Egg Yolk (6 large)		Hemp Seeds (10 tbsps)
2.7	iron (MG)	8
3	pantothenic acid (MG)	0
0.35	Vitamin B6 (MG)	0.6
16	protein (G)	32
381	Vitamin A (UG)	1
218	Vitamin D (IU)	0
129	calcium (MG)	70
0.53	riboflavin (MG)	0.29
2	Vitamin B12 (UG)	0

However, egg yolk does contain more Vitamin A, Vitamin D, Vitamin E and riboflavin than hemp seeds by weight.

Here is a comparison of the rest of nutrients:

322	calories (KCAL)	553
0	dietary fiber (G)	4
0.56	sugar (G)	1.5
9.6	saturated fat (G)	4.6
0	Vitamin C (MG)	0.5
381	Vitamin A (UG)	1
218	Vitamin D (IU)	0
2.6	Vitamin E (MG)	0.8
109	potassium (MG)	1200
0.18	thiamin (MG)	1.3
0.02	niacin (MG)	9.2
0.35	Vitamin B6 (MG)	0.6
146	folate (UG)	110
2	Vitamin B12 (UG)	0

0.79 | 0.79 | 9.61 Complete Comparison:
Hemp Seeds vs. Egg Yolk

Pistachio

Similarity: 78%

Pistachio is high in many of the same nutrients as egg yolk, including protein, saturated fat, calcium and iron. Moreover, pistachio contains more dietary fiber, Vitamin C, potassium and thiamin than egg yolk.

For 100 grams of egg yolk and pistachio:

Egg Yolk (6 large)		Pistachio (7/8 cup)
2.7	iron (MG)	4
3	pantothenic acid (MG)	0.51
0.35	Vitamin B6 (MG)	1.1
16	protein (G)	21
381	Vitamin A (UG)	13
218	Vitamin D (IU)	0
129	calcium (MG)	107
0.53	riboflavin (MG)	0.23
2	Vitamin B12 (UG)	0

However, egg yolk does contain more Vitamin A, Vitamin D, riboflavin, pantothenic acid and folate than pistachio by weight.

Here is a comparison of the rest of nutrients:

322	calories (KCAL)	572
0	dietary fiber (G)	10
0.56	sugar (G)	7.7
9.6	saturated fat (G)	5.6
0	Vitamin C (MG)	3
381	Vitamin A (UG)	13
218	Vitamin D (IU)	0
2.6	Vitamin E (MG)	2.2
109	potassium (MG)	1007
0.18	thiamin (MG)	0.7
0.02	niacin (MG)	1.4
0.35	Vitamin B6 (MG)	1.1
146	folate (UG)	51
2	Vitamin B12 (UG)	0

0.784 | 0.784 | 7.29 Complete Comparison:
Pistachio vs. Egg Yolk

Nutritional Yeast

Similarity: 78%

Nutritional yeast is high in many of the same nutrients as egg yolk, including protein, iron, riboflavin and pantothenic acid. Moreover, nutritional yeast contains more dietary fiber, potassium, thiamin, niacin and folate than egg yolk.

For 100 grams of egg yolk and nutritional yeast:

Egg Yolk (6 large)		Nutritional Yeast (25 tsps)
2.7	iron (MG)	2.2
3	pantothenic acid (MG)	14
0.35	Vitamin B6 (MG)	1.5
16	protein (G)	40
381	Vitamin A (UG)	0
218	Vitamin D (IU)	0
129	calcium (MG)	30
0.53	riboflavin (MG)	4
2	Vitamin B12 (UG)	12

However, egg yolk does contain more Vitamin A, Vitamin D, Vitamin E and calcium than nutritional yeast by weight.

Here is a comparison of the rest of nutrients:

322	calories (KCAL)	325
0	dietary fiber (G)	27
0.56	sugar (G)	0
9.6	saturated fat (G)	1
0	Vitamin C (MG)	0.3
381	Vitamin A (UG)	0
218	Vitamin D (IU)	0
2.6	Vitamin E (MG)	0
109	potassium (MG)	955
0.18	thiamin (MG)	11
0.02	niacin (MG)	40
0.35	Vitamin B6 (MG)	1.5
146	folate (UG)	2340
2	Vitamin B12 (UG)	12

0.78 | 0.78 | 12.22 Complete Comparison:
Nutritional Yeast vs. Egg Yolk

Mung Bean

Similarity: 78%

Mung bean is high in many of the same nutrients as egg yolk, including protein, calcium, iron and Vitamin B6. Moreover, mung bean contains more dietary fiber, Vitamin C, potassium and thiamin than egg yolk.

For 100 grams of egg yolk and mung bean:

Egg Yolk (6 large)		Mung Bean (1/2 cup)
2.7	iron (MG)	6.7
3	pantothenic acid (MG)	1.9
0.35	Vitamin B6 (MG)	0.38
16	protein (G)	24
381	Vitamin A (UG)	6
218	Vitamin D (IU)	0
129	calcium (MG)	132
0.53	riboflavin (MG)	0.23
2	Vitamin B12 (UG)	0

However, egg yolk does contain more Vitamin A, Vitamin D, Vitamin E and riboflavin than mung bean by weight.

Here is a comparison of the rest of nutrients:

322	calories (KCAL)	347
0	dietary fiber (G)	16
0.56	sugar (G)	6.6
9.6	saturated fat (G)	0.35
0	Vitamin C (MG)	4.8
381	Vitamin A (UG)	6
218	Vitamin D (IU)	0
2.6	Vitamin E (MG)	0.51
109	potassium (MG)	1246
0.18	thiamin (MG)	0.62
0.02	niacin (MG)	2.3
0.35	Vitamin B6 (MG)	0.38
146	folate (UG)	625
2	Vitamin B12 (UG)	0

0.779 | 0.779 | 7.63 Complete Comparison:
Mung Bean vs. Egg Yolk

Other Nutritional Substitutes

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