Egg Yolk vs Milk Nonfat
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Milk Nonfat has more protein per 100 calories: 9.91 g against 4.99 g.
- Milk Nonfat is lighter per 100 g: 183 kcal against 305 kcal.
- Egg Yolk leads in 20 micronutrients, including Vitamin A, Vitamin B6, Folate.
- Milk Nonfat leads in 30 micronutrients, including Thiamin (B1), Riboflavin (B2), Niacin (B3).
Per 100 calories
| Nutrient | Egg Yolk | Milk Nonfat |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 4.99 g | 9.91 g |
| Carbs | 1.31 g | 14.4 g |
| Fat | 8.19 g | 0.209 g |
| Vitamins | ||
| Vitamin A | 122 µg | 87.7 µg |
| Thiamin (B1) | 0.059 mg | 0.104 mg |
| Riboflavin (B2) | 0.176 mg | 0.459 mg |
| Niacin (B3) | 0.01 mg | 0.246 mg |
| Pantothenic Acid (B5) | 1.06 mg | 1.03 mg |
| Vitamin B6 | 0.127 mg | 0.099 mg |
| Folate | 51.4 µg | 13.8 µg |
| Vitamin B12 | 0.6 µg | 1.13 µg |
| Choline | 232 mg | 45.9 mg |
| Vitamin C | 0 mg | 1.89 mg |
| Vitamin D | 1.66 µg | 1.52 µg |
| Vitamin E | 0.772 mg | 0.004 mg |
| Vitamin K | 0.229 µg | 0.014 µg |
| Minerals | ||
| Calcium | 41.4 mg | 304 mg |
| Iron | 1.24 mg | 0.089 mg |
| Magnesium | 3.05 mg | 29.4 mg |
| Phosphorus | 136 mg | 276 mg |
| Potassium | 35.8 mg | 431 mg |
| Sodium | 20.6 mg | 236 mg |
| Zinc | 0.939 mg | 1.17 mg |
| Copper | 0.007 mg | 0.012 mg |
| Manganese | 0.023 mg | 0.005 mg |
| Selenium | 18.1 µg | 7.53 µg |
| Iodine | 120 µg | 87.6 µg |
| Carbohydrates | ||
| Sugar | 1.2 g | 15.6 g |
| Fructose | 0.019 g | 0 g |
| Fats | ||
| Polyunsaturated Fat | 1.41 g | 0.008 g |
| Monounsaturated Fat | 3.33 g | 0.055 g |
| Saturated Fat | 2.76 g | 0.135 g |
| Trans Fat | 0.035 g | 0 g |
| Cholesterol | 327 mg | 4.53 mg |
| Omega-3 (ALA) | 0.029 g | 0 g |
| Omega-3 (EPA) | 0.001 g | 0 g |
| Omega-3 (DHA) | 0.041 g | 0 g |
| Omega-6 (Linoleic Acid) | 1.17 g | 0.005 g |
| Amino Acids | ||
| Histidine | 0.127 g | 0.292 g |
| Isoleucine | 0.256 g | 0.644 g |
| Leucine | 0.429 g | 1.05 g |
| Lysine | 0.374 g | 0.853 g |
| Methionine | 0.122 g | 0.269 g |
| Cystine | 0.084 g | 0.107 g |
| Phenylalanine | 0.216 g | 0.518 g |
| Tyrosine | 0.204 g | 0.518 g |
| Threonine | 0.22 g | 0.482 g |
| Tryptophan | 0.065 g | 0.15 g |
| Valine | 0.289 g | 0.716 g |
| Arginine | 0.339 g | 0.385 g |
| Alanine | 0.257 g | 0.369 g |
| Serine | 0.479 g | 0.818 g |
| Proline | 0.612 g | 2.25 g |
| Glycine | 0.151 g | 0.226 g |
| Aspartic Acid | 0.198 g | 1.04 g |
| Glutamic Acid | 0.412 g | 0.586 g |
Per 100 grams
| Nutrient | Egg Yolk | Milk Nonfat |
|---|---|---|
| Calories | 305 kcal | 183 kcal |
| Protein | 15.2 g | 18.1 g |
| Carbs | 4 g | 26.4 g |
| Fat | 25 g | 0.382 g |
| Vitamins | ||
| Vitamin A | 373 µg | 160 µg |
| Thiamin (B1) | 0.18 mg | 0.19 mg |
| Riboflavin (B2) | 0.538 mg | 0.839 mg |
| Niacin (B3) | 0.031 mg | 0.449 mg |
| Pantothenic Acid (B5) | 3.24 mg | 1.87 mg |
| Vitamin B6 | 0.387 mg | 0.18 mg |
| Folate | 157 µg | 25.3 µg |
| Vitamin B12 | 1.83 µg | 2.07 µg |
| Choline | 709 mg | 83.9 mg |
| Vitamin C | 0 mg | 3.46 mg |
| Vitamin D | 5.08 µg | 2.77 µg |
| Vitamin E | 2.36 mg | 0.007 mg |
| Vitamin K | 0.7 µg | 0.025 µg |
| Minerals | ||
| Calcium | 127 mg | 556 mg |
| Iron | 3.78 mg | 0.163 mg |
| Magnesium | 9.3 mg | 53.7 mg |
| Phosphorus | 414 mg | 504 mg |
| Potassium | 109 mg | 787 mg |
| Sodium | 62.8 mg | 431 mg |
| Zinc | 2.87 mg | 2.14 mg |
| Copper | 0.022 mg | 0.022 mg |
| Manganese | 0.07 mg | 0.01 mg |
| Selenium | 55.3 µg | 13.8 µg |
| Iodine | 368 µg | 160 µg |
| Carbohydrates | ||
| Sugar | 3.67 g | 28.6 g |
| Fructose | 0.057 g | 0 g |
| Fats | ||
| Polyunsaturated Fat | 4.3 g | 0.015 g |
| Monounsaturated Fat | 10.2 g | 0.1 g |
| Saturated Fat | 8.43 g | 0.247 g |
| Trans Fat | 0.107 g | 0 g |
| Cholesterol | 997 mg | 8.27 mg |
| Omega-3 (ALA) | 0.088 g | 0 g |
| Omega-3 (EPA) | 0.004 g | 0 g |
| Omega-3 (DHA) | 0.126 g | 0 g |
| Omega-6 (Linoleic Acid) | 3.57 g | 0.01 g |
| Amino Acids | ||
| Histidine | 0.389 g | 0.534 g |
| Isoleucine | 0.781 g | 1.18 g |
| Leucine | 1.31 g | 1.92 g |
| Lysine | 1.14 g | 1.56 g |
| Methionine | 0.371 g | 0.492 g |
| Cystine | 0.255 g | 0.195 g |
| Phenylalanine | 0.659 g | 0.947 g |
| Tyrosine | 0.622 g | 0.946 g |
| Threonine | 0.673 g | 0.881 g |
| Tryptophan | 0.197 g | 0.275 g |
| Valine | 0.882 g | 1.31 g |
| Arginine | 1.04 g | 0.704 g |
| Alanine | 0.783 g | 0.675 g |
| Serine | 1.46 g | 1.49 g |
| Proline | 1.87 g | 4.12 g |
| Glycine | 0.46 g | 0.413 g |
| Aspartic Acid | 0.603 g | 1.9 g |
| Glutamic Acid | 1.26 g | 1.07 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Egg Yolk and Milk Nonfat, including preparation variants and research-cited compound levels, or compare any two foods.