Egg Yolk vs. White
Below is a table that compares the nutritional value of egg whites and yolks, with data provided by the USDA. An additional analysis in the last two columns, provides the percentage of the total nutrition found in the yolk versus the white.
|Nutrient||White||Yolk||% Total in White||% Total in Yolk|
|Calcium||2.3 mg||21.9 mg||9.5%||90.5%|
|Magnesium||3.6 mg||0.85 mg||80.8%||19.2%|
|Iron||0.03 mg||0.4 mg||6.2%||93.8%|
|Phosphorus||5 mg||66.3 mg||7%||93%|
|Potassium||53.8 mg||18.5 mg||74.4%||25.6%|
|Sodium||54.8 mg||8.2 mg||87%||13%|
|Zinc||0.01 mg||0.4 mg||0.2%||99.8%|
|Copper||0.008 mg||0.013 mg||38%||62%|
|Manganese||0.004 mg||0.009 mg||30.8%||69.2%|
|Selenium||6.6 mcg||9.5 mcg||41%||59%|
|Thiamin||0.01 mg||0.03 mg||3.2%||96.8%|
|Riboflavin||0.145 mg||0.09 mg||61.7%||48.3%|
|Niacin||0.035 mg||0.004 mg||89.7%||9.3%|
|Pantothenicacid.||0.63 mg||0.51 mg||11%||89%|
|B6||0.002 mg||0.059 mg||3.3%||96.7%|
|Folate||1.3 mcg||24.8 mcg||5%||95%|
|B12||0.03 mcg||0.331 mcg||8.3%||91.7%|
|Vitamin A||0 IU||245 IU||0%||100%|
|Vitamin E||0 mg||0.684 mg||0%||100%|
|Vitamin D||0 IU||18.3 IU||0%||100%|
|Vitamin K||0 IU||0.119 IU||0%||100%|
|DHA and AA||0||94 mg||0%||100%|
|Carotenoids||0 mcg||21 mcg||0%||100%|
Egg yolks are indeed full of cholesterol, and as explained in 6 Reasons to Love Eggs, there is no scientific reason to worry about it. Like most cholesterol-rich foods, eggs are full of important nutrients, especially the fat-soluble vitamins and essential fatty acids. In fact, the comprehensive list of nutrients in eggs would offer better health insurance than your multi-vitamin.
Here is why egg yolk is superior nutritionally to egg white:
1- Nutrient Density: The yolk contains most of the nutrients in an egg. Did you notice the protein content of egg yolk? Most people assume all the protein is in the white.
2- 100% of 6 Important Nutrients: The yolk contains all of the carotenoids, essential fatty acids (DHA, AA) and vitamins A, E, D, and K. The white does not contain hundred percent of any nutrient.
3- More than 90% of Minerals and Vitamins: The important minerals include calcium, iron, phosphorus, zinc and the important vitamins are thiamin, B6, folate, and B12, and 89% of the panthothenic acid. The white does not contain more than 90% of any nutrient, but it does have over 80% of the magnesium, sodium, and niacin (a little credit to the white).
4- Majority of the remaining minerals:
Egg yolks contain 50-80 % of the copper, manganese, and selenium, while the white contains between 50% and 80% of the potassium, riboflavin, and protein.
It should also be kept in mind that the yolk of an egg is smaller than the white. Where the white contains a slim majority of nutrients, such as protein (57%) and some minerals, this is not due to a greater concentration in the white, but simply to the fact that there is more white in the egg than yolk.
Grandma and Grandpa ate eggs, butter and whole lot of other shunned foods everyday and were healthy well into their old age. Maybe they knew what they were doing after all….just say’n.