Nutrition Comparison Tool

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      Poached Eggs
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      Poached Eggs
      ×
      Raw Egg Yolks
      ×
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      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Poached Eggs 1 large (x1) 4% DV 72 calories
      • Poached Eggs 1 large (x1) 4% DV 72 calories
      • Raw Egg Yolks 1 large (x1) 3% DV 55 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Poached Eggs 1 large (x1) 6% DV 4.7g
      • Poached Eggs 1 large (x1) 6% DV 4.7g
      • Raw Egg Yolks 1 large (x1) 6% DV 4.5g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Poached Eggs 1 large (x1) 0% DV 0.36g
      • Poached Eggs 1 large (x1) 0% DV 0.36g
      • Raw Egg Yolks 1 large (x1) 0% DV 0.61g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Poached Eggs 1 large (x1) 13% DV 6.3g
      • Poached Eggs 1 large (x1) 13% DV 6.3g
      • Raw Egg Yolks 1 large (x1) 5% DV 2.7g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Poached Eggs 1 large (x1) 62% DV 185mg
      • Poached Eggs 1 large (x1) 62% DV 185mg
      • Raw Egg Yolks 1 large (x1) 61% DV 184.5mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Poached Eggs 1 large (x1) 8% DV 1.6g
      • Poached Eggs 1 large (x1) 8% DV 1.6g
      • Raw Egg Yolks 1 large (x1) 8% DV 1.6g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Poached Eggs 1 large (x1) 0% DV 0g
      • Poached Eggs 1 large (x1) 0% DV 0g
      • Raw Egg Yolks 1 large (x1) 0% DV 0g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Poached Eggs 1 large (x1) 0% DV 0.19g
      • Poached Eggs 1 large (x1) 0% DV 0.19g
      • Raw Egg Yolks 1 large (x1) 0% DV 0.1g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Poached Eggs 1 large (x1) 5% DV 0.88mg
      • Poached Eggs 1 large (x1) 5% DV 0.88mg
      • Raw Egg Yolks 1 large (x1) 3% DV 0.46mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Poached Eggs 1 large (x1) 2% DV 28mg
      • Poached Eggs 1 large (x1) 2% DV 28mg
      • Raw Egg Yolks 1 large (x1) 2% DV 21.9mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Poached Eggs 1 large (x1) 1% DV 69mg
      • Poached Eggs 1 large (x1) 1% DV 69mg
      • Raw Egg Yolks 1 large (x1) 0% DV 18.5mg
      Comparison Table

      Table Legend

      1. Poached Eggs
      2. Poached Eggs
      3. Raw Egg Yolks
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3
      Weight (g) 50 50 17
      Calories
      (%DV)
      72
      (4%)
      72
      (4%)
      55
      (3%)
      Fat (g)
      (%DV)
      4.7
      (6%)
      4.7
      (6%)
      4.5
      (6%)
      Protein (g)
      (%DV)
      6.3
      (13%)
      6.3
      (13%)
      2.7
      (5%)
      Carbohydrate (g)
      (%DV)
      0.36
      (0%)
      0.36
      (0%)
      0.61
      (0%)
      Sugars (g)
      (%DV)
      0.19
      (0%)
      0.19
      (0%)
      0.1
      (0%)
      Fiber (g)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Cholesterol (mg)
      (%DV)
      185
      (62%)
      185
      (62%)
      184.5
      (61%)
      Saturated Fats (g)
      (%DV)
      1.6
      (8%)
      1.6
      (8%)
      1.6
      (8%)
      Net-Carbs (g) 0.36
      0.36
      0.61
      Trans Fatty Acids (g) 0.02
      0.02
      --
        Minerals
      Food # 1 2 3
      Weight (g) 50 50 17
      Calcium (mg)
      (%DV)
      28
      (2%)
      28
      (2%)
      21.9
      (2%)
      Iron, Fe (mg)
      (%DV)
      0.88
      (5%)
      0.88
      (5%)
      0.46
      (3%)
      Potassium, K (mg)
      (%DV)
      69
      (1%)
      69
      (1%)
      18.5
      (0%)
      Magnesium (mg)
      (%DV)
      6
      (1%)
      6
      (1%)
      0.85
      (0%)
      Phosphorus, P (mg)
      (%DV)
      98.5
      (8%)
      98.5
      (8%)
      66.3
      (5%)
      Sodium (mg)
      (%DV)
      148.5
      (6%)
      148.5
      (6%)
      8.2
      (0%)
      Zinc, Zn (mg)
      (%DV)
      0.65
      (6%)
      0.65
      (6%)
      0.39
      (4%)
      Copper, Cu (mg)
      (%DV)
      0.04
      (4%)
      0.04
      (4%)
      0.01
      (1%)
      Manganese (mg)
      (%DV)
      0.01
      (1%)
      0.01
      (1%)
      0.01
      (0%)
      Selenium, Se (mcg)
      (%DV)
      15.3
      (28%)
      15.3
      (28%)
      9.5
      (17%)
      Fluoride, F (mcg)
      (%AI)
      0.55
      (0%)
      0.55
      (0%)
      --
      (--%)
      Molybdenum (mcg) --
      --
      --
      Iodine, I (mcg) --
      --
      --
      Chlorine (mg) --
      --
      --
      Chromium (mcg) --
      --
      --
        Vitamins
      Food # 1 2 3
      Weight (g) 50 50 17
      Vitamin A, RAE (mcg)
      (%DV)
      80
      (9%)
      80
      (9%)
      64.8
      (7%)
      Vitamin C (mg)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Thiamin (B1) (mg)
      (%DV)
      0.02
      (1%)
      0.02
      (1%)
      0.03
      (2%)
      Riboflavin (B2) (mg)
      (%DV)
      0.19
      (15%)
      0.19
      (15%)
      0.09
      (7%)
      Niacin (B3) (mg)
      (%DV)
      0.03
      (0%)
      0.03
      (0%)
      0
      (0%)
      Vitamin B5 (PA) (mg)
      (%DV)
      0.76
      (15%)
      0.76
      (15%)
      0.51
      (10%)
      Vitamin B6 (mg)
      (%DV)
      0.07
      (4%)
      0.07
      (4%)
      0.06
      (3%)
      Biotin (mcg) --
      --
      --
      Folate (B9) (mcg)
      (%DV)
      17.5
      (4%)
      17.5
      (4%)
      24.8
      (6%)
      Folic acid (mcg)
      (%)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Food Folate (mcg)
      (%)
      17.5
      (4%)
      17.5
      (4%)
      24.8
      (6%)
      Folate DFE (mcg)
      (%)
      17.5
      (4%)
      17.5
      (4%)
      24.8
      (6%)
      Choline (mg)
      (%DV)
      117.1
      (21%)
      117.1
      (21%)
      139.4
      (25%)
      Vitamin B12 (mcg)
      (%DV)
      0.36
      (15%)
      0.36
      (15%)
      0.33
      (14%)
      Retinol (mcg) 79.5
      79.5
      63.1
      Carotene, beta (mcg)
      (%RDA)
      0
      (0%)
      0
      (0%)
      15
      (0%)
      Carotene, alpha (mcg)
      (%RDA)
      0
      (0%)
      0
      (0%)
      6.5
      (0%)
      Cryptoxanthin, beta (mcg)
      (%RDA)
      4.5
      (0%)
      4.5
      (0%)
      5.6
      (0%)
      Vitamin A, IU (IU) 269 269 245.1
      Lycopene (mcg) 0
      0
      0
      Lut + Zeaxanthin (mcg) 250.5
      250.5
      186
      Vitamin E (mg)
      (%DV)
      0.52
      (3%)
      0.52
      (3%)
      0.44
      (3%)
      Vitamin D (mcg)
      (%DV)
      1
      (5%)
      1
      (5%)
      0.92
      (5%)
      Vitamin D2 (mcg) --
      --
      --
      Vitamin D3 (mcg) 1
      1
      0.92
      Vitamin D (IU)
      (%DV)
      41
      (5%)
      41
      (5%)
      37.1
      (5%)
      Vitamin K (mcg)
      (%DV)
      0.15
      (0%)
      0.15
      (0%)
      0.12
      (0%)
      Vitamin K1 (mcg) 0.05
      0.05
      0.02
      Menaquinone-4 (K2) (mcg) --
      --
      --
        Other
      Food # 1 2 3
      Weight (g) 50 50 17
      Water (g) 37.9
      37.9
      8.9
      Ash (g) 0.73
      0.73
      0.29
      Alcohol (g) 0
      0
      0
      Caffeine (mg) 0
      0
      0
      Theobromine (mg) 0
      0
      0
      PRAL score 4.73
      4.73
      3.08
        Carbohydrates
      Food # 1 2 3
      Weight (g) 50 50 17
      Soluble Fiber (g) --
      --
      --
      Insoluble Fiber (g) --
      --
      --
      Added Sugar (g)
      (%DV)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Sucrose (g) 0
      0
      0.01
      Glucose (Dextrose) (g) 0.19
      0.19
      0.03
      Fructose (g) 0
      0
      0.01
      Lactose (g) 0
      0
      0.01
      Maltose (g) 0
      0
      0.01
      Galactose (g) 0
      0
      0.01
      Starch (g) --
      --
      --
      Carbohydrate, other (g) --
      --
      --
      Total sugar alcohols (g) --
      --
      --
        Fats
      Food # 1 2 3
      Weight (g) 50 50 17
      Monounsaturated Fats (g) 1.822
      1.822
      1.995
      Polyunsaturated Fats (g) 0.952
      0.952
      0.715
      Omega 3s (g)
      (%AI)
      0.024
      (2%)
      0.024
      (2%)
      0.018
      (1%)
      Omega 6s (g)
      (%AI)
      0.775
      (5%)
      0.775
      (5%)
      0.601
      (4%)
      Omega 3 to Omega 6 Ratio 0.03
      0.03
      0.03
      Omega 6 to Omega 3 Ratio 32.27
      32.27
      34.35
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Eicosapentaenoic Acid (EPA) (g) 0
      0
      0.002
      Docosapentaenoic Acid (DPA) (g) 0.004
      0.004
      0
      Docosahexaenoic Acid (DHA) (g) 0.029
      0.029
      0.019
      n-3-Eicosatrienoic Acid (20:3) (g) --
      --
      --
      Omega 6s  
      Linoleic Acid (n-6-c-c) (g) --
      --
      --
      gamma-Linolenic Acid (GLA) (g) --
      --
      --
      c-c-n6-Eicosadienoic Acid (g) 0.009
      0.009
      --
      DHG-linolenic acid (DGLA) (g) --
      --
      --
      Arachidonic acid (AA) (g) --
      --
      --
      Saturated Fats  
      Butyric (4:0) (g) 0.002
      0.002
      0
      Caproic (6:0) (g) 0
      0
      0
      Caprylic Acid (8:0) (g) 0.002
      0.002
      0.002
      Capric Acid (10:0) (g) 0.003
      0.003
      0.002
      Lauric Acid (12:0) (g) 0
      0
      0.002
      Tridecanoic Acid (13:0) (g) --
      --
      --
      Myristic Acid (14:0) (g) 0.017
      0.017
      0.018
      Pentadecanoic Acid (15:0) (g) 0.004
      0.004
      0.002
      Palmitic Acid (16:0) (g) 1.111
      1.111
      1.166
      Margaric Acid (17:0) (g) 0.011
      0.011
      0.009
      Stearic Acid (18:0) (g) 0.404
      0.404
      0.411
      Arachidic Acid (20:0) (g) 0.002
      0.002
      0.005
      Behenic Acid (22:0) (g) 0.002
      0.002
      0.006
      Lignoceric Acid (24:0) (g) 0
      0
      0.002
      Monounsaturated Fats  
      Myristoleic Acid (14:1) (g) 0.004
      0.004
      0.004
      Pentadecenoic Acid (15:1) (g) 0
      0
      --
      Palmitoleic Acid (16:1) (g) 0.1
      0.1
      0.156
      cis-Palmitoleic Acid (16:1 cis) (g) --
      --
      --
      Heptadecenoic Acid (17:1) (g) 0.006
      0.006
      --
      Oleic Acid (18:1) (g) 1.699
      1.699
      1.819
      c-Oleic Acid (18:1 cis) (g) --
      --
      --
      c-Vaccenic acid (g) --
      --
      --
      Gadoleic Acid (20:1) (g) 0.014
      0.014
      0.015
      Docosenoic Acid (22:1) (g) 0
      0
      0.002
      c-Docosenoic Acid (22:1 c) (g) --
      --
      --
      c-Tetracosenoic Acid (24:1 c) (g) 0
      0
      --
      Polyunsaturated Fats  
      Octadecadienoic Acid (18:2) (g) 0.775
      0.775
      0.601
      Conjugated Linoleic Acid (CLAs) (g) --
      --
      --
      Octadecadienoic Acid (mixed) (g) --
      --
      --
      Octadecatrienoic (undiff) (g) 0.024
      0.024
      0.018
      Octadecatrienoic Acid (mixed) (g) --
      --
      --
      Parinaric Acid (18:4) (g) 0
      0
      0
      Eicosatrienoic Acid (20:3) (g) 0.012
      0.012
      --
      Eicosatetraenoic Acid 20:4 (g) 0.094
      0.094
      0.074
      Heneicosapentaenoic Acid 21:5 (g) --
      --
      --
      22:4 (g) 0.007
      0.007
      --
      Trans Fats  
      t-Polyenoic Fats (g) --
      --
      --
      t-Monoenoic Fats (g) --
      --
      --
      t-Palmitoleic Acid (16:1 t) (g) --
      --
      --
      t-Oleic Acid (18:1 t) (g) --
      --
      --
      t-Docosenoic Acid (22:1 t) (g) --
      --
      --
      t-Octadecadienoic Acid (18:2 t) (g) --
      --
      --
      t-t-Octadecadienoic Acid (g) --
      --
      --
      Phytosterols (Plant Sterols)  
      Phytosterols (g) 0
      0
      --
      Stigmasterol (g) --
      --
      --
      Campesterol (g) --
      --
      --
      Beta-sitosterol (g) --
      --
      --
      Amino Acids
      Food # 1 2 3
      Weight (g) 50 50 17
      Essential  
      Histidine (mg)
      (%RDI)
      154
      (22%)
      154
      (22%)
      71
      (10%)
      Isoleucine (mg)
      (%RDI)
      335
      (24%)
      335
      (24%)
      147
      (11%)
      Leucine (mg)
      (%RDI)
      541
      (20%)
      541
      (20%)
      238
      (9%)
      Lysine (mg)
      (%RDI)
      455
      (22%)
      455
      (22%)
      207
      (10%)
      Methionine (mg)
      (%RDI)
      189
      (26%)
      189
      (26%)
      64
      (9%)
      Phenylalanine (mg)
      (%RDI)
      339
      (39%)
      339
      (39%)
      116
      (13%)
      Threonine (mg)
      (%RDI)
      277
      (26%)
      277
      (26%)
      117
      (11%)
      Tryptophan (mg)
      (%RDI)
      83
      (30%)
      83
      (30%)
      30
      (11%)
      Valine (mg)
      (%RDI)
      428
      (23%)
      428
      (23%)
      161
      (9%)
      Conditional  
      Arginine (mg) 409
      409
      187
      Cystine (mg)
      (%RDI)
      136
      (47%)
      136
      (47%)
      45
      (16%)
      Glycine (mg) 215
      215
      83
      Proline (mg) 255
      255
      110
      Tyrosine (mg)
      (%RDI)
      249
      (28%)
      249
      (28%)
      115
      (13%)
      Non-Essential  
      Alanine (mg) 366
      366
      142
      Aspartic acid (mg) 662
      662
      264
      Betaine (mg) 0.15
      0.15
      0.15
      Glutamic acid (mg) 834
      834
      335
      Hydroxyproline (mg) --
      --
      --
      Serine (mg) 484
      484
      225
      Data Source
      Poached Eggs
      USDA Food Data Central Standard Release (Common)
      Poached Eggs
      USDA Food Data Central Standard Release (Common)
      Raw Egg Yolks
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.