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Egg, poached
Egg, poached4
VS
Egg yolk, raw
Egg yolk, raw4

Dead heat · 8 categories decided · 2 ties

Each value is per 100 g edible portion.

The verdict

It's a dead heat — each wins 4 of 8 match-ups.

Pick Egg, poached for less sugar, less saturated fat, more potassium and more magnesium.

Pick Egg yolk, raw for more protein, less sodium, more calcium and more iron.

Evenly matched on fiber and vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    143 kcal
    322 kcal
  • Proteinmore is better
    12.51 g
    15.86 gWIN
  • Carbohydrate
    0.71 g
    3.59 g
  • Fibermore is better
    0 g
    0 g
  • Total sugarsless is better
    WIN0.37 g
    0.56 g
  • Total fat
    9.47 g
    26.54 g
  • Saturated fatless is better
    WIN3.11 g
    9.55 g
  • Sodiumless is better
    297 mg
    48 mgWIN
  • Potassiummore is better
    WIN138 mg
    109 mg
  • Calciummore is better
    56 mg
    129 mgWIN
  • Ironmore is better
    1.75 mg
    2.73 mgWIN
  • Magnesiummore is better
    WIN12 mg
    5 mg
  • Vitamin Cmore is better
    0 mg
    0 mg
  • Vitamin Dmore is better
    —
    —

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.

Egg, poached vs Egg yolk, raw · Foodatron