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Egg, poached Leader
Egg, poached5
VS
Egg yolk, raw
Egg yolk, raw3

Egg, poached leads 5–3 · 8 categories decided · 2 ties

Both foods compared at 100 kcal.

The verdict

Egg, poached comes out ahead, winning 5 of 8 nutrient match-ups.

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

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

Evenly matched on fiber and vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    100 kcal
    100 kcal
  • Proteinmore is better
    WIN8.75 g
    4.93 g
  • Carbohydrate
    0.5 g
    1.11 g
  • Fibermore is better
    0 g
    0 g
  • Total sugarsless is better
    0.26 g
    0.17 gWIN
  • Total fat
    6.62 g
    8.24 g
  • Saturated fatless is better
    WIN2.18 g
    2.97 g
  • Sodiumless is better
    207.69 mg
    14.91 mgWIN
  • Potassiummore is better
    WIN96.5 mg
    33.85 mg
  • Calciummore is better
    39.16 mg
    40.06 mgWIN
  • Ironmore is better
    WIN1.22 mg
    0.85 mg
  • Magnesiummore is better
    WIN8.39 mg
    1.55 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