The debate whether the chicken or egg came first has been going on for centuries but for various nutritional experts (and also those who are careful about their diet), the bigger question goes: Which is healthier, the egg white or the egg yolk?
Eggs are a staple in dining tables in homes all over the world as they are cheap and at the same time, a great source of protein. But eggs are also scrutinized by some research groups for their supposed high cholesterol content.
Most of eggs’ cholesterol is found in the yolk though studies have also shown this cholesterol is not really associated with the onset of heart attack or stroke. Egg whites, meanwhile, though with less fat and cholesterol, does not have as much vitamins and minerals.
Let us take a comparative look at both.
Calorie
Egg White: 17 Calories
Egg Yolk: 55 Calories
The American Heart Association has previously released a report urging adults to only ingest a total of 300 calories per day. Both the egg white and the egg yolk are well below the recommended amount but if you are really conscious with your food intake, you might want to stick to egg white.
WINNER: EGG WHITE
Fat
Egg White: 0 grams
Egg Yolk: 4.5 grams
You might think that egg white is better because it is fat-free but the saturated fat in egg yolk is actually essential for the production of hormones and absorption of vitamins and minerals.
WINNER: EGG YOLK
Vitamins
Egg White: Vitamin E (0 mg), Vitamin D (o IU), Vitamin K (0 IU), Vitamin B12 (0.03 mcg)
Egg Yolk: Vitamin E (0.684 mg), Vitamin D (18.3 IU), Vitamin K (0 IU), Vitamin B12 (0.331 mcg)
A big bulk of the vitamins found in egg is in the yolk though the egg whites have more of the B vitamins thiamin and riboflavin.
WINNER: EGG YOLK
Minerals
Egg White: Calcium (2.3 mg), Magnesium (3.6 mg), Iron (0.03 mg), Phosphorus (5 mg), Potassium (53.8 mg), Zinc (0.01 mg)
Egg Yolk: Calcium (21.9 mg), Magnesium (0.85 mg), Iron (0.4 mg), Phosphorus (66.3 mg), Potassium (18.5 mg), Zinc (0.4 mg)
The battle here is much more competitive that in the vitamins section but egg yolk ultimately wins because of the multitude of minerals found in it.
WINNER: EGG YOLK
Protein
Egg White: 4 grams
Egg Yolk: 2.7 grams
WINNER: EGG WHITE
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Cholesterol
Egg White: 0 mg
Egg Yolk: 210 mg
Recent studies, however, have argued that the cholesterol in eggs are of negligible amount and does not have as much effect on the body as previously thought.
WINNER: EGG WHITE
Final Results: 3 all
It is a tie between both the egg whites and egg yolks. Not only does this mean that they are both important but also that you will miss a lot of nutrients by eating one over the other.
