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  6. Egg vs. Greek yogurt

Egg vs. Greek yogurt — In-Depth Nutrition Comparison

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Important differences between Egg and Greek yogurt

  • Greek yogurt has less Copper, Choline, Selenium, Vitamin B5, Vitamin B2, Vitamin A RAE, Vitamin B12, Iron, and Vitamin D.
  • Egg's daily need coverage for Copper is 220% more.
  • Greek yogurt is lower in Cholesterol.

The food varieties used in the comparison are Egg, whole, cooked, hard-boiled and Yogurt, Greek, plain, whole milk.

Infographic

Egg vs Greek yogurt infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Egg
Egg
6
:
4
Greek yogurt
Greek yogurt
Contains more Iron +∞%
Contains more Phosphorus +27.4%
Contains more Zinc +101.9%
Contains more Copper +11664.7%
Contains more Manganese +188.9%
Contains more Selenium +217.5%
Contains more Calcium +100%
Contains more Potassium +11.9%
Contains less Sodium -71.8%
Equal in Magnesium - 11
Egg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 45% 8% 74% 12% 17% 29% 667% 4% 169%
Greek yogurt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 0% 8% 58% 13% 5% 15% 6% 2% 53%
Contains more Iron +∞%
Contains more Phosphorus +27.4%
Contains more Zinc +101.9%
Contains more Copper +11664.7%
Contains more Manganese +188.9%
Contains more Selenium +217.5%
Contains more Calcium +100%
Contains more Potassium +11.9%
Contains less Sodium -71.8%
Equal in Magnesium - 11

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Egg
Egg
10
:
1
Greek yogurt
Greek yogurt
Contains more Vitamin A +3366.7%
Contains more Vitamin E +10200%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +187%
Contains more Vitamin B2 +84.5%
Contains more Vitamin B5 +322.4%
Contains more Vitamin B6 +92.1%
Contains more Folate +780%
Contains more Vitamin B12 +48%
Contains more Vitamin K +∞%
Contains more Vitamin B3 +225%
Egg
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 21% 67% 0% 17% 119% 2% 84% 28% 33% 139% 1%
Greek yogurt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 6% 65% 4% 20% 15% 4% 94% 0%
Contains more Vitamin A +3366.7%
Contains more Vitamin E +10200%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +187%
Contains more Vitamin B2 +84.5%
Contains more Vitamin B5 +322.4%
Contains more Vitamin B6 +92.1%
Contains more Folate +780%
Contains more Vitamin B12 +48%
Contains more Vitamin K +∞%
Contains more Vitamin B3 +225%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
3
:
2
Greek yogurt
Greek yogurt
Contains more Protein +39.8%
Contains more Fats +112.2%
Contains more Other +48.6%
Contains more Carbs +255.4%
Equal in Water - 81.3
Egg
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Greek yogurt
9% 5% 4% 81%
Protein: 9 g
Fats: 5 g
Carbs: 3.98 g
Water: 81.3 g
Other: 0.72 g
Contains more Protein +39.8%
Contains more Fats +112.2%
Contains more Other +48.6%
Contains more Carbs +255.4%
Equal in Water - 81.3

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
2
:
1
Greek yogurt
Greek yogurt
Contains more Monounsaturated Fat +90.9%
Contains more Polyunsaturated fat +201.5%
Contains less Saturated Fat -26.7%
Egg
37% 47% 16%
Saturated Fat: 3.267 g
Monounsaturated Fat: 4.077 g
Polyunsaturated fat: 1.414 g
Greek yogurt
48% 43% 9%
Saturated Fat: 2.395 g
Monounsaturated Fat: 2.136 g
Polyunsaturated fat: 0.469 g
Contains more Monounsaturated Fat +90.9%
Contains more Polyunsaturated fat +201.5%
Contains less Saturated Fat -26.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Egg Greek yogurt
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Egg Greek yogurt Opinion
Net carbs 1.12g 3.98g Greek yogurt
Protein 12.58g 9g Egg
Fats 10.61g 5g Egg
Carbs 1.12g 3.98g Greek yogurt
Calories 155kcal 97kcal Egg
Sugar 1.12g 4g Egg
Calcium 50mg 100mg Greek yogurt
Iron 1.19mg 0mg Egg
Magnesium 10mg 11mg Greek yogurt
Phosphorus 172mg 135mg Egg
Potassium 126mg 141mg Greek yogurt
Sodium 124mg 35mg Greek yogurt
Zinc 1.05mg 0.52mg Egg
Copper 2mg 0.017mg Egg
Manganese 0.026mg 0.009mg Egg
Selenium 30.8µg 9.7µg Egg
Vitamin A 520IU 15IU Egg
Vitamin A RAE 149µg 2µg Egg
Vitamin E 1.03mg 0.01mg Egg
Vitamin D 87IU 0IU Egg
Vitamin D 2.2µg 0µg Egg
Vitamin B1 0.066mg 0.023mg Egg
Vitamin B2 0.513mg 0.278mg Egg
Vitamin B3 0.064mg 0.208mg Greek yogurt
Vitamin B5 1.398mg 0.331mg Egg
Vitamin B6 0.121mg 0.063mg Egg
Folate 44µg 5µg Egg
Vitamin B12 1.11µg 0.75µg Egg
Vitamin K 0.3µg 0µg Egg
Tryptophan 0.153mg Egg
Threonine 0.604mg Egg
Isoleucine 0.686mg Egg
Leucine 1.075mg Egg
Lysine 0.904mg Egg
Methionine 0.392mg Egg
Phenylalanine 0.668mg Egg
Valine 0.767mg Egg
Histidine 0.298mg Egg
Cholesterol 373mg 13mg Greek yogurt
Saturated Fat 3.267g 2.395g Greek yogurt
Omega-3 - DHA 0.038g 0.004g Egg
Omega-3 - EPA 0.005g 0g Egg
Monounsaturated Fat 4.077g 2.136g Egg
Polyunsaturated fat 1.414g 0.469g Egg
Omega-6 - Linoleic acid 0.209g Greek yogurt
Omega-3 - ALA 0.023g Greek yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg Greek yogurt
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
45%
Egg
17%
Greek yogurt
Minerals Daily Need Coverage Score
103%
Egg
19%
Greek yogurt

Comparison summary

Which food contains less Sodium?
Greek yogurt
Greek yogurt contains less Sodium (difference - 89mg)
Which food is lower in Cholesterol?
Greek yogurt
Greek yogurt is lower in Cholesterol (difference - 360mg)
Which food is lower in Saturated Fat?
Greek yogurt
Greek yogurt is lower in Saturated Fat (difference - 0.872g)
Which food is cheaper?
Greek yogurt
Greek yogurt is cheaper (difference - $1)
Which food is lower in Sugar?
Egg
Egg is lower in Sugar (difference - 2.88g)
Which food is lower in glycemic index?
Egg
Egg is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Egg
Egg is relatively richer in minerals
Which food is richer in vitamins?
Egg
Egg is relatively richer in vitamins

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/nutrients
  2. Greek yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171304/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.