Egg vs. Yogurt — In-Depth Nutrition Comparison
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A recap on differences between Egg and Yogurt
- Egg is higher than Yogurt in Copper, Choline, Selenium, Vitamin B5, Vitamin B2, Vitamin A RAE, Vitamin B12, and Vitamin D.
- Egg covers your daily Copper needs 220% more than Yogurt.
- The amount of Cholesterol in Yogurt is lower.
Food varieties used in this article are Egg, whole, cooked, hard-boiled and Yogurt, Greek, plain, nonfat.
Infographic
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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.
Contains
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Iron
+1600%
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Phosphorus
+27.4%
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Zinc
+101.9%
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Copper
+11664.7%
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Manganese
+188.9%
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Selenium
+217.5%
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Calcium
+120%
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Potassium
+11.9%
Contains
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Sodium
-71%
Equal in Magnesium - 11
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Iron
+1600%
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Phosphorus
+27.4%
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Zinc
+101.9%
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Copper
+11664.7%
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Manganese
+188.9%
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Selenium
+217.5%
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Calcium
+120%
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Potassium
+11.9%
Contains
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Sodium
-71%
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.
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Vitamin A
+12900%
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Vitamin E
+10200%
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Vitamin D
+∞%
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Vitamin B1
+187%
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Vitamin B2
+84.5%
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Vitamin B5
+322.4%
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Vitamin B6
+92.1%
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Folate
+528.6%
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Vitamin B12
+48%
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Vitamin K
+∞%
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Vitamin B3
+225%
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Vitamin A
+12900%
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Vitamin E
+10200%
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Vitamin D
+∞%
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Vitamin B1
+187%
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Vitamin B2
+84.5%
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Vitamin B5
+322.4%
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Vitamin B6
+92.1%
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Folate
+528.6%
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Vitamin B12
+48%
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Vitamin K
+∞%
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Vitamin B3
+225%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+23.5%
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Fats
+2620.5%
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Other
+48.6%
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Carbs
+221.4%
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Water
+14%
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Protein
+23.5%
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Fats
+2620.5%
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Other
+48.6%
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Carbs
+221.4%
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Water
+14%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+7592.5%
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Polyunsaturated fat
+11683.3%
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Saturated Fat
-96.4%
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Monounsaturated Fat
+7592.5%
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Polyunsaturated fat
+11683.3%
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Saturated Fat
-96.4%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 1.12g | 3.6g |
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| Protein | 12.58g | 10.19g |
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| Fats | 10.61g | 0.39g |
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| Carbs | 1.12g | 3.6g |
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| Calories | 155kcal | 59kcal |
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| Sugar | 1.12g | 3.24g |
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| Calcium | 50mg | 110mg |
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| Iron | 1.19mg | 0.07mg |
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| Magnesium | 10mg | 11mg |
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| Phosphorus | 172mg | 135mg |
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| Potassium | 126mg | 141mg |
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| Sodium | 124mg | 36mg |
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| Zinc | 1.05mg | 0.52mg |
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| Copper | 2mg | 0.017mg |
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| Manganese | 0.026mg | 0.009mg |
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| Selenium | 30.8µg | 9.7µg |
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| Vitamin A | 520IU | 4IU |
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| Vitamin A RAE | 149µg | 1µg |
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| Vitamin E | 1.03mg | 0.01mg |
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| Vitamin D | 87IU | 0IU |
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| Vitamin D | 2.2µg | 0µg |
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| Vitamin B1 | 0.066mg | 0.023mg |
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| Vitamin B2 | 0.513mg | 0.278mg |
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| Vitamin B3 | 0.064mg | 0.208mg |
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| Vitamin B5 | 1.398mg | 0.331mg |
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| Vitamin B6 | 0.121mg | 0.063mg |
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| Folate | 44µg | 7µg |
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| Vitamin B12 | 1.11µg | 0.75µg |
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| Vitamin K | 0.3µg | 0µg |
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| Tryptophan | 0.153mg |
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| Threonine | 0.604mg |
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| Isoleucine | 0.686mg |
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| Leucine | 1.075mg |
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| Lysine | 0.904mg |
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| Methionine | 0.392mg |
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| Phenylalanine | 0.668mg |
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| Valine | 0.767mg |
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| Histidine | 0.298mg |
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| Cholesterol | 373mg | 5mg |
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| Trans Fat | 0.006g |
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| Saturated Fat | 3.267g | 0.117g |
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| Omega-3 - DHA | 0.038g | 0g |
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| Omega-3 - EPA | 0.005g | 0g |
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| Monounsaturated Fat | 4.077g | 0.053g |
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| Polyunsaturated fat | 1.414g | 0.012g |
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| Omega-6 - Linoleic acid | 0.01g |
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| Omega-3 - ALA | 0.001g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
17%
Minerals Daily Need Coverage Score
103%
19%
Comparison summary
Which food contains less Sodium?
Yogurt contains less Sodium (difference - 88mg)
Which food is lower in Cholesterol?
Yogurt is lower in Cholesterol (difference - 368mg)
Which food is lower in Saturated Fat?
Yogurt is lower in Saturated Fat (difference - 3.15g)
Which food is lower in Sugar?
Egg is lower in Sugar (difference - 2.12g)
Which food is lower in glycemic index?
Egg is lower in glycemic index (difference - 19)
Which food is cheaper?
Egg is cheaper (difference - $1.6)
Which food is richer in minerals?
Egg is relatively richer in minerals
Which food is richer in vitamins?
Egg is relatively richer in vitamins