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  6. Omelette vs. Greek yogurt

Omelette vs. Greek yogurt — In-Depth Nutrition Comparison

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Summary of differences between Omelette and Greek yogurt

  • The amount of Choline, Selenium, Vitamin B5, Vitamin A RAE, Iron, Vitamin D, Vitamin E , Folate, and Vitamin B2 in Omelette is higher than in Greek yogurt.
  • Omelette covers your daily need of Cholesterol 100% more than Greek yogurt.
  • The amount of Cholesterol in Greek yogurt is lower.

These are the specific foods used in this comparison Egg, whole, cooked, omelet and Yogurt, Greek, plain, whole milk.

Infographic

Omelette 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.
Omelette
Omelette
6
:
3
Greek yogurt
Greek yogurt
Contains more Iron +∞%
Contains more Phosphorus +23.7%
Contains more Zinc +109.6%
Contains more Copper +270.6%
Contains more Manganese +166.7%
Contains more Selenium +166%
Contains more Calcium +108.3%
Contains more Potassium +20.5%
Contains less Sodium -77.4%
Equal in Magnesium - 11
Omelette
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 56% 8% 72% 11% 21% 30% 21% 4% 141%
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 +23.7%
Contains more Zinc +109.6%
Contains more Copper +270.6%
Contains more Manganese +166.7%
Contains more Selenium +166%
Contains more Calcium +108.3%
Contains more Potassium +20.5%
Contains less Sodium -77.4%
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.
Omelette
Omelette
10
:
1
Greek yogurt
Greek yogurt
Contains more Vitamin A +4013.3%
Contains more Vitamin E +12800%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +47.8%
Contains more Vitamin B2 +38.8%
Contains more Vitamin B5 +289.4%
Contains more Vitamin B6 +127%
Contains more Folate +680%
Contains more Vitamin K +∞%
Contains more Vitamin B3 +225%
Equal in Vitamin B12 - 0.75
Omelette
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 26% 51% 0% 9% 90% 2% 78% 33% 30% 96% 12%
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 +4013.3%
Contains more Vitamin E +12800%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +47.8%
Contains more Vitamin B2 +38.8%
Contains more Vitamin B5 +289.4%
Contains more Vitamin B6 +127%
Contains more Folate +680%
Contains more Vitamin K +∞%
Contains more Vitamin B3 +225%
Equal in Vitamin B12 - 0.75

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Omelette
Omelette
3
:
2
Greek yogurt
Greek yogurt
Contains more Protein +17.4%
Contains more Fats +133.2%
Contains more Other +38.9%
Contains more Carbs +521.9%
Equal in Water - 81.3
Omelette
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 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 +17.4%
Contains more Fats +133.2%
Contains more Other +38.9%
Contains more Carbs +521.9%
Equal in Water - 81.3

Fat Type Comparison

Fat type breakdown side-by-side comparison
Omelette
Omelette
2
:
1
Greek yogurt
Greek yogurt
Contains more Monounsaturated Fat +126.7%
Contains more Polyunsaturated fat +478.3%
Contains less Saturated Fat -27.8%
Omelette
31% 45% 25%
Saturated Fat: 3.319 g
Monounsaturated Fat: 4.843 g
Polyunsaturated fat: 2.712 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 +126.7%
Contains more Polyunsaturated fat +478.3%
Contains less Saturated Fat -27.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Omelette Greek yogurt Opinion
Net carbs 0.64g 3.98g Greek yogurt
Protein 10.57g 9g Omelette
Fats 11.66g 5g Omelette
Carbs 0.64g 3.98g Greek yogurt
Calories 154kcal 97kcal Omelette
Sugar 0.31g 4g Omelette
Calcium 48mg 100mg Greek yogurt
Iron 1.48mg 0mg Omelette
Magnesium 11mg 11mg
Phosphorus 167mg 135mg Omelette
Potassium 117mg 141mg Greek yogurt
Sodium 155mg 35mg Greek yogurt
Zinc 1.09mg 0.52mg Omelette
Copper 0.063mg 0.017mg Omelette
Manganese 0.024mg 0.009mg Omelette
Selenium 25.8µg 9.7µg Omelette
Vitamin A 617IU 15IU Omelette
Vitamin A RAE 172µg 2µg Omelette
Vitamin E 1.29mg 0.01mg Omelette
Vitamin D 69IU 0IU Omelette
Vitamin D 1.7µg 0µg Omelette
Vitamin B1 0.034mg 0.023mg Omelette
Vitamin B2 0.386mg 0.278mg Omelette
Vitamin B3 0.064mg 0.208mg Greek yogurt
Vitamin B5 1.289mg 0.331mg Omelette
Vitamin B6 0.143mg 0.063mg Omelette
Folate 39µg 5µg Omelette
Vitamin B12 0.76µg 0.75µg Omelette
Vitamin K 4.5µg 0µg Omelette
Tryptophan 0.14mg Omelette
Threonine 0.467mg Omelette
Isoleucine 0.565mg Omelette
Leucine 0.913mg Omelette
Lysine 0.767mg Omelette
Methionine 0.319mg Omelette
Phenylalanine 0.572mg Omelette
Valine 0.722mg Omelette
Histidine 0.26mg Omelette
Cholesterol 313mg 13mg Greek yogurt
Trans Fat 0.709g 0g Greek yogurt
Saturated Fat 3.319g 2.395g Greek yogurt
Omega-3 - DHA 0.049g 0.004g Omelette
Omega-3 - DPA 0.006g 0g Omelette
Monounsaturated Fat 4.843g 2.136g Omelette
Polyunsaturated fat 2.712g 0.469g Omelette
Omega-6 - Eicosadienoic acid 0.015g 0g Omelette
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
Omelette 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
38%
Omelette
17%
Greek yogurt
Minerals Daily Need Coverage Score
37%
Omelette
19%
Greek yogurt

Comparison summary

Which food is lower in Sugar?
Omelette
Omelette is lower in Sugar (difference - 3.69g)
Which food is lower in glycemic index?
Omelette
Omelette is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Omelette
Omelette is relatively richer in minerals
Which food is richer in vitamins?
Omelette
Omelette is relatively richer in vitamins
Which food contains less Sodium?
Greek yogurt
Greek yogurt contains less Sodium (difference - 120mg)
Which food is lower in Cholesterol?
Greek yogurt
Greek yogurt is lower in Cholesterol (difference - 300mg)
Which food is lower in Saturated Fat?
Greek yogurt
Greek yogurt is lower in Saturated Fat (difference - 0.924g)
Which food is cheaper?
Greek yogurt
Greek yogurt is cheaper (difference - $1)

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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/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.