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Omelette vs. Yogurt — In-Depth Nutrition Comparison

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What are the main differences between Omelette and Yogurt?

  • Yogurt has less Choline, Selenium, Vitamin B5, Vitamin A RAE, Iron, Vitamin D, Vitamin E , and Vitamin B2 than Omelette.
  • Omelette's daily need coverage for Cholesterol is 103% higher.
  • Yogurt contains less Cholesterol.

We used Egg, whole, cooked, omelet and Yogurt, Greek, plain, nonfat types in this comparison.

Infographic

Omelette vs 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.
Contains more Iron +2014.3%
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 +129.2%
Contains more Potassium +20.5%
Contains less Sodium -76.8%
Equal in Magnesium - 11
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 56% 8% 72% 11% 21% 30% 21% 4% 141%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 3% 8% 58% 13% 5% 15% 6% 2% 53%
Contains more Iron +2014.3%
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 +129.2%
Contains more Potassium +20.5%
Contains less Sodium -76.8%
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.
:
1
Yogurt
Contains more Vitamin A +15325%
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 +457.1%
Contains more Vitamin K +∞%
Contains more Vitamin B3 +225%
Equal in Vitamin B12 - 0.75
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%
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% 6% 94% 0%
Contains more Vitamin A +15325%
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 +457.1%
Contains more Vitamin K +∞%
Contains more Vitamin B3 +225%
Equal in Vitamin B12 - 0.75

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +2889.7%
Contains more Other +38.9%
Contains more Carbs +462.5%
Contains more Water +11.8%
Equal in Protein - 10.19
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more Fats +2889.7%
Contains more Other +38.9%
Contains more Carbs +462.5%
Contains more Water +11.8%
Equal in Protein - 10.19

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +9037.7%
Contains more Polyunsaturated fat +22500%
Contains less Saturated Fat -96.5%
31% 45% 25%
Saturated Fat: 3.319 g
Monounsaturated Fat: 4.843 g
Polyunsaturated fat: 2.712 g
64% 29% 7%
Saturated Fat: 0.117 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.012 g
Contains more Monounsaturated Fat +9037.7%
Contains more Polyunsaturated fat +22500%
Contains less Saturated Fat -96.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Glucose +∞%
Contains more Lactose +∞%
Contains more Galactose +∞%
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.31 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.54 g
Maltose: 0 g
Galactose: 0.7 g
Contains more Glucose +∞%
Contains more Lactose +∞%
Contains more Galactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Omelette Yogurt Opinion
Net carbs 0.64g 3.6g Yogurt
Protein 10.57g 10.19g Omelette
Fats 11.66g 0.39g Omelette
Carbs 0.64g 3.6g Yogurt
Calories 154kcal 59kcal Omelette
Sugar 0.31g 3.24g Omelette
Calcium 48mg 110mg Yogurt
Iron 1.48mg 0.07mg Omelette
Magnesium 11mg 11mg
Phosphorus 167mg 135mg Omelette
Potassium 117mg 141mg Yogurt
Sodium 155mg 36mg 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 4IU Omelette
Vitamin A RAE 172µg 1µg 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 Yogurt
Vitamin B5 1.289mg 0.331mg Omelette
Vitamin B6 0.143mg 0.063mg Omelette
Folate 39µg 7µg 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 5mg Yogurt
Trans Fat 0.709g 0.006g Yogurt
Saturated Fat 3.319g 0.117g Yogurt
Omega-3 - DHA 0.049g 0g Omelette
Omega-3 - DPA 0.006g 0g Omelette
Monounsaturated Fat 4.843g 0.053g Omelette
Polyunsaturated fat 2.712g 0.012g Omelette
Omega-6 - Eicosadienoic acid 0.015g 0g Omelette
Omega-6 - Linoleic acid 0.01g Yogurt
Omega-3 - ALA 0.001g Yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Omelette Yogurt
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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%
Yogurt
Minerals Daily Need Coverage Score
37%
Omelette
19%
Yogurt

Comparison summary

Which food contains less Sodium?
Yogurt
Yogurt contains less Sodium (difference - 119mg)
Which food is lower in Cholesterol?
Yogurt
Yogurt is lower in Cholesterol (difference - 308mg)
Which food is lower in Saturated Fat?
Yogurt
Yogurt is lower in Saturated Fat (difference - 3.202g)
Which food is lower in Sugar?
Omelette
Omelette is lower in Sugar (difference - 2.93g)
Which food is lower in glycemic index?
Omelette
Omelette is lower in glycemic index (difference - 19)
Which food is cheaper?
Omelette
Omelette is cheaper (difference - $1.6)
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

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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.