Yogurt vs. Egg white — In-Depth Nutrition Comparison
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Significant differences between Yogurt and Egg white
- Yogurt has more Vitamin B12, Phosphorus, and Calcium, however, Egg white is richer in Selenium, and Vitamin B2.
- Yogurt covers your daily Vitamin B12 needs 28% more than Egg white.
- Egg white has 17 times less Zinc than Yogurt. Yogurt has 0.52mg of Zinc, while Egg white has 0.03mg.
- Egg white contains less Sugar.
Specific food types used in this comparison are Yogurt, Greek, plain, nonfat and Egg, white, raw, fresh.
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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Calcium
+1471.4%
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Phosphorus
+800%
Contains
less
Sodium
-78.3%
Contains
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Zinc
+1633.3%
Contains
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Iron
+14.3%
Contains
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Potassium
+15.6%
Contains
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Copper
+35.3%
Contains
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Manganese
+22.2%
Contains
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Selenium
+106.2%
Equal in Magnesium - 11
Contains
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Calcium
+1471.4%
Contains
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Phosphorus
+800%
Contains
less
Sodium
-78.3%
Contains
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Zinc
+1633.3%
Contains
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Iron
+14.3%
Contains
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Potassium
+15.6%
Contains
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Copper
+35.3%
Contains
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Manganese
+22.2%
Contains
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Selenium
+106.2%
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.
:
Contains
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Vitamin A
+∞%
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Vitamin E
+∞%
Contains
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Vitamin B1
+475%
Contains
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Vitamin B3
+98.1%
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Vitamin B5
+74.2%
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Vitamin B6
+1160%
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Folate
+75%
Contains
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Vitamin B12
+733.3%
Contains
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Vitamin B2
+57.9%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+∞%
Contains
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Vitamin B1
+475%
Contains
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Vitamin B3
+98.1%
Contains
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Vitamin B5
+74.2%
Contains
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Vitamin B6
+1160%
Contains
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Folate
+75%
Contains
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Vitamin B12
+733.3%
Contains
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Vitamin B2
+57.9%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Fats
+129.4%
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Carbs
+393.2%
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Other
+14.3%
Equal in Protein - 10.9
Equal in Water - 87.57
Contains
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Fats
+129.4%
Contains
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Carbs
+393.2%
Contains
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Other
+14.3%
Equal in Protein - 10.9
Equal in Water - 87.57
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Lactose
+3528.6%
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Galactose
+900%
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Sucrose
+∞%
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Glucose
+∞%
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Fructose
+∞%
Contains
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Maltose
+∞%
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Lactose
+3528.6%
Contains
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Galactose
+900%
Contains
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Sucrose
+∞%
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Glucose
+∞%
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Fructose
+∞%
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Maltose
+∞%
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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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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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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All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 3.6g | 0.73g |
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| Protein | 10.19g | 10.9g |
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| Fats | 0.39g | 0.17g |
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| Carbs | 3.6g | 0.73g |
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| Calories | 59kcal | 52kcal |
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| Fructose | 0g | 0.07g |
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| Sugar | 3.24g | 0.71g |
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| Calcium | 110mg | 7mg |
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| Iron | 0.07mg | 0.08mg |
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| Magnesium | 11mg | 11mg | |
| Phosphorus | 135mg | 15mg |
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| Potassium | 141mg | 163mg |
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| Sodium | 36mg | 166mg |
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| Zinc | 0.52mg | 0.03mg |
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| Copper | 0.017mg | 0.023mg |
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| Manganese | 0.009mg | 0.011mg |
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| Selenium | 9.7µg | 20µg |
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| Vitamin A | 4IU | 0IU |
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| Vitamin A RAE | 1µg | 0µg |
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| Vitamin E | 0.01mg | 0mg |
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| Vitamin B1 | 0.023mg | 0.004mg |
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| Vitamin B2 | 0.278mg | 0.439mg |
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| Vitamin B3 | 0.208mg | 0.105mg |
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| Vitamin B5 | 0.331mg | 0.19mg |
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| Vitamin B6 | 0.063mg | 0.005mg |
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| Folate | 7µg | 4µg |
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| Vitamin B12 | 0.75µg | 0.09µg |
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| Tryptophan | 0.125mg |
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| Threonine | 0.449mg |
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| Isoleucine | 0.661mg |
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| Leucine | 1.016mg |
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| Lysine | 0.806mg |
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| Methionine | 0.399mg |
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| Phenylalanine | 0.686mg |
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| Valine | 0.809mg |
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| Histidine | 0.29mg |
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| Cholesterol | 5mg | 0mg |
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| Trans Fat | 0.006g |
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| Saturated Fat | 0.117g | 0g |
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| Monounsaturated Fat | 0.053g | 0g |
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| Polyunsaturated fat | 0.012g | 0g |
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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
17%
11%
Minerals Daily Need Coverage Score
19%
17%
Comparison summary
Which food contains less Sodium?
Yogurt contains less Sodium (difference - 130mg)
Which food is richer in vitamins?
Yogurt is relatively richer in vitamins
Which food is lower in Sugar?
Egg white is lower in Sugar (difference - 2.53g)
Which food is lower in Cholesterol?
Egg white is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Egg white is lower in Saturated Fat (difference - 0.117g)
Which food is lower in glycemic index?
Egg white is lower in glycemic index (difference - 19)
Which food is cheaper?
Egg white is cheaper (difference - $1.6)
Which food is richer in minerals?
Egg white is relatively richer in minerals