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Egg vs. Greek yogurt — In-Depth Nutrition Comparison

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Important differences between eggs and Greek yogurt

  • Greek yogurt has less copper, choline, selenium, vitamin B5, vitamin B2, vitamin B12, iron, vitamin D, and vitamin A.
  • Eggs' daily need coverage for copper is 220% more.
  • Greek yogurt is lower in cholesterol.
  • Greek yogurt has a higher glycemic index than eggs.

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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 30% 12% 0% 5.7% 14% 58% 4.6% 1.2% 53%
Contains more IronIron +∞%
Contains more CopperCopper +11664.7%
Contains more ZincZinc +101.9%
Contains more PhosphorusPhosphorus +27.4%
Contains more ManganeseManganese +188.9%
Contains more SeleniumSelenium +217.5%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +11.9%
Contains less SodiumSodium -71.8%
~equal in Magnesium ~11mg

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
11
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 50% 21% 33% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.67% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 3.8% 8.2%
Contains more Vitamin AVitamin A +7350%
Contains more Vitamin EVitamin E +10200%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +187%
Contains more Vitamin B2Vitamin B2 +84.5%
Contains more Vitamin B5Vitamin B5 +322.4%
Contains more Vitamin B6Vitamin B6 +92.1%
Contains more Vitamin B12Vitamin B12 +48%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +780%
Contains more CholineCholine +1845.7%
Contains more Vitamin B3Vitamin B3 +225%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Egg Greek yogurt DV% diff.
Copper 2mg 0.017mg 220%
Cholesterol 373mg 13mg 120%
Choline 293.8mg 15.1mg 51%
Selenium 30.8µg 9.7µg 38%
Vitamin B5 1.398mg 0.331mg 21%
Vitamin B2 0.513mg 0.278mg 18%
Vitamin A 149µg 2µg 16%
Iron 1.19mg 0mg 15%
Vitamin B12 1.11µg 0.75µg 15%
Vitamin D 87IU 0IU 11%
Vitamin D 2.2µg 0µg 11%
Folate 44µg 5µg 10%
Fats 10.61g 5g 9%
Protein 12.58g 9g 7%
Vitamin E 1.03mg 0.01mg 7%
Polyunsaturated fat 1.414g 0.469g 6%
Monounsaturated fat 4.077g 2.136g 5%
Calcium 50mg 100mg 5%
Zinc 1.05mg 0.52mg 5%
Phosphorus 172mg 135mg 5%
Sodium 124mg 35mg 4%
Vitamin B1 0.066mg 0.023mg 4%
Vitamin B6 0.121mg 0.063mg 4%
Saturated fat 3.267g 2.395g 4%
Calories 155kcal 97kcal 3%
Vitamin B3 0.064mg 0.208mg 1%
Manganese 0.026mg 0.009mg 1%
Carbs 1.12g 3.98g 1%
Net carbs 1.12g 3.98g N/A
Magnesium 10mg 11mg 0%
Potassium 126mg 141mg 0%
Sugar 1.12g 4g N/A
Vitamin K 0.3µg 0µg 0%
Tryptophan 0.153mg 0%
Threonine 0.604mg 0%
Isoleucine 0.686mg 0%
Leucine 1.075mg 0%
Lysine 0.904mg 0%
Methionine 0.392mg 0%
Phenylalanine 0.668mg 0%
Valine 0.767mg 0%
Histidine 0.298mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - DHA 0.038g 0.004g N/A
Omega-3 - ALA 0.023g N/A
Omega-6 - Linoleic acid 0.209g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
3
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
9% 5% 4% 81%
Protein: 9 g
Fats: 5 g
Carbs: 3.98 g
Water: 81.3 g
Other: 0.72 g
Contains more ProteinProtein +39.8%
Contains more FatsFats +112.2%
Contains more OtherOther +48.6%
Contains more CarbsCarbs +255.4%
~equal in Water ~81.3g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
2
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
48% 43% 9%
Saturated fat: Sat. Fat 2.395 g
Monounsaturated fat: Mono. Fat 2.136 g
Polyunsaturated fat: Poly. Fat 0.469 g
Contains more Mono. FatMonounsaturated fat +90.9%
Contains more Poly. FatPolyunsaturated fat +201.5%
Contains less Sat. FatSaturated fat -26.7%

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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.