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Egg vs. Greek yogurt — In-Depth Nutrition Comparison

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Important differences between Egg and Greek yogurt

  • Greek yogurt has less Copper, Choline, Selenium, Vitamin B5, Vitamin B2, Vitamin A, Vitamin B12, Iron, and Vitamin D.
  • Egg's daily need coverage for Copper is 220% more.
  • Greek yogurt is lower in Cholesterol.

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% 31% 21% 66% 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% 0.9% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 3.8% 8.2%
Contains more Vitamin AVitamin A +3366.7%
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

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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Egg Greek yogurt Opinion
Calories 155kcal 97kcal Egg
Protein 12.58g 9g Egg
Fats 10.61g 5g Egg
Net carbs 1.12g 3.98g Greek yogurt
Carbs 1.12g 3.98g Greek yogurt
Cholesterol 373mg 13mg Greek yogurt
Vitamin D 87IU 0IU Egg
Magnesium 10mg 11mg Greek yogurt
Calcium 50mg 100mg Greek yogurt
Potassium 126mg 141mg Greek yogurt
Iron 1.19mg 0mg Egg
Sugar 1.12g 4g Egg
Copper 2mg 0.017mg Egg
Zinc 1.05mg 0.52mg Egg
Phosphorus 172mg 135mg Egg
Sodium 124mg 35mg Greek yogurt
Vitamin A 520IU 15IU Egg
Vitamin A 149µg 2µg Egg
Vitamin E 1.03mg 0.01mg Egg
Vitamin D 2.2µg 0µg Egg
Manganese 0.026mg 0.009mg Egg
Selenium 30.8µg 9.7µg Egg
Vitamin B1 0.066mg 0.023mg Egg
Vitamin B2 0.513mg 0.278mg Egg
Vitamin B3 0.064mg 0.208mg Greek yogurt
Vitamin B5 1.398mg 0.331mg Egg
Vitamin B6 0.121mg 0.063mg Egg
Vitamin B12 1.11µg 0.75µg Egg
Vitamin K 0.3µg 0µg Egg
Folate 44µg 5µg Egg
Choline 293.8mg 15.1mg Egg
Saturated Fat 3.267g 2.395g Greek yogurt
Monounsaturated Fat 4.077g 2.136g Egg
Polyunsaturated fat 1.414g 0.469g Egg
Tryptophan 0.153mg Egg
Threonine 0.604mg Egg
Isoleucine 0.686mg Egg
Leucine 1.075mg Egg
Lysine 0.904mg Egg
Methionine 0.392mg Egg
Phenylalanine 0.668mg Egg
Valine 0.767mg Egg
Histidine 0.298mg Egg
Omega-3 - EPA 0.005g 0g Egg
Omega-3 - DHA 0.038g 0.004g Egg
Omega-3 - ALA 0.023g Greek yogurt
Omega-6 - Linoleic acid 0.209g Greek yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg Greek yogurt
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
54%
Egg
17%
Greek yogurt
Minerals Daily Need Coverage Score
103%
Egg
19%
Greek yogurt

Comparison summary

Which food is lower in Cholesterol?
Greek yogurt
Greek yogurt is lower in Cholesterol (difference - 360mg)
Which food contains less Sodium?
Greek yogurt
Greek yogurt contains less Sodium (difference - 89mg)
Which food is lower in Saturated Fat?
Greek yogurt
Greek yogurt is lower in Saturated Fat (difference - 0.872g)
Which food is cheaper?
Greek yogurt
Greek yogurt is cheaper (difference - $1)
Which food is lower in Sugar?
Egg
Egg is lower in Sugar (difference - 2.88g)
Which food is lower in glycemic index?
Egg
Egg is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Egg
Egg is relatively richer in minerals
Which food is richer in vitamins?
Egg
Egg 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. 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.