Egg vs. Yogurt — In-Depth Nutrition Comparison
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A recap on differences between eggs and yogurt
- Eggs are higher than yogurt in copper, choline, selenium, vitamin B5, vitamin B2, vitamin B12, vitamin D, and iron.
- Eggs cover your daily copper needs 220% more than yogurt.
- The amount of cholesterol in yogurt is lower.
- The glycemic index of eggs is lower.
Food varieties used in this article are Egg, whole, cooked, hard-boiled and Yogurt, Greek, plain, nonfat.
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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 more IronIron | +1600% |
| 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 | +120% |
| Contains more PotassiumPotassium | +11.9% |
| Contains less SodiumSodium | -71% |
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 more Vitamin AVitamin A | +14800% |
| 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 | +528.6% |
| Contains more CholineCholine | +1845.7% |
| Contains more Vitamin B3Vitamin B3 | +225% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +23.5% |
| Contains more FatsFats | +2620.5% |
| Contains more OtherOther | +48.6% |
| Contains more CarbsCarbs | +221.4% |
| Contains more WaterWater | +14% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +7592.5% |
| Contains more Poly. FatPolyunsaturated fat | +11683.3% |
| Contains less Sat. FatSaturated fat | -96.4% |
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 Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Sugar |
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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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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Copper | 2mg | 0.017mg | 220% |
| Cholesterol | 373mg | 5mg | 123% |
| 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% |
| Fats | 10.61g | 0.39g | 16% |
| Vitamin A | 149µg | 1µg | 16% |
| Vitamin B12 | 1.11µg | 0.75µg | 15% |
| Saturated fat | 3.267g | 0.117g | 14% |
| Iron | 1.19mg | 0.07mg | 14% |
| Vitamin D | 87IU | 0IU | 11% |
| Vitamin D | 2.2µg | 0µg | 11% |
| Monounsaturated fat | 4.077g | 0.053g | 10% |
| Polyunsaturated fat | 1.414g | 0.012g | 9% |
| Folate | 44µg | 7µg | 9% |
| Vitamin E | 1.03mg | 0.01mg | 7% |
| Calcium | 50mg | 110mg | 6% |
| Protein | 12.58g | 10.19g | 5% |
| Calories | 155kcal | 59kcal | 5% |
| Phosphorus | 172mg | 135mg | 5% |
| Zinc | 1.05mg | 0.52mg | 5% |
| Vitamin B1 | 0.066mg | 0.023mg | 4% |
| Vitamin B6 | 0.121mg | 0.063mg | 4% |
| Sodium | 124mg | 36mg | 4% |
| Vitamin B3 | 0.064mg | 0.208mg | 1% |
| Carbs | 1.12g | 3.6g | 1% |
| Manganese | 0.026mg | 0.009mg | 1% |
| Net carbs | 1.12g | 3.6g | N/A |
| Magnesium | 10mg | 11mg | 0% |
| Potassium | 126mg | 141mg | 0% |
| Sugar | 1.12g | 3.24g | N/A |
| Vitamin K | 0.3µg | 0µg | 0% |
| Trans fat | 0.006g | N/A | |
| 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 | 0g | N/A |
| Omega-3 - ALA | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 0.01g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
53%
17%
Minerals Daily Need Coverage Score
103%
19%
Comparison summary
Which food is lower in Cholesterol?
Yogurt is lower in Cholesterol (difference - 368mg)
Which food contains less Sodium?
Yogurt contains less Sodium (difference - 88mg)
Which food is lower in Saturated fat?
Yogurt is lower in Saturated fat (difference - 3.15g)
Which food is lower in Sugar?
Egg is lower in Sugar (difference - 2.12g)
Which food is lower in glycemic index?
Egg is lower in glycemic index (difference - 19)
Which food is cheaper?
Egg is cheaper (difference - $1.6)
Which food is richer in minerals?
Egg is relatively richer in minerals
Which food is richer in vitamins?
Egg is relatively richer in vitamins