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  6. Egg white vs. Greek yogurt

Egg white vs. Greek yogurt — In-Depth Nutrition Comparison

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What are the differences between Egg white and Greek yogurt?

  • Egg white is higher in Selenium, and Vitamin B2, yet Greek yogurt is higher in Vitamin B12, Phosphorus, Calcium, and Monounsaturated Fat.
  • Greek yogurt's daily need coverage for Vitamin B12 is 28% more.
  • Egg white has 5 times more Sodium than Greek yogurt. While Egg white has 166mg of Sodium, Greek yogurt has only 35mg.

We used Egg, white, raw, fresh and Yogurt, Greek, plain, whole milk types in this article.

Infographic

Egg white 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 white
Egg white
5
:
4
Greek yogurt
Greek yogurt
Contains more Iron +∞%
Contains more Potassium +15.6%
Contains more Copper +35.3%
Contains more Manganese +22.2%
Contains more Selenium +106.2%
Contains more Calcium +1328.6%
Contains more Phosphorus +800%
Contains less Sodium -78.9%
Contains more Zinc +1633.3%
Equal in Magnesium - 11
Egg white
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 3% 8% 7% 15% 22% 1% 8% 2% 110%
Greek yogurt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 0% 8% 58% 13% 5% 15% 6% 2% 53%
Contains more Iron +∞%
Contains more Potassium +15.6%
Contains more Copper +35.3%
Contains more Manganese +22.2%
Contains more Selenium +106.2%
Contains more Calcium +1328.6%
Contains more Phosphorus +800%
Contains less Sodium -78.9%
Contains more Zinc +1633.3%
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.
Egg white
Egg white
1
:
8
Greek yogurt
Greek yogurt
Contains more Vitamin B2 +57.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +475%
Contains more Vitamin B3 +98.1%
Contains more Vitamin B5 +74.2%
Contains more Vitamin B6 +1160%
Contains more Folate +25%
Contains more Vitamin B12 +733.3%
Egg white
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 1% 102% 2% 12% 2% 3% 12% 0%
Greek yogurt
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% 4% 94% 0%
Contains more Vitamin B2 +57.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +475%
Contains more Vitamin B3 +98.1%
Contains more Vitamin B5 +74.2%
Contains more Vitamin B6 +1160%
Contains more Folate +25%
Contains more Vitamin B12 +733.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg white
Egg white
2
:
3
Greek yogurt
Greek yogurt
Contains more Protein +21.1%
Contains more Fats +2841.2%
Contains more Carbs +445.2%
Contains more Other +14.3%
Equal in Water - 81.3
Egg white
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Greek yogurt
9% 5% 4% 81%
Protein: 9 g
Fats: 5 g
Carbs: 3.98 g
Water: 81.3 g
Other: 0.72 g
Contains more Protein +21.1%
Contains more Fats +2841.2%
Contains more Carbs +445.2%
Contains more Other +14.3%
Equal in Water - 81.3

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Egg white Greek yogurt Opinion
Net carbs 0.73g 3.98g Greek yogurt
Protein 10.9g 9g Egg white
Fats 0.17g 5g Greek yogurt
Carbs 0.73g 3.98g Greek yogurt
Calories 52kcal 97kcal Greek yogurt
Fructose 0.07g Egg white
Sugar 0.71g 4g Egg white
Calcium 7mg 100mg Greek yogurt
Iron 0.08mg 0mg Egg white
Magnesium 11mg 11mg
Phosphorus 15mg 135mg Greek yogurt
Potassium 163mg 141mg Egg white
Sodium 166mg 35mg Greek yogurt
Zinc 0.03mg 0.52mg Greek yogurt
Copper 0.023mg 0.017mg Egg white
Manganese 0.011mg 0.009mg Egg white
Selenium 20µg 9.7µg Egg white
Vitamin A 0IU 15IU Greek yogurt
Vitamin A RAE 0µg 2µg Greek yogurt
Vitamin E 0mg 0.01mg Greek yogurt
Vitamin B1 0.004mg 0.023mg Greek yogurt
Vitamin B2 0.439mg 0.278mg Egg white
Vitamin B3 0.105mg 0.208mg Greek yogurt
Vitamin B5 0.19mg 0.331mg Greek yogurt
Vitamin B6 0.005mg 0.063mg Greek yogurt
Folate 4µg 5µg Greek yogurt
Vitamin B12 0.09µg 0.75µg Greek yogurt
Tryptophan 0.125mg Egg white
Threonine 0.449mg Egg white
Isoleucine 0.661mg Egg white
Leucine 1.016mg Egg white
Lysine 0.806mg Egg white
Methionine 0.399mg Egg white
Phenylalanine 0.686mg Egg white
Valine 0.809mg Egg white
Histidine 0.29mg Egg white
Cholesterol 0mg 13mg Egg white
Saturated Fat 0g 2.395g Egg white
Omega-3 - DHA 0g 0.004g Greek yogurt
Monounsaturated Fat 0g 2.136g Greek yogurt
Polyunsaturated fat 0g 0.469g Greek yogurt
Omega-6 - Linoleic acid 0.209g Greek yogurt
Omega-3 - ALA 0.023g Greek yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg white Greek yogurt
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
11%
Egg white
17%
Greek yogurt
Minerals Daily Need Coverage Score
17%
Egg white
19%
Greek yogurt

Comparison summary

Which food contains less Sodium?
Greek yogurt
Greek yogurt contains less Sodium (difference - 131mg)
Which food is cheaper?
Greek yogurt
Greek yogurt is cheaper (difference - $1)
Which food is richer in vitamins?
Greek yogurt
Greek yogurt is relatively richer in vitamins
Which food is lower in Sugar?
Egg white
Egg white is lower in Sugar (difference - 3.29g)
Which food is lower in Cholesterol?
Egg white
Egg white is lower in Cholesterol (difference - 13mg)
Which food is lower in Saturated Fat?
Egg white
Egg white is lower in Saturated Fat (difference - 2.395g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Egg white
Egg white is relatively richer in minerals

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 white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.