Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Dairy
  4. Egg white
  5. Compare
  6. Egg white vs. Greek yogurt

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

Compare

What are the differences between egg whites and Greek yogurt?

  • Egg whites are higher in selenium and vitamin B2, yet Greek yogurt is higher in vitamin B12, phosphorus, and calcium.
  • Greek yogurt's daily need coverage for vitamin B12 is 28% more.
  • Egg whites have 5 times more sodium than Greek yogurt. While egg whites have 166mg of sodium, Greek yogurt has only 35mg.
  • The glycemic index of egg whites is lower.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 2.1% 14% 3% 7.7% 0.82% 6.4% 22% 1.4% 109%
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 PotassiumPotassium +15.6%
Contains more IronIron +∞%
Contains more CopperCopper +35.3%
Contains more ManganeseManganese +22.2%
Contains more SeleniumSelenium +106.2%
Contains more CalciumCalcium +1328.6%
Contains more ZincZinc +1633.3%
Contains more PhosphorusPhosphorus +800%
Contains less SodiumSodium -78.9%
~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.
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% 0% 0% 1% 101% 2% 11% 1.2% 11% 0% 3% 0.6%
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 B2Vitamin B2 +57.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +475%
Contains more Vitamin B3Vitamin B3 +98.1%
Contains more Vitamin B5Vitamin B5 +74.2%
Contains more Vitamin B6Vitamin B6 +1160%
Contains more Vitamin B12Vitamin B12 +733.3%
Contains more FolateFolate +25%
Contains more CholineCholine +1272.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Egg white Greek yogurt DV% diff.
Vitamin B12 0.09µg 0.75µg 28%
Selenium 20µg 9.7µg 19%
Phosphorus 15mg 135mg 17%
Vitamin B2 0.439mg 0.278mg 12%
Saturated fat 0g 2.395g 11%
Calcium 7mg 100mg 9%
Fats 0.17g 5g 7%
Sodium 166mg 35mg 6%
Monounsaturated fat 0g 2.136g 5%
Cholesterol 0mg 13mg 4%
Vitamin B6 0.005mg 0.063mg 4%
Zinc 0.03mg 0.52mg 4%
Protein 10.9g 9g 4%
Polyunsaturated fat 0g 0.469g 3%
Choline 1.1mg 15.1mg 3%
Vitamin B5 0.19mg 0.331mg 3%
Calories 52kcal 97kcal 2%
Vitamin B1 0.004mg 0.023mg 2%
Vitamin B3 0.105mg 0.208mg 1%
Copper 0.023mg 0.017mg 1%
Iron 0.08mg 0mg 1%
Potassium 163mg 141mg 1%
Carbs 0.73g 3.98g 1%
Net carbs 0.73g 3.98g N/A
Magnesium 11mg 11mg 0%
Sugar 0.71g 4g N/A
Vitamin E 0mg 0.01mg 0%
Vitamin A 0µg 2µg 0%
Manganese 0.011mg 0.009mg 0%
Folate 4µg 5µg 0%
Tryptophan 0.125mg 0%
Threonine 0.449mg 0%
Isoleucine 0.661mg 0%
Leucine 1.016mg 0%
Lysine 0.806mg 0%
Methionine 0.399mg 0%
Phenylalanine 0.686mg 0%
Valine 0.809mg 0%
Histidine 0.29mg 0%
Fructose 0.07g 0%
Omega-3 - DHA 0g 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
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 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 +21.1%
Contains more FatsFats +2841.2%
Contains more CarbsCarbs +445.2%
Contains more OtherOther +14.3%
~equal in Water ~81.3g

People also compare

Egg white
Egg white vs Yolk
Yolk
Egg white
Egg white vs Egg
Egg
Egg white
Egg white vs Omelette
Omelette
Greek yogurt
Greek yogurt vs Sour cream
Sour cream
Greek yogurt
Greek yogurt vs Cottage cheese
Cottage cheese
Greek yogurt
Greek yogurt vs Kefir
Kefir

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.