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

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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

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

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 Cholesterol ok
Lower in Sugar 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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg white 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
10%
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 Cholesterol?
Egg white
Egg white is lower in Cholesterol (difference - 13mg)
Which food is lower in Sugar?
Egg white
Egg white is lower in Sugar (difference - 3.29g)
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.