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  6. Eggnog vs. Greek yogurt

Eggnog vs. Greek yogurt — In-Depth Nutrition Comparison

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Significant differences between eggnog and Greek yogurt

  • Eggnog has more vitamin D and choline; however, Greek yogurt is richer in vitamin B12, selenium, vitamin B2, and monounsaturated fat.
  • Eggnog covers your daily cholesterol needs 15% more than Greek yogurt.
  • Greek yogurt contains less cholesterol.
  • Eggnog has a higher glycemic index. The glycemic index of eggnog is 55, while the glycemic index of Greek yogurt is 12.

Specific food types used in this comparison are Eggnog and Yogurt, Greek, plain, whole milk.

Infographic

Eggnog 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.
Eggnog
Eggnog
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 39% 15% 7.5% 4.3% 13% 47% 7% 0.65% 23%
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 MagnesiumMagnesium +72.7%
Contains more CalciumCalcium +30%
Contains more PotassiumPotassium +17%
Contains more IronIron +∞%
Contains more CopperCopper +30.8%
Contains more ZincZinc +13%
Contains more PhosphorusPhosphorus +23.9%
Contains less SodiumSodium -35.2%
Contains more ManganeseManganese +80%
Contains more SeleniumSelenium +131%

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.
Eggnog
Eggnog
8
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 5% 20% 4.2% 18% 8.5% 44% 2% 25% 12% 56% 0.75% 0.75% 28%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +2850%
Contains more Vitamin EVitamin E +2000%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +47.8%
Contains more Vitamin B5Vitamin B5 +26%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +245.7%
Contains more Vitamin B2Vitamin B2 +46.3%
Contains more Vitamin B3Vitamin B3 +98.1%
Contains more Vitamin B6Vitamin B6 +26%
Contains more Vitamin B12Vitamin B12 +66.7%
Contains more FolateFolate +400%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Eggnog
Eggnog
2
5% 4% 8% 83%
Protein: 4.55 g
Fats: 4.19 g
Carbs: 8.05 g
Water: 82.54 g
Other: 0.67 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 CarbsCarbs +102.3%
Contains more ProteinProtein +97.8%
Contains more FatsFats +19.3%
~equal in Water ~81.3g
~equal in Other ~0.72g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Eggnog
Eggnog
0
63% 32% 5%
Saturated fat: Sat. Fat 2.591 g
Monounsaturated fat: Mono. Fat 1.302 g
Polyunsaturated fat: Poly. Fat 0.198 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 +64.1%
Contains more Poly. FatPolyunsaturated fat +136.9%
~equal in Saturated fat ~2.395g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Eggnog Greek yogurt DV% diff.
Cholesterol 59mg 13mg 15%
Vitamin B12 0.45µg 0.75µg 13%
Selenium 4.2µg 9.7µg 10%
Protein 4.55g 9g 9%
Choline 52.2mg 15.1mg 7%
Vitamin B2 0.19mg 0.278mg 7%
Vitamin A 59µg 2µg 6%
Vitamin D 49IU 0IU 6%
Vitamin D 1.2µg 0µg 6%
Phosphorus 109mg 135mg 4%
Calcium 130mg 100mg 3%
Iron 0.2mg 0mg 3%
Vitamin C 1.5mg 0mg 2%
Magnesium 19mg 11mg 2%
Monounsaturated fat 1.302g 2.136g 2%
Vitamin B5 0.417mg 0.331mg 2%
Polyunsaturated fat 0.198g 0.469g 2%
Vitamin B6 0.05mg 0.063mg 1%
Vitamin B3 0.105mg 0.208mg 1%
Fats 4.19g 5g 1%
Vitamin B1 0.034mg 0.023mg 1%
Carbs 8.05g 3.98g 1%
Vitamin E 0.21mg 0.01mg 1%
Sodium 54mg 35mg 1%
Folate 1µg 5µg 1%
Saturated fat 2.591g 2.395g 1%
Potassium 165mg 141mg 1%
Zinc 0.46mg 0.52mg 1%
Calories 88kcal 97kcal 0%
Net carbs 8.05g 3.98g N/A
Sugar 8.05g 4g N/A
Copper 0.013mg 0.017mg 0%
Manganese 0.005mg 0.009mg 0%
Vitamin K 0.3µg 0µg 0%
Tryptophan 0.085mg 0%
Threonine 0.201mg 0%
Isoleucine 0.237mg 0%
Leucine 0.383mg 0%
Lysine 0.257mg 0%
Methionine 0.12mg 0%
Phenylalanine 0.225mg 0%
Valine 0.289mg 0%
Histidine 0.108mg 0%
Fructose 0.04g 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
Eggnog 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
17%
Eggnog
17%
Greek yogurt
Minerals Daily Need Coverage Score
17%
Eggnog
19%
Greek yogurt

Comparison summary

Which food is lower in Cholesterol?
Greek yogurt
Greek yogurt is lower in Cholesterol (difference - 46mg)
Which food is lower in Sugar?
Greek yogurt
Greek yogurt is lower in Sugar (difference - 4.05g)
Which food contains less Sodium?
Greek yogurt
Greek yogurt contains less Sodium (difference - 19mg)
Which food is lower in Saturated fat?
Greek yogurt
Greek yogurt is lower in Saturated fat (difference - 0.196g)
Which food is lower in glycemic index?
Greek yogurt
Greek yogurt is lower in glycemic index (difference - 43)
Which food is cheaper?
Greek yogurt
Greek yogurt is cheaper (difference - $2)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Eggnog - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171258/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.