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  6. Eggnog vs. Yogurt

Eggnog vs. Yogurt — In-Depth Nutrition Comparison

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Summary of differences between Eggnog and Yogurt

  • Eggnog has more Vitamin D, Choline, and Vitamin A RAE, however, Yogurt is higher in Vitamin B12, Selenium, and Vitamin B2.
  • Eggnog covers your daily need of Cholesterol 18% more than Yogurt.
  • Yogurt has less Saturated Fat.

These are the specific foods used in this comparison Eggnog and Yogurt, Greek, plain, nonfat.

Infographic

Eggnog vs 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
:
6
Yogurt
Yogurt
Contains more Calcium +18.2%
Contains more Iron +185.7%
Contains more Magnesium +72.7%
Contains more Potassium +17%
Contains more Phosphorus +23.9%
Contains less Sodium -33.3%
Contains more Zinc +13%
Contains more Copper +30.8%
Contains more Manganese +80%
Contains more Selenium +131%
Eggnog
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 8% 14% 47% 15% 8% 13% 5% 1% 23%
Yogurt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 3% 8% 58% 13% 5% 15% 6% 2% 53%
Contains more Calcium +18.2%
Contains more Iron +185.7%
Contains more Magnesium +72.7%
Contains more Potassium +17%
Contains more Phosphorus +23.9%
Contains less Sodium -33.3%
Contains more Zinc +13%
Contains more Copper +30.8%
Contains more Manganese +80%
Contains more Selenium +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
7
:
5
Yogurt
Yogurt
Contains more Vitamin A +5050%
Contains more Vitamin E +2000%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +47.8%
Contains more Vitamin B5 +26%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +46.3%
Contains more Vitamin B3 +98.1%
Contains more Vitamin B6 +26%
Contains more Folate +600%
Contains more Vitamin B12 +66.7%
Eggnog
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 5% 36% 5% 9% 44% 2% 26% 12% 1% 57% 1%
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% 6% 94% 0%
Contains more Vitamin A +5050%
Contains more Vitamin E +2000%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +47.8%
Contains more Vitamin B5 +26%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +46.3%
Contains more Vitamin B3 +98.1%
Contains more Vitamin B6 +26%
Contains more Folate +600%
Contains more Vitamin B12 +66.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Eggnog
Eggnog
2
:
3
Yogurt
Yogurt
Contains more Fats +974.4%
Contains more Carbs +123.6%
Contains more Protein +124%
Equal in Water - 85.1
Equal in Other - 0.72
Eggnog
5% 4% 8% 83%
Protein: 4.55 g
Fats: 4.19 g
Carbs: 8.05 g
Water: 82.54 g
Other: 0.67 g
Yogurt
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more Fats +974.4%
Contains more Carbs +123.6%
Contains more Protein +124%
Equal in Water - 85.1
Equal in Other - 0.72

Fat Type Comparison

Fat type breakdown side-by-side comparison
Eggnog
Eggnog
2
:
1
Yogurt
Yogurt
Contains more Monounsaturated Fat +2356.6%
Contains more Polyunsaturated fat +1550%
Contains less Saturated Fat -95.5%
Eggnog
63% 32% 5%
Saturated Fat: 2.591 g
Monounsaturated Fat: 1.302 g
Polyunsaturated fat: 0.198 g
Yogurt
64% 29% 7%
Saturated Fat: 0.117 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.012 g
Contains more Monounsaturated Fat +2356.6%
Contains more Polyunsaturated fat +1550%
Contains less Saturated Fat -95.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Eggnog
Eggnog
5
:
1
Yogurt
Yogurt
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Lactose +208.7%
Contains more Maltose +∞%
Contains more Galactose +1650%
Eggnog
97%
Starch: 0 g
Sucrose: 0.04 g
Glucose: 0.07 g
Fructose: 0.04 g
Lactose: 7.84 g
Maltose: 0.04 g
Galactose: 0.04 g
Yogurt
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.54 g
Maltose: 0 g
Galactose: 0.7 g
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Lactose +208.7%
Contains more Maltose +∞%
Contains more Galactose +1650%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Eggnog Yogurt
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol 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 Yogurt Opinion
Net carbs 8.05g 3.6g Eggnog
Protein 4.55g 10.19g Yogurt
Fats 4.19g 0.39g Eggnog
Carbs 8.05g 3.6g Eggnog
Calories 88kcal 59kcal Eggnog
Fructose 0.04g 0g Eggnog
Sugar 8.05g 3.24g Yogurt
Calcium 130mg 110mg Eggnog
Iron 0.2mg 0.07mg Eggnog
Magnesium 19mg 11mg Eggnog
Phosphorus 109mg 135mg Yogurt
Potassium 165mg 141mg Eggnog
Sodium 54mg 36mg Yogurt
Zinc 0.46mg 0.52mg Yogurt
Copper 0.013mg 0.017mg Yogurt
Manganese 0.005mg 0.009mg Yogurt
Selenium 4.2µg 9.7µg Yogurt
Vitamin A 206IU 4IU Eggnog
Vitamin A RAE 59µg 1µg Eggnog
Vitamin E 0.21mg 0.01mg Eggnog
Vitamin D 49IU 0IU Eggnog
Vitamin D 1.2µg 0µg Eggnog
Vitamin C 1.5mg 0mg Eggnog
Vitamin B1 0.034mg 0.023mg Eggnog
Vitamin B2 0.19mg 0.278mg Yogurt
Vitamin B3 0.105mg 0.208mg Yogurt
Vitamin B5 0.417mg 0.331mg Eggnog
Vitamin B6 0.05mg 0.063mg Yogurt
Folate 1µg 7µg Yogurt
Vitamin B12 0.45µg 0.75µg Yogurt
Vitamin K 0.3µg 0µg Eggnog
Tryptophan 0.085mg Eggnog
Threonine 0.201mg Eggnog
Isoleucine 0.237mg Eggnog
Leucine 0.383mg Eggnog
Lysine 0.257mg Eggnog
Methionine 0.12mg Eggnog
Phenylalanine 0.225mg Eggnog
Valine 0.289mg Eggnog
Histidine 0.108mg Eggnog
Cholesterol 59mg 5mg Yogurt
Trans Fat 0.006g Eggnog
Saturated Fat 2.591g 0.117g Yogurt
Monounsaturated Fat 1.302g 0.053g Eggnog
Polyunsaturated fat 0.198g 0.012g Eggnog
Omega-6 - Linoleic acid 0.01g Yogurt
Omega-3 - ALA 0.001g Yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Eggnog 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
17%
Eggnog
17%
Yogurt
Minerals Daily Need Coverage Score
17%
Eggnog
19%
Yogurt

Comparison summary

Which food is lower in Sugar?
Yogurt
Yogurt is lower in Sugar (difference - 4.81g)
Which food contains less Sodium?
Yogurt
Yogurt contains less Sodium (difference - 18mg)
Which food is lower in Cholesterol?
Yogurt
Yogurt is lower in Cholesterol (difference - 54mg)
Which food is lower in Saturated Fat?
Yogurt
Yogurt is lower in Saturated Fat (difference - 2.474g)
Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 36)
Which food is cheaper?
Eggnog
Eggnog is cheaper (difference - $0.6)
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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.