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

Greek yogurt vs. Egg — In-Depth Nutrition Comparison

Compare

Important differences between Greek yogurt and eggs

  • Greek yogurt has less copper, choline, selenium, vitamin B5, vitamin B2, vitamin A, vitamin B12, iron, and vitamin D*.
  • Eggs' daily need coverage for copper is 220% more.
  • Greek yogurt is lower in cholesterol.
  • Greek yogurt has a higher glycemic index than eggs.

The food varieties used in the comparison are Yogurt, Greek, plain, whole milk and Egg, whole, cooked, hard-boiled.

Infographic

Greek yogurt vs Egg infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
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%
Egg
Egg
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +11.9%
Contains less SodiumSodium -71.8%
Contains more IronIron +∞%
Contains more CopperCopper +11664.7%
Contains more ZincZinc +101.9%
Contains more PhosphorusPhosphorus +27.4%
Contains more ManganeseManganese +188.9%
Contains more SeleniumSelenium +217.5%
~equal in Magnesium ~10mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0.67% 0.2% 5.8% 64% 3.9% 20% 15% 94% 0% 3.8%
Egg
Egg
10
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 33% 50% 21% 17% 118% 1.2% 84% 28% 139% 0.75% 33%
Contains more Vitamin B3Vitamin B3 +225%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +7350%
Contains more Vitamin EVitamin E +10200%
Contains more Vitamin B1Vitamin B1 +187%
Contains more Vitamin B2Vitamin B2 +84.5%
Contains more Vitamin B5Vitamin B5 +322.4%
Contains more Vitamin B6Vitamin B6 +92.1%
Contains more Vitamin B12Vitamin B12 +48%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +780%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Greek yogurt Egg DV% diff.
Copper 0.017mg 2mg 220%
Cholesterol 13mg 373mg 120%
Choline 15.1mg 293.8mg 51%
Selenium 9.7µg 30.8µg 38%
Vitamin B5 0.331mg 1.398mg 21%
Vitamin B2 0.278mg 0.513mg 18%
Vitamin A 2µg 149µg 16%
Iron 0mg 1.19mg 15%
Vitamin B12 0.75µg 1.11µg 15%
Vitamin D* 0 IU 87 IU 11%
Vitamin D 0µg 2.2µg 11%
Folate 5µg 44µg 10%
Fats 5g 10.61g 9%
Protein 9g 12.58g 7%
Vitamin E 0.01mg 1.03mg 7%
Polyunsaturated fat 0.469g 1.414g 6%
Calcium 100mg 50mg 5%
Zinc 0.52mg 1.05mg 5%
Phosphorus 135mg 172mg 5%
Monounsaturated fat 2.136g 4.077g 5%
Sodium 35mg 124mg 4%
Vitamin B1 0.023mg 0.066mg 4%
Vitamin B6 0.063mg 0.121mg 4%
Saturated fat 2.395g 3.267g 4%
Calories 97kcal 155kcal 3%
Carbs 3.98g 1.12g 1%
Manganese 0.009mg 0.026mg 1%
Vitamin B3 0.208mg 0.064mg 1%
Omega-3 (ALA) 0.023g 1%
Omega-6 (Linoleic acid) 0.209g 1%
Protein per 100 calories 9.3g 8.1g N/A
Calories per 10 g protein 108kcal 123kcal N/A
Weight per 100 calories 103g 65g N/A
Unsaturated / Saturated Fat ratio 1.1 1.7 N/A
Net carbs 3.98g 1.12g N/A
Magnesium 11mg 10mg 0%
Potassium 141mg 126mg 0%
Sugar 4g 1.12g N/A
Vitamin K 0µg 0.3µg 0%
Tryptophan 0.153mg 0%
Threonine 0.604mg 0%
Isoleucine 0.686mg 0%
Leucine 1.075mg 0%
Lysine 0.904mg 0%
Methionine 0.392mg 0%
Phenylalanine 0.668mg 0%
Valine 0.767mg 0%
Histidine 0.298mg 0%
Omega-3 (EPA) 0g 0.005g N/A
Omega-3 (DHA) 0.004g 0.038g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 5% 4% 81%
Protein: 9 g
Fats: 5 g
Carbs: 3.98 g
Water: 81.3 g
Other: 0.72 g
Egg
Egg
2
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Contains more CarbsCarbs +255.4%
Contains more ProteinProtein +39.8%
Contains more FatsFats +112.2%
~equal in Water ~74.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
48% 43% 9%
Saturated fat: Sat. Fat 2.395 g
Monounsaturated fat: Mono. Fat 2.136 g
Polyunsaturated fat: Poly. Fat 0.469 g
Egg
Egg
2
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
Contains less Sat. FatSaturated fat -26.7%
Contains more Mono. FatMonounsaturated fat +90.9%
Contains more Poly. FatPolyunsaturated fat +201.5%

People also compare

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
Egg
Egg vs Milk
Milk
Egg
Egg vs Flour
Flour
Egg
Egg vs Butter
Butter

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. Greek yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171304/nutrients
  2. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.