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  6. Greek yogurt vs. Egg

Greek yogurt vs. Egg — In-Depth Nutrition Comparison

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Important differences between Greek yogurt and Egg

  • Greek yogurt has less Copper, Choline, Selenium, Vitamin B5, Vitamin B2, Vitamin A, Vitamin B12, Iron, and Vitamin D.
  • Egg's daily need coverage for Copper is 220% more.
  • Greek yogurt is lower in Cholesterol.

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

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% 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

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% 0.9% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 3.8% 8.2%
Egg
Egg
11
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% 31% 21% 66% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
Contains more Vitamin B3Vitamin B3 +225%
Contains more Vitamin AVitamin A +3366.7%
Contains more Vitamin EVitamin E +10200%
Contains more Vitamin DVitamin D +∞%
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%
Contains more CholineCholine +1845.7%
~equal in Vitamin C ~0mg

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
3
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%
Contains more OtherOther +48.6%
~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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Greek yogurt Egg Opinion
Calories 97kcal 155kcal Egg
Protein 9g 12.58g Egg
Fats 5g 10.61g Egg
Net carbs 3.98g 1.12g Greek yogurt
Carbs 3.98g 1.12g Greek yogurt
Cholesterol 13mg 373mg Greek yogurt
Vitamin D 0IU 87IU Egg
Magnesium 11mg 10mg Greek yogurt
Calcium 100mg 50mg Greek yogurt
Potassium 141mg 126mg Greek yogurt
Iron 0mg 1.19mg Egg
Sugar 4g 1.12g Egg
Copper 0.017mg 2mg Egg
Zinc 0.52mg 1.05mg Egg
Phosphorus 135mg 172mg Egg
Sodium 35mg 124mg Greek yogurt
Vitamin A 15IU 520IU Egg
Vitamin A 2µg 149µg Egg
Vitamin E 0.01mg 1.03mg Egg
Vitamin D 0µg 2.2µg Egg
Manganese 0.009mg 0.026mg Egg
Selenium 9.7µg 30.8µg Egg
Vitamin B1 0.023mg 0.066mg Egg
Vitamin B2 0.278mg 0.513mg Egg
Vitamin B3 0.208mg 0.064mg Greek yogurt
Vitamin B5 0.331mg 1.398mg Egg
Vitamin B6 0.063mg 0.121mg Egg
Vitamin B12 0.75µg 1.11µg Egg
Vitamin K 0µg 0.3µg Egg
Folate 5µg 44µg Egg
Choline 15.1mg 293.8mg Egg
Saturated Fat 2.395g 3.267g Greek yogurt
Monounsaturated Fat 2.136g 4.077g Egg
Polyunsaturated fat 0.469g 1.414g Egg
Tryptophan 0.153mg Egg
Threonine 0.604mg Egg
Isoleucine 0.686mg Egg
Leucine 1.075mg Egg
Lysine 0.904mg Egg
Methionine 0.392mg Egg
Phenylalanine 0.668mg Egg
Valine 0.767mg Egg
Histidine 0.298mg Egg
Omega-3 - EPA 0g 0.005g Egg
Omega-3 - DHA 0.004g 0.038g Egg
Omega-3 - ALA 0.023g Greek yogurt
Omega-6 - Linoleic acid 0.209g Greek yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Greek yogurt Egg
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%
Greek yogurt
54%
Egg
Minerals Daily Need Coverage Score
19%
Greek yogurt
103%
Egg

Comparison summary

Which food is lower in Cholesterol?
Greek yogurt
Greek yogurt is lower in Cholesterol (difference - 360mg)
Which food contains less Sodium?
Greek yogurt
Greek yogurt contains less Sodium (difference - 89mg)
Which food is lower in Saturated Fat?
Greek yogurt
Greek yogurt is lower in Saturated Fat (difference - 0.872g)
Which food is cheaper?
Greek yogurt
Greek yogurt is cheaper (difference - $1)
Which food is lower in Sugar?
Egg
Egg is lower in Sugar (difference - 2.88g)
Which food is lower in glycemic index?
Egg
Egg is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Egg
Egg is relatively richer in minerals
Which food is richer in vitamins?
Egg
Egg is relatively richer in vitamins

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.