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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 RAE, 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.
Greek yogurt
Greek yogurt
4
:
6
Egg
Egg
Contains more Calcium +100%
Contains more Potassium +11.9%
Contains less Sodium -71.8%
Contains more Iron +∞%
Contains more Phosphorus +27.4%
Contains more Zinc +101.9%
Contains more Copper +11664.7%
Contains more Manganese +188.9%
Contains more Selenium +217.5%
Equal in Magnesium - 10
Greek yogurt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 0% 8% 58% 13% 5% 15% 6% 2% 53%
Egg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 45% 8% 74% 12% 17% 29% 667% 4% 169%
Contains more Calcium +100%
Contains more Potassium +11.9%
Contains less Sodium -71.8%
Contains more Iron +∞%
Contains more Phosphorus +27.4%
Contains more Zinc +101.9%
Contains more Copper +11664.7%
Contains more Manganese +188.9%
Contains more Selenium +217.5%
Equal in Magnesium - 10

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.
Greek yogurt
Greek yogurt
1
:
10
Egg
Egg
Contains more Vitamin B3 +225%
Contains more Vitamin A +3366.7%
Contains more Vitamin E +10200%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +187%
Contains more Vitamin B2 +84.5%
Contains more Vitamin B5 +322.4%
Contains more Vitamin B6 +92.1%
Contains more Folate +780%
Contains more Vitamin B12 +48%
Contains more Vitamin K +∞%
Greek 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% 4% 94% 0%
Egg
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 21% 67% 0% 17% 119% 2% 84% 28% 33% 139% 1%
Contains more Vitamin B3 +225%
Contains more Vitamin A +3366.7%
Contains more Vitamin E +10200%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +187%
Contains more Vitamin B2 +84.5%
Contains more Vitamin B5 +322.4%
Contains more Vitamin B6 +92.1%
Contains more Folate +780%
Contains more Vitamin B12 +48%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Greek yogurt
Greek yogurt
2
:
3
Egg
Egg
Contains more Carbs +255.4%
Contains more Protein +39.8%
Contains more Fats +112.2%
Contains more Other +48.6%
Equal in Water - 74.62
Greek yogurt
9% 5% 4% 81%
Protein: 9 g
Fats: 5 g
Carbs: 3.98 g
Water: 81.3 g
Other: 0.72 g
Egg
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 Carbs +255.4%
Contains more Protein +39.8%
Contains more Fats +112.2%
Contains more Other +48.6%
Equal in Water - 74.62

Fat Type Comparison

Fat type breakdown side-by-side comparison
Greek yogurt
Greek yogurt
1
:
2
Egg
Egg
Contains less Saturated Fat -26.7%
Contains more Monounsaturated Fat +90.9%
Contains more Polyunsaturated fat +201.5%
Greek yogurt
48% 43% 9%
Saturated Fat: 2.395 g
Monounsaturated Fat: 2.136 g
Polyunsaturated fat: 0.469 g
Egg
37% 47% 16%
Saturated Fat: 3.267 g
Monounsaturated Fat: 4.077 g
Polyunsaturated fat: 1.414 g
Contains less Saturated Fat -26.7%
Contains more Monounsaturated Fat +90.9%
Contains more Polyunsaturated 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 Sodium ok
Lower in Cholesterol 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
Net carbs 3.98g 1.12g Greek yogurt
Protein 9g 12.58g Egg
Fats 5g 10.61g Egg
Carbs 3.98g 1.12g Greek yogurt
Calories 97kcal 155kcal Egg
Sugar 4g 1.12g Egg
Calcium 100mg 50mg Greek yogurt
Iron 0mg 1.19mg Egg
Magnesium 11mg 10mg Greek yogurt
Phosphorus 135mg 172mg Egg
Potassium 141mg 126mg Greek yogurt
Sodium 35mg 124mg Greek yogurt
Zinc 0.52mg 1.05mg Egg
Copper 0.017mg 2mg Egg
Manganese 0.009mg 0.026mg Egg
Selenium 9.7µg 30.8µg Egg
Vitamin A 15IU 520IU Egg
Vitamin A RAE 2µg 149µg Egg
Vitamin E 0.01mg 1.03mg Egg
Vitamin D 0IU 87IU Egg
Vitamin D 0µg 2.2µg 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
Folate 5µg 44µg Egg
Vitamin B12 0.75µg 1.11µg Egg
Vitamin K 0µg 0.3µg 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
Cholesterol 13mg 373mg Greek yogurt
Saturated Fat 2.395g 3.267g Greek yogurt
Omega-3 - DHA 0.004g 0.038g Egg
Omega-3 - EPA 0g 0.005g Egg
Monounsaturated Fat 2.136g 4.077g Egg
Polyunsaturated fat 0.469g 1.414g Egg
Omega-6 - Linoleic acid 0.209g Greek yogurt
Omega-3 - ALA 0.023g Greek yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Greek yogurt Egg
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%
Greek yogurt
45%
Egg
Minerals Daily Need Coverage Score
19%
Greek yogurt
103%
Egg

Comparison summary

Which food contains less Sodium?
Greek yogurt
Greek yogurt contains less Sodium (difference - 89mg)
Which food is lower in Cholesterol?
Greek yogurt
Greek yogurt is lower in Cholesterol (difference - 360mg)
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.