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  6. Greek yogurt vs. Egg white

Greek yogurt vs. Egg white — In-Depth Nutrition Comparison

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What are the differences between Greek yogurt and Egg white?

  • Greek yogurt is higher in Vitamin B12, Phosphorus, Calcium, and Monounsaturated Fat, yet Egg white is higher in Selenium, and Vitamin B2.
  • Greek yogurt's daily need coverage for Vitamin B12 is 28% more.

We used Yogurt, Greek, plain, whole milk and Egg, white, raw, fresh types in this article.

Infographic

Greek yogurt vs Egg white 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
:
5
Egg white
Egg white
Contains more Calcium +1328.6%
Contains more Phosphorus +800%
Contains less Sodium -78.9%
Contains more Zinc +1633.3%
Contains more Iron +∞%
Contains more Potassium +15.6%
Contains more Copper +35.3%
Contains more Manganese +22.2%
Contains more Selenium +106.2%
Equal in Magnesium - 11
Greek yogurt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 0% 8% 58% 13% 5% 15% 6% 2% 53%
Egg white
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 3% 8% 7% 15% 22% 1% 8% 2% 110%
Contains more Calcium +1328.6%
Contains more Phosphorus +800%
Contains less Sodium -78.9%
Contains more Zinc +1633.3%
Contains more Iron +∞%
Contains more Potassium +15.6%
Contains more Copper +35.3%
Contains more Manganese +22.2%
Contains more Selenium +106.2%
Equal in Magnesium - 11

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
8
:
1
Egg white
Egg white
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +475%
Contains more Vitamin B3 +98.1%
Contains more Vitamin B5 +74.2%
Contains more Vitamin B6 +1160%
Contains more Folate +25%
Contains more Vitamin B12 +733.3%
Contains more Vitamin B2 +57.9%
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 white
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 1% 102% 2% 12% 2% 3% 12% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +475%
Contains more Vitamin B3 +98.1%
Contains more Vitamin B5 +74.2%
Contains more Vitamin B6 +1160%
Contains more Folate +25%
Contains more Vitamin B12 +733.3%
Contains more Vitamin B2 +57.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Greek yogurt
Greek yogurt
3
:
2
Egg white
Egg white
Contains more Fats +2841.2%
Contains more Carbs +445.2%
Contains more Other +14.3%
Contains more Protein +21.1%
Equal in Water - 87.57
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 white
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Contains more Fats +2841.2%
Contains more Carbs +445.2%
Contains more Other +14.3%
Contains more Protein +21.1%
Equal in Water - 87.57

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 white
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Greek yogurt Egg white Opinion
Net carbs 3.98g 0.73g Greek yogurt
Protein 9g 10.9g Egg white
Fats 5g 0.17g Greek yogurt
Carbs 3.98g 0.73g Greek yogurt
Calories 97kcal 52kcal Greek yogurt
Fructose 0.07g Egg white
Sugar 4g 0.71g Egg white
Calcium 100mg 7mg Greek yogurt
Iron 0mg 0.08mg Egg white
Magnesium 11mg 11mg
Phosphorus 135mg 15mg Greek yogurt
Potassium 141mg 163mg Egg white
Sodium 35mg 166mg Greek yogurt
Zinc 0.52mg 0.03mg Greek yogurt
Copper 0.017mg 0.023mg Egg white
Manganese 0.009mg 0.011mg Egg white
Selenium 9.7µg 20µg Egg white
Vitamin A 15IU 0IU Greek yogurt
Vitamin A RAE 2µg 0µg Greek yogurt
Vitamin E 0.01mg 0mg Greek yogurt
Vitamin B1 0.023mg 0.004mg Greek yogurt
Vitamin B2 0.278mg 0.439mg Egg white
Vitamin B3 0.208mg 0.105mg Greek yogurt
Vitamin B5 0.331mg 0.19mg Greek yogurt
Vitamin B6 0.063mg 0.005mg Greek yogurt
Folate 5µg 4µg Greek yogurt
Vitamin B12 0.75µg 0.09µg Greek yogurt
Tryptophan 0.125mg Egg white
Threonine 0.449mg Egg white
Isoleucine 0.661mg Egg white
Leucine 1.016mg Egg white
Lysine 0.806mg Egg white
Methionine 0.399mg Egg white
Phenylalanine 0.686mg Egg white
Valine 0.809mg Egg white
Histidine 0.29mg Egg white
Cholesterol 13mg 0mg Egg white
Saturated Fat 2.395g 0g Egg white
Omega-3 - DHA 0.004g 0g Greek yogurt
Monounsaturated Fat 2.136g 0g Greek yogurt
Polyunsaturated fat 0.469g 0g Greek yogurt
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 white
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
11%
Egg white
Minerals Daily Need Coverage Score
19%
Greek yogurt
17%
Egg white

Comparison summary

Which food contains less Sodium?
Greek yogurt
Greek yogurt contains less Sodium (difference - 131mg)
Which food is cheaper?
Greek yogurt
Greek yogurt is cheaper (difference - $1)
Which food is richer in vitamins?
Greek yogurt
Greek yogurt is relatively richer in vitamins
Which food is lower in Sugar?
Egg white
Egg white is lower in Sugar (difference - 3.29g)
Which food is lower in Cholesterol?
Egg white
Egg white is lower in Cholesterol (difference - 13mg)
Which food is lower in Saturated Fat?
Egg white
Egg white is lower in Saturated Fat (difference - 2.395g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Egg white
Egg white is relatively richer in minerals

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 white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.