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

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What are the differences between Greek yogurt and egg whites?

  • Greek yogurt is higher in vitamin B12, phosphorus, calcium, and monounsaturated fat, yet egg whites are higher in selenium and vitamin B2.
  • Greek yogurt's daily need coverage for vitamin B12 is 28% more.
  • The glycemic index of egg whites is lower.

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

Infographic

Greek yogurt vs Egg white infographic
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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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 2.1% 14% 3% 7.7% 0.82% 6.4% 22% 1.4% 109%
Contains more CalciumCalcium +1328.6%
Contains more ZincZinc +1633.3%
Contains more PhosphorusPhosphorus +800%
Contains less SodiumSodium -78.9%
Contains more PotassiumPotassium +15.6%
Contains more IronIron +∞%
Contains more CopperCopper +35.3%
Contains more ManganeseManganese +22.2%
Contains more SeleniumSelenium +106.2%
~equal in Magnesium ~11mg

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% 0.67% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 3.8% 8.2%
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% 0% 0% 1% 101% 2% 11% 1.2% 11% 0% 3% 0.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +475%
Contains more Vitamin B3Vitamin B3 +98.1%
Contains more Vitamin B5Vitamin B5 +74.2%
Contains more Vitamin B6Vitamin B6 +1160%
Contains more Vitamin B12Vitamin B12 +733.3%
Contains more FolateFolate +25%
Contains more CholineCholine +1272.7%
Contains more Vitamin B2Vitamin B2 +57.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Greek yogurt Egg white DV% diff.
Vitamin B12 0.75µg 0.09µg 28%
Selenium 9.7µg 20µg 19%
Phosphorus 135mg 15mg 17%
Vitamin B2 0.278mg 0.439mg 12%
Saturated fat 2.395g 0g 11%
Calcium 100mg 7mg 9%
Fats 5g 0.17g 7%
Sodium 35mg 166mg 6%
Monounsaturated fat 2.136g 0g 5%
Cholesterol 13mg 0mg 4%
Vitamin B6 0.063mg 0.005mg 4%
Zinc 0.52mg 0.03mg 4%
Protein 9g 10.9g 4%
Polyunsaturated fat 0.469g 0g 3%
Choline 15.1mg 1.1mg 3%
Vitamin B5 0.331mg 0.19mg 3%
Calories 97kcal 52kcal 2%
Vitamin B1 0.023mg 0.004mg 2%
Vitamin B3 0.208mg 0.105mg 1%
Copper 0.017mg 0.023mg 1%
Iron 0mg 0.08mg 1%
Potassium 141mg 163mg 1%
Carbs 3.98g 0.73g 1%
Net carbs 3.98g 0.73g N/A
Magnesium 11mg 11mg 0%
Sugar 4g 0.71g N/A
Vitamin E 0.01mg 0mg 0%
Vitamin A 2µg 0µg 0%
Manganese 0.009mg 0.011mg 0%
Folate 5µg 4µg 0%
Tryptophan 0.125mg 0%
Threonine 0.449mg 0%
Isoleucine 0.661mg 0%
Leucine 1.016mg 0%
Lysine 0.806mg 0%
Methionine 0.399mg 0%
Phenylalanine 0.686mg 0%
Valine 0.809mg 0%
Histidine 0.29mg 0%
Fructose 0.07g 0%
Omega-3 - DHA 0.004g 0g N/A
Omega-3 - ALA 0.023g N/A
Omega-6 - Linoleic acid 0.209g 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
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Contains more FatsFats +2841.2%
Contains more CarbsCarbs +445.2%
Contains more OtherOther +14.3%
Contains more ProteinProtein +21.1%
~equal in Water ~87.57g

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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.