Greek yogurt vs. Omelette — In-Depth Nutrition Comparison

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Summary of differences between Greek yogurt and omelette

The amount of choline, selenium, vitamin B5, iron, vitamin A, vitamin D, vitamin E, folate, and vitamin B2 in omelette is higher than in Greek yogurt.
Omelette covers your daily need for cholesterol, 100% more than Greek yogurt.
The amount of cholesterol in Greek yogurt is lower.
Omelette has a lower glycemic index. The glycemic index of omelette is 0, while the glycemic index of Greek yogurt is 12.

These are the specific foods used in this comparison Yogurt, Greek, plain, whole milk and Egg, whole, cooked, omelet.

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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.

Greek yogurt

Omelette

Contains more CalciumCalcium	+108.3%
Contains more PotassiumPotassium	+20.5%
Contains less SodiumSodium	-77.4%

Contains more IronIron	+∞%
Contains more CopperCopper	+270.6%
Contains more ZincZinc	+109.6%
Contains more PhosphorusPhosphorus	+23.7%
Contains more ManganeseManganese	+166.7%
Contains more SeleniumSelenium	+166%

~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.

Greek yogurt

Omelette

Contains more Vitamin B3Vitamin B3

+225%

Contains more Vitamin AVitamin A	+8500%
Contains more Vitamin EVitamin E	+12800%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B1Vitamin B1	+47.8%
Contains more Vitamin B2Vitamin B2	+38.8%
Contains more Vitamin B5Vitamin B5	+289.4%
Contains more Vitamin B6Vitamin B6	+127%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+680%
Contains more CholineCholine	+1539.7%

~equal in Vitamin C ~0mg

~equal in Vitamin B12 ~0.76µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Cholesterol	13mg	313mg	100%
Choline	15.1mg	247.6mg	42%
Selenium	9.7µg	25.8µg	29%
Vitamin B5	0.331mg	1.289mg	19%
Iron	0mg	1.48mg	19%
Vitamin A	2µg	172µg	19%
Polyunsaturated fat	0.469g	2.712g	15%
Fats	5g	11.66g	10%
Vitamin D	0µg	1.7µg	9%
Vitamin E	0.01mg	1.29mg	9%
Folate	5µg	39µg	9%
Vitamin D	0IU	69IU	9%
Vitamin B2	0.278mg	0.386mg	8%
Monounsaturated fat	2.136g	4.843g	7%
Vitamin B6	0.063mg	0.143mg	6%
Copper	0.017mg	0.063mg	5%
Zinc	0.52mg	1.09mg	5%
Phosphorus	135mg	167mg	5%
Sodium	35mg	155mg	5%
Calcium	100mg	48mg	5%
Saturated fat	2.395g	3.319g	4%
Vitamin K	0µg	4.5µg	4%
Protein	9g	10.57g	3%
Calories	97kcal	154kcal	3%
Vitamin B3	0.208mg	0.064mg	1%
Vitamin B1	0.023mg	0.034mg	1%
Manganese	0.009mg	0.024mg	1%
Potassium	141mg	117mg	1%
Carbs	3.98g	0.64g	1%
Net carbs	3.98g	0.64g	N/A
Magnesium	11mg	11mg	0%
Sugar	4g	0.31g	N/A
Vitamin B12	0.75µg	0.76µg	0%
Trans fat	0g	0.709g	N/A
Tryptophan		0.14mg	0%
Threonine		0.467mg	0%
Isoleucine		0.565mg	0%
Leucine		0.913mg	0%
Lysine		0.767mg	0%
Methionine		0.319mg	0%
Phenylalanine		0.572mg	0%
Valine		0.722mg	0%
Histidine		0.26mg	0%
Omega-3 - DHA	0.004g	0.049g	N/A
Omega-3 - ALA	0.023g		N/A
Omega-3 - DPA	0g	0.006g	N/A
Omega-6 - Eicosadienoic acid	0g	0.015g	N/A
Omega-6 - Linoleic acid	0.209g		N/A