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  6. Greek yogurt vs. Yolk

Greek yogurt vs. Yolk — In-Depth Nutrition Comparison

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How are Greek yogurt and Yolk different?

  • Yolk is higher than Greek yogurt in Choline, Selenium, Vitamin B5, Vitamin B12, Vitamin A RAE, Phosphorus, Vitamin D, and Folate.
  • Yolk covers your daily need of Cholesterol 357% more than Greek yogurt.
  • Greek yogurt is lower in Saturated Fat.

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

Infographic

Greek yogurt vs Yolk 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
3
:
7
Yolk
Yolk
Contains more Magnesium +120%
Contains more Potassium +29.4%
Contains less Sodium -27.1%
Contains more Calcium +29%
Contains more Iron +∞%
Contains more Phosphorus +188.9%
Contains more Zinc +342.3%
Contains more Copper +352.9%
Contains more Manganese +511.1%
Contains more Selenium +477.3%
Greek yogurt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 0% 8% 58% 13% 5% 15% 6% 2% 53%
Yolk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 103% 4% 168% 10% 7% 63% 26% 8% 306%
Contains more Magnesium +120%
Contains more Potassium +29.4%
Contains less Sodium -27.1%
Contains more Calcium +29%
Contains more Iron +∞%
Contains more Phosphorus +188.9%
Contains more Zinc +342.3%
Contains more Copper +352.9%
Contains more Manganese +511.1%
Contains more Selenium +477.3%

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
Yolk
Yolk
Contains more Vitamin B3 +766.7%
Contains more Vitamin A +9513.3%
Contains more Vitamin E +25700%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +665.2%
Contains more Vitamin B2 +89.9%
Contains more Vitamin B5 +803.3%
Contains more Vitamin B6 +455.6%
Contains more Folate +2820%
Contains more Vitamin B12 +160%
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%
Yolk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 87% 52% 162% 0% 44% 122% 1% 180% 81% 110% 244% 2%
Contains more Vitamin B3 +766.7%
Contains more Vitamin A +9513.3%
Contains more Vitamin E +25700%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +665.2%
Contains more Vitamin B2 +89.9%
Contains more Vitamin B5 +803.3%
Contains more Vitamin B6 +455.6%
Contains more Folate +2820%
Contains more Vitamin B12 +160%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Greek yogurt
Greek yogurt
2
:
3
Yolk
Yolk
Contains more Carbs +10.9%
Contains more Water +55.4%
Contains more Protein +76.2%
Contains more Fats +430.8%
Contains more Other +136.1%
Equal in Carbs - 3.59
Greek yogurt
9% 5% 4% 81%
Protein: 9 g
Fats: 5 g
Carbs: 3.98 g
Water: 81.3 g
Other: 0.72 g
Yolk
16% 27% 4% 52% 2%
Protein: 15.86 g
Fats: 26.54 g
Carbs: 3.59 g
Water: 52.31 g
Other: 1.7 g
Contains more Carbs +10.9%
Contains more Water +55.4%
Contains more Protein +76.2%
Contains more Fats +430.8%
Contains more Other +136.1%
Equal in Carbs - 3.59

Fat Type Comparison

Fat type breakdown side-by-side comparison
Greek yogurt
Greek yogurt
1
:
2
Yolk
Yolk
Contains less Saturated Fat -74.9%
Contains more Monounsaturated Fat +449.5%
Contains more Polyunsaturated fat +796.4%
Greek yogurt
48% 43% 9%
Saturated Fat: 2.395 g
Monounsaturated Fat: 2.136 g
Polyunsaturated fat: 0.469 g
Yolk
37% 46% 16%
Saturated Fat: 9.551 g
Monounsaturated Fat: 11.738 g
Polyunsaturated fat: 4.204 g
Contains less Saturated Fat -74.9%
Contains more Monounsaturated Fat +449.5%
Contains more Polyunsaturated fat +796.4%

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

All nutrients comparison - raw data values

Nutrient Greek yogurt Yolk Opinion
Net carbs 3.98g 3.59g Greek yogurt
Protein 9g 15.86g Yolk
Fats 5g 26.54g Yolk
Carbs 3.98g 3.59g Greek yogurt
Calories 97kcal 322kcal Yolk
Fructose 0.07g Yolk
Sugar 4g 0.56g Yolk
Calcium 100mg 129mg Yolk
Iron 0mg 2.73mg Yolk
Magnesium 11mg 5mg Greek yogurt
Phosphorus 135mg 390mg Yolk
Potassium 141mg 109mg Greek yogurt
Sodium 35mg 48mg Greek yogurt
Zinc 0.52mg 2.3mg Yolk
Copper 0.017mg 0.077mg Yolk
Manganese 0.009mg 0.055mg Yolk
Selenium 9.7µg 56µg Yolk
Vitamin A 15IU 1442IU Yolk
Vitamin A RAE 2µg 381µg Yolk
Vitamin E 0.01mg 2.58mg Yolk
Vitamin D 0IU 218IU Yolk
Vitamin D 0µg 5.4µg Yolk
Vitamin B1 0.023mg 0.176mg Yolk
Vitamin B2 0.278mg 0.528mg Yolk
Vitamin B3 0.208mg 0.024mg Greek yogurt
Vitamin B5 0.331mg 2.99mg Yolk
Vitamin B6 0.063mg 0.35mg Yolk
Folate 5µg 146µg Yolk
Vitamin B12 0.75µg 1.95µg Yolk
Vitamin K 0µg 0.7µg Yolk
Tryptophan 0.177mg Yolk
Threonine 0.687mg Yolk
Isoleucine 0.866mg Yolk
Leucine 1.399mg Yolk
Lysine 1.217mg Yolk
Methionine 0.378mg Yolk
Phenylalanine 0.681mg Yolk
Valine 0.949mg Yolk
Histidine 0.416mg Yolk
Cholesterol 13mg 1085mg Greek yogurt
Saturated Fat 2.395g 9.551g Greek yogurt
Omega-3 - DHA 0.004g 0.114g Yolk
Omega-3 - EPA 0g 0.011g Yolk
Monounsaturated Fat 2.136g 11.738g Yolk
Polyunsaturated fat 0.469g 4.204g Yolk
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 Yolk
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
90%
Yolk
Minerals Daily Need Coverage Score
19%
Greek yogurt
73%
Yolk

Comparison summary

Which food is lower in Sugar?
Yolk
Yolk is lower in Sugar (difference - 3.44g)
Which food is lower in glycemic index?
Yolk
Yolk is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Yolk
Yolk is relatively richer in minerals
Which food is richer in vitamins?
Yolk
Yolk is relatively richer in vitamins
Which food contains less Sodium?
Greek yogurt
Greek yogurt contains less Sodium (difference - 13mg)
Which food is lower in Cholesterol?
Greek yogurt
Greek yogurt is lower in Cholesterol (difference - 1072mg)
Which food is lower in Saturated Fat?
Greek yogurt
Greek yogurt is lower in Saturated Fat (difference - 7.156g)
Which food is cheaper?
Greek yogurt
Greek yogurt is cheaper (difference - $1)

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. Yolk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/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.