Yogurt vs. Egg — In-Depth Nutrition Comparison
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A recap on differences between yogurt and eggs
- Eggs are higher than yogurt in copper, choline, selenium, vitamin B5, vitamin B2, vitamin B12, vitamin D, and iron.
- Eggs cover your daily copper needs 220% more than yogurt.
- The amount of saturated fat in yogurt is lower.
- The glycemic index of eggs is lower.
Food varieties used in this article are Yogurt, Greek, plain, nonfat and Egg, whole, cooked, hard-boiled.
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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.
| Contains more CalciumCalcium | +120% |
| Contains more PotassiumPotassium | +11.9% |
| Contains less SodiumSodium | -71% |
| Contains more IronIron | +1600% |
| Contains more CopperCopper | +11664.7% |
| Contains more ZincZinc | +101.9% |
| Contains more PhosphorusPhosphorus | +27.4% |
| Contains more ManganeseManganese | +188.9% |
| Contains more SeleniumSelenium | +217.5% |
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.
| Contains more Vitamin B3Vitamin B3 | +225% |
| Contains more Vitamin AVitamin A | +14800% |
| Contains more Vitamin EVitamin E | +10200% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +187% |
| Contains more Vitamin B2Vitamin B2 | +84.5% |
| Contains more Vitamin B5Vitamin B5 | +322.4% |
| Contains more Vitamin B6Vitamin B6 | +92.1% |
| Contains more Vitamin B12Vitamin B12 | +48% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +528.6% |
| Contains more CholineCholine | +1845.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.017mg | 2mg | 220% |
| Cholesterol | 5mg | 373mg | 123% |
| Choline | 15.1mg | 293.8mg | 51% |
| Selenium | 9.7µg | 30.8µg | 38% |
| Vitamin B5 | 0.331mg | 1.398mg | 21% |
| Vitamin B2 | 0.278mg | 0.513mg | 18% |
| Fats | 0.39g | 10.61g | 16% |
| Vitamin A | 1µg | 149µg | 16% |
| Vitamin B12 | 0.75µg | 1.11µg | 15% |
| Saturated fat | 0.117g | 3.267g | 14% |
| Iron | 0.07mg | 1.19mg | 14% |
| Vitamin D | 0IU | 87IU | 11% |
| Vitamin D | 0µg | 2.2µg | 11% |
| Monounsaturated fat | 0.053g | 4.077g | 10% |
| Polyunsaturated fat | 0.012g | 1.414g | 9% |
| Folate | 7µg | 44µg | 9% |
| Vitamin E | 0.01mg | 1.03mg | 7% |
| Calcium | 110mg | 50mg | 6% |
| Protein | 10.19g | 12.58g | 5% |
| Calories | 59kcal | 155kcal | 5% |
| Phosphorus | 135mg | 172mg | 5% |
| Zinc | 0.52mg | 1.05mg | 5% |
| Vitamin B1 | 0.023mg | 0.066mg | 4% |
| Vitamin B6 | 0.063mg | 0.121mg | 4% |
| Sodium | 36mg | 124mg | 4% |
| Vitamin B3 | 0.208mg | 0.064mg | 1% |
| Carbs | 3.6g | 1.12g | 1% |
| Manganese | 0.009mg | 0.026mg | 1% |
| Net carbs | 3.6g | 1.12g | N/A |
| Magnesium | 11mg | 10mg | 0% |
| Potassium | 141mg | 126mg | 0% |
| Sugar | 3.24g | 1.12g | N/A |
| Vitamin K | 0µg | 0.3µg | 0% |
| Trans fat | 0.006g | N/A | |
| Tryptophan | 0.153mg | 0% | |
| Threonine | 0.604mg | 0% | |
| Isoleucine | 0.686mg | 0% | |
| Leucine | 1.075mg | 0% | |
| Lysine | 0.904mg | 0% | |
| Methionine | 0.392mg | 0% | |
| Phenylalanine | 0.668mg | 0% | |
| Valine | 0.767mg | 0% | |
| Histidine | 0.298mg | 0% | |
| Omega-3 - EPA | 0g | 0.005g | N/A |
| Omega-3 - DHA | 0g | 0.038g | N/A |
| Omega-3 - ALA | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 0.01g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +221.4% |
| Contains more WaterWater | +14% |
| Contains more ProteinProtein | +23.5% |
| Contains more FatsFats | +2620.5% |
| Contains more OtherOther | +48.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -96.4% |
| Contains more Mono. FatMonounsaturated fat | +7592.5% |
| Contains more Poly. FatPolyunsaturated fat | +11683.3% |
