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Yogurt vs. Egg — In-Depth Nutrition Comparison

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A recap on the differences between yogurt and eggs

  • Eggs are higher than yogurt in copper, choline, selenium, vitamin B5, vitamin B2, vitamin B12, iron, and vitamin D*.
  • 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.

Infographic

Yogurt vs Egg 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.
Yogurt
Yogurt
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
Egg
Egg
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
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%
~equal in Magnesium ~10mg

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.
Yogurt
Yogurt
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0.33% 0.2% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3%
Egg
Egg
10
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 33% 50% 21% 17% 118% 1.2% 84% 28% 139% 0.75% 33%
Contains more Vitamin B3Vitamin B3 +225%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +14800%
Contains more Vitamin EVitamin E +10200%
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%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Yogurt Egg 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%
Iron 0.07mg 1.19mg 14%
Saturated fat 0.117g 3.267g 14%
Vitamin D* 0 IU 87 IU 11%
Vitamin D 0µg 2.2µg 11%
Monounsaturated fat 0.053g 4.077g 10%
Folate 7µg 44µg 9%
Polyunsaturated fat 0.012g 1.414g 9%
Vitamin E 0.01mg 1.03mg 7%
Calcium 110mg 50mg 6%
Calories 59kcal 155kcal 5%
Protein 10.19g 12.58g 5%
Zinc 0.52mg 1.05mg 5%
Phosphorus 135mg 172mg 5%
Sodium 36mg 124mg 4%
Vitamin B1 0.023mg 0.066mg 4%
Vitamin B6 0.063mg 0.121mg 4%
Carbs 3.6g 1.12g 1%
Manganese 0.009mg 0.026mg 1%
Vitamin B3 0.208mg 0.064mg 1%
Protein per 100 calories 17g 8.1g N/A
Calories per 10 g protein 58kcal 123kcal N/A
Weight per 100 calories 169g 65g N/A
Unsaturated / Saturated Fat ratio 0.56 1.7 N/A
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
Yogurt
Yogurt
2
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Egg
Egg
3
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
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
Yogurt
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
Egg
Egg
2
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
Contains less Sat. FatSaturated fat -96.4%
Contains more Mono. FatMonounsaturated fat +7592.5%
Contains more Poly. FatPolyunsaturated fat +11683.3%

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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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/nutrients
  2. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.