Yogurt vs. Egg white — In-Depth Nutrition Comparison
Compare
Significant differences between yogurt and egg whites
- Yogurt has more vitamin B12, phosphorus, and calcium; however, egg whites are richer in selenium and vitamin B2.
- Yogurt covers your daily vitamin B12 needs 28% more than egg whites.
- Egg whites have 17 times less zinc than yogurt. Yogurt has 0.52mg of zinc, while egg whites have 0.03mg.
- Egg whites contain less sugar.
- Yogurt has a higher glycemic index. The glycemic index of yogurt is 19, while the glycemic index of egg whites is 0.
Specific food types used in this comparison are Yogurt, Greek, plain, nonfat and Egg, white, raw, fresh.
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.
| Contains more CalciumCalcium | +1471.4% |
| Contains more ZincZinc | +1633.3% |
| Contains more PhosphorusPhosphorus | +800% |
| Contains less SodiumSodium | -78.3% |
| Contains more PotassiumPotassium | +15.6% |
| Contains more IronIron | +14.3% |
| Contains more CopperCopper | +35.3% |
| Contains more ManganeseManganese | +22.2% |
| Contains more SeleniumSelenium | +106.2% |
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 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 | +75% |
| Contains more CholineCholine | +1272.7% |
| Contains more Vitamin B2Vitamin B2 | +57.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +129.4% |
| Contains more CarbsCarbs | +393.2% |
| Contains more OtherOther | +14.3% |
~equal in
Protein
~10.9g
~equal in
Water
~87.57g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more LactoseLactose | +3528.6% |
| Contains more GalactoseGalactose | +900% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Starch
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sodium |
|
||
| Rich in vitamins |
|
||
| Lower in Cholesterol |
|
||
| Lower in Sugar |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
| Calcium | 110mg | 7mg | 10% |
| Sodium | 36mg | 166mg | 6% |
| Vitamin B6 | 0.063mg | 0.005mg | 4% |
| Zinc | 0.52mg | 0.03mg | 4% |
| Vitamin B5 | 0.331mg | 0.19mg | 3% |
| Choline | 15.1mg | 1.1mg | 3% |
| Cholesterol | 5mg | 0mg | 2% |
| Vitamin B1 | 0.023mg | 0.004mg | 2% |
| Protein | 10.19g | 10.9g | 1% |
| Saturated fat | 0.117g | 0g | 1% |
| Copper | 0.017mg | 0.023mg | 1% |
| Potassium | 141mg | 163mg | 1% |
| Folate | 7µg | 4µg | 1% |
| Carbs | 3.6g | 0.73g | 1% |
| Vitamin B3 | 0.208mg | 0.105mg | 1% |
| Calories | 59kcal | 52kcal | 0% |
| Fats | 0.39g | 0.17g | 0% |
| Net carbs | 3.6g | 0.73g | N/A |
| Magnesium | 11mg | 11mg | 0% |
| Iron | 0.07mg | 0.08mg | 0% |
| Sugar | 3.24g | 0.71g | N/A |
| Vitamin E | 0.01mg | 0mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Manganese | 0.009mg | 0.011mg | 0% |
| Trans fat | 0.006g | N/A | |
| Monounsaturated fat | 0.053g | 0g | 0% |
| Polyunsaturated fat | 0.012g | 0g | 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 | 0g | 0.07g | 0% |
| Omega-3 - ALA | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 0.01g | N/A |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
10%
Minerals Daily Need Coverage Score
19%
17%
Comparison summary
Which food contains less Sodium?
Yogurt contains less Sodium (difference - 130mg)
Which food is richer in vitamins?
Yogurt is relatively richer in vitamins
Which food is lower in Cholesterol?
Egg white is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Egg white is lower in Sugar (difference - 2.53g)
Which food is lower in Saturated fat?
Egg white is lower in Saturated fat (difference - 0.117g)
Which food is lower in glycemic index?
Egg white is lower in glycemic index (difference - 19)
Which food is cheaper?
Egg white is cheaper (difference - $1.6)
Which food is richer in minerals?
Egg white is relatively richer in minerals