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  6. Yogurt vs. Eggnog

Yogurt vs. Eggnog — In-Depth Nutrition Comparison

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Summary of differences between yogurt and eggnog

  • Yogurt has more protein, vitamin B12, selenium, and vitamin B2; however, eggnog is higher in choline, vitamin A, vitamin D* and fats.
  • Eggnog covers your daily need for cholesterol 18% more than yogurt.
  • Yogurt has 2 times more selenium than eggnog. While yogurt has 9.7µg of selenium, eggnog has only 4.2µg.
  • Yogurt has less cholesterol.
  • The glycemic index of eggnog is higher.

These are the specific foods used in this comparison Yogurt, Greek, plain, nonfat and Eggnog.

Infographic

Yogurt vs Eggnog infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Yogurt
Yogurt
6
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%
Eggnog
Eggnog
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 39% 15% 7.5% 4.3% 13% 47% 7% 0.65% 23%
Contains more CopperCopper +30.8%
Contains more ZincZinc +13%
Contains more PhosphorusPhosphorus +23.9%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +80%
Contains more SeleniumSelenium +131%
Contains more MagnesiumMagnesium +72.7%
Contains more CalciumCalcium +18.2%
Contains more PotassiumPotassium +17%
Contains more IronIron +185.7%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Yogurt
Yogurt
5
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%
Eggnog
Eggnog
7
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 5% 18% 20% 4.2% 8.5% 44% 2% 25% 12% 56% 0.75% 0.75%
Contains more Vitamin B2Vitamin B2 +46.3%
Contains more Vitamin B3Vitamin B3 +98.1%
Contains more Vitamin B6Vitamin B6 +26%
Contains more Vitamin B12Vitamin B12 +66.7%
Contains more FolateFolate +600%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +5800%
Contains more Vitamin EVitamin E +2000%
Contains more Vitamin B1Vitamin B1 +47.8%
Contains more Vitamin B5Vitamin B5 +26%
Contains more Vitamin KVitamin K +∞%

All nutrients comparison - raw data values

Nutrient Yogurt Eggnog DV% diff.
Cholesterol 5mg 59mg 18%
Vitamin B12 0.75µg 0.45µg 13%
Protein 10.19g 4.55g 11%
Saturated fat 0.117g 2.591g 11%
Selenium 9.7µg 4.2µg 10%
Vitamin B2 0.278mg 0.19mg 7%
Choline 15.1mg 52.2mg 7%
Fats 0.39g 4.19g 6%
Vitamin D* 0 IU 49 IU 6%
Vitamin D 0µg 1.2µg 6%
Vitamin A 1µg 59µg 6%
Phosphorus 135mg 109mg 4%
Monounsaturated fat 0.053g 1.302g 3%
Vitamin C 0mg 1.5mg 2%
Magnesium 11mg 19mg 2%
Calcium 110mg 130mg 2%
Iron 0.07mg 0.2mg 2%
Vitamin B5 0.331mg 0.417mg 2%
Folate 7µg 1µg 2%
Calories 59kcal 88kcal 1%
Carbs 3.6g 8.05g 1%
Potassium 141mg 165mg 1%
Zinc 0.52mg 0.46mg 1%
Sodium 36mg 54mg 1%
Vitamin E 0.01mg 0.21mg 1%
Vitamin B1 0.023mg 0.034mg 1%
Vitamin B3 0.208mg 0.105mg 1%
Vitamin B6 0.063mg 0.05mg 1%
Polyunsaturated fat 0.012g 0.198g 1%
Protein per 100 calories 17g 5.2g N/A
Calories per 10 g protein 58kcal 193kcal N/A
Weight per 100 calories 169g 114g N/A
Unsaturated / Saturated Fat ratio 0.56 0.58 N/A
Net carbs 3.6g 8.05g N/A
Sugar 3.24g 8.05g N/A
Copper 0.017mg 0.013mg 0%
Manganese 0.009mg 0.005mg 0%
Vitamin K 0µg 0.3µg 0%
Trans fat 0.006g N/A
Tryptophan 0.085mg 0%
Threonine 0.201mg 0%
Isoleucine 0.237mg 0%
Leucine 0.383mg 0%
Lysine 0.257mg 0%
Methionine 0.12mg 0%
Phenylalanine 0.225mg 0%
Valine 0.289mg 0%
Histidine 0.108mg 0%
Fructose 0g 0.04g 0%
Omega-3 (ALA) 0.001g 0%
Omega-6 (Linoleic acid) 0.01g 0%

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
Eggnog
Eggnog
2
5% 4% 8% 83%
Protein: 4.55 g
Fats: 4.19 g
Carbs: 8.05 g
Water: 82.54 g
Other: 0.67 g
Contains more ProteinProtein +124%
Contains more FatsFats +974.4%
Contains more CarbsCarbs +123.6%
~equal in Water ~82.54g

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
Eggnog
Eggnog
2
63% 32% 5%
Saturated fat: Sat. Fat 2.591 g
Monounsaturated fat: Mono. Fat 1.302 g
Polyunsaturated fat: Poly. Fat 0.198 g
Contains less Sat. FatSaturated fat -95.5%
Contains more Mono. FatMonounsaturated fat +2356.6%
Contains more Poly. FatPolyunsaturated fat +1550%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Yogurt
Yogurt
1
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.54 g
Maltose: 0 g
Galactose: 0.7 g
Eggnog
Eggnog
5
97%
Starch: 0 g
Sucrose: 0.04 g
Glucose: 0.07 g
Fructose: 0.04 g
Lactose: 7.84 g
Maltose: 0.04 g
Galactose: 0.04 g
Contains more GalactoseGalactose +1650%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +208.7%
Contains more MaltoseMaltose +∞%
~equal in Starch ~0g

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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. Eggnog - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171258/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.