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Yogurt vs. Omelette — In-Depth Nutrition Comparison

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What are the main differences between yogurt and omelette?

  • Yogurt has less choline, selenium, vitamin B5, iron, vitamin A, vitamin D, vitamin E, and vitamin B2 than omelette.
  • Omelette's daily need coverage for cholesterol is 103% higher.
  • Yogurt contains less saturated fat.
  • Omelette has a lower glycemic index than yogurt.

We used Yogurt, Greek, plain, nonfat and Egg, whole, cooked, omelet types in this comparison.

Infographic

Yogurt vs Omelette infographic
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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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 14% 10% 56% 21% 30% 72% 20% 3.1% 141%
Contains more CalciumCalcium +129.2%
Contains more PotassiumPotassium +20.5%
Contains less SodiumSodium -76.8%
Contains more IronIron +2014.3%
Contains more CopperCopper +270.6%
Contains more ZincZinc +109.6%
Contains more PhosphorusPhosphorus +23.7%
Contains more ManganeseManganese +166.7%
Contains more SeleniumSelenium +166%
~equal in Magnesium ~11mg

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
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0.33% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 57% 26% 26% 8.5% 89% 1.2% 77% 33% 95% 11% 29% 135%
Contains more Vitamin B3Vitamin B3 +225%
Contains more Vitamin AVitamin A +17100%
Contains more Vitamin EVitamin E +12800%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +47.8%
Contains more Vitamin B2Vitamin B2 +38.8%
Contains more Vitamin B5Vitamin B5 +289.4%
Contains more Vitamin B6Vitamin B6 +127%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +457.1%
Contains more CholineCholine +1539.7%
~equal in Vitamin C ~0mg
~equal in Vitamin B12 ~0.76µg

All nutrients comparison - raw data values

Nutrient Yogurt Omelette DV% diff.
Cholesterol 5mg 313mg 103%
Choline 15.1mg 247.6mg 42%
Selenium 9.7µg 25.8µg 29%
Vitamin B5 0.331mg 1.289mg 19%
Vitamin A 1µg 172µg 19%
Polyunsaturated fat 0.012g 2.712g 18%
Iron 0.07mg 1.48mg 18%
Fats 0.39g 11.66g 17%
Saturated fat 0.117g 3.319g 15%
Monounsaturated fat 0.053g 4.843g 12%
Vitamin D 0IU 69IU 9%
Vitamin E 0.01mg 1.29mg 9%
Vitamin D 0µg 1.7µg 9%
Folate 7µg 39µg 8%
Vitamin B2 0.278mg 0.386mg 8%
Vitamin B6 0.063mg 0.143mg 6%
Calcium 110mg 48mg 6%
Calories 59kcal 154kcal 5%
Sodium 36mg 155mg 5%
Phosphorus 135mg 167mg 5%
Zinc 0.52mg 1.09mg 5%
Copper 0.017mg 0.063mg 5%
Vitamin K 0µg 4.5µg 4%
Potassium 141mg 117mg 1%
Vitamin B1 0.023mg 0.034mg 1%
Vitamin B3 0.208mg 0.064mg 1%
Protein 10.19g 10.57g 1%
Manganese 0.009mg 0.024mg 1%
Carbs 3.6g 0.64g 1%
Net carbs 3.6g 0.64g N/A
Magnesium 11mg 11mg 0%
Sugar 3.24g 0.31g N/A
Vitamin B12 0.75µg 0.76µg 0%
Trans fat 0.006g 0.709g N/A
Tryptophan 0.14mg 0%
Threonine 0.467mg 0%
Isoleucine 0.565mg 0%
Leucine 0.913mg 0%
Lysine 0.767mg 0%
Methionine 0.319mg 0%
Phenylalanine 0.572mg 0%
Valine 0.722mg 0%
Histidine 0.26mg 0%
Omega-3 - DHA 0g 0.049g N/A
Omega-3 - ALA 0.001g N/A
Omega-3 - DPA 0g 0.006g N/A
Omega-6 - Eicosadienoic acid 0g 0.015g N/A
Omega-6 - Linoleic acid 0.01g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
Contains more CarbsCarbs +462.5%
Contains more WaterWater +11.8%
Contains more FatsFats +2889.7%
Contains more OtherOther +38.9%
~equal in Protein ~10.57g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
31% 45% 25%
Saturated fat: Sat. Fat 3.319 g
Monounsaturated fat: Mono. Fat 4.843 g
Polyunsaturated fat: Poly. Fat 2.712 g
Contains less Sat. FatSaturated fat -96.5%
Contains more Mono. FatMonounsaturated fat +9037.7%
Contains more Poly. FatPolyunsaturated fat +22500%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Yogurt
2
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
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.31 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
Contains more GlucoseGlucose +∞%
~equal in Starch ~0g
~equal in Sucrose ~0g
~equal in Fructose ~0g
~equal in Maltose ~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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/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.