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  6. Yolk vs. Greek yogurt

Yolk vs. Greek yogurt — In-Depth Nutrition Comparison

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How are Yolk and Greek yogurt different?

  • Yolk is higher than Greek yogurt in Choline, Selenium, Vitamin B5, Vitamin B12, Vitamin A RAE, Phosphorus, Vitamin D, and Folate.
  • Yolk covers your daily need of Cholesterol 357% more than Greek yogurt.
  • Greek yogurt is lower in Cholesterol.

Egg, yolk, raw, fresh and Yogurt, Greek, plain, whole milk types were used in this article.

Infographic

Yolk vs Greek yogurt 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.
Yolk
Yolk
7
:
3
Greek yogurt
Greek yogurt
Contains more Calcium +29%
Contains more Iron +∞%
Contains more Phosphorus +188.9%
Contains more Zinc +342.3%
Contains more Copper +352.9%
Contains more Manganese +511.1%
Contains more Selenium +477.3%
Contains more Magnesium +120%
Contains more Potassium +29.4%
Contains less Sodium -27.1%
Yolk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 103% 4% 168% 10% 7% 63% 26% 8% 306%
Greek yogurt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 0% 8% 58% 13% 5% 15% 6% 2% 53%
Contains more Calcium +29%
Contains more Iron +∞%
Contains more Phosphorus +188.9%
Contains more Zinc +342.3%
Contains more Copper +352.9%
Contains more Manganese +511.1%
Contains more Selenium +477.3%
Contains more Magnesium +120%
Contains more Potassium +29.4%
Contains less Sodium -27.1%

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.
Yolk
Yolk
10
:
1
Greek yogurt
Greek yogurt
Contains more Vitamin A +9513.3%
Contains more Vitamin E +25700%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +665.2%
Contains more Vitamin B2 +89.9%
Contains more Vitamin B5 +803.3%
Contains more Vitamin B6 +455.6%
Contains more Folate +2820%
Contains more Vitamin B12 +160%
Contains more Vitamin K +∞%
Contains more Vitamin B3 +766.7%
Yolk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 87% 52% 162% 0% 44% 122% 1% 180% 81% 110% 244% 2%
Greek yogurt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 6% 65% 4% 20% 15% 4% 94% 0%
Contains more Vitamin A +9513.3%
Contains more Vitamin E +25700%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +665.2%
Contains more Vitamin B2 +89.9%
Contains more Vitamin B5 +803.3%
Contains more Vitamin B6 +455.6%
Contains more Folate +2820%
Contains more Vitamin B12 +160%
Contains more Vitamin K +∞%
Contains more Vitamin B3 +766.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yolk
Yolk
3
:
2
Greek yogurt
Greek yogurt
Contains more Protein +76.2%
Contains more Fats +430.8%
Contains more Other +136.1%
Contains more Carbs +10.9%
Contains more Water +55.4%
Yolk
16% 27% 4% 52% 2%
Protein: 15.86 g
Fats: 26.54 g
Carbs: 3.59 g
Water: 52.31 g
Other: 1.7 g
Greek yogurt
9% 5% 4% 81%
Protein: 9 g
Fats: 5 g
Carbs: 3.98 g
Water: 81.3 g
Other: 0.72 g
Contains more Protein +76.2%
Contains more Fats +430.8%
Contains more Other +136.1%
Contains more Carbs +10.9%
Contains more Water +55.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yolk
Yolk
2
:
1
Greek yogurt
Greek yogurt
Contains more Monounsaturated Fat +449.5%
Contains more Polyunsaturated fat +796.4%
Contains less Saturated Fat -74.9%
Yolk
37% 46% 16%
Saturated Fat: 9.551 g
Monounsaturated Fat: 11.738 g
Polyunsaturated fat: 4.204 g
Greek yogurt
48% 43% 9%
Saturated Fat: 2.395 g
Monounsaturated Fat: 2.136 g
Polyunsaturated fat: 0.469 g
Contains more Monounsaturated Fat +449.5%
Contains more Polyunsaturated fat +796.4%
Contains less Saturated Fat -74.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yolk Greek yogurt
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Yolk Greek yogurt Opinion
Net carbs 3.59g 3.98g Greek yogurt
Protein 15.86g 9g Yolk
Fats 26.54g 5g Yolk
Carbs 3.59g 3.98g Greek yogurt
Calories 322kcal 97kcal Yolk
Fructose 0.07g Yolk
Sugar 0.56g 4g Yolk
Calcium 129mg 100mg Yolk
Iron 2.73mg 0mg Yolk
Magnesium 5mg 11mg Greek yogurt
Phosphorus 390mg 135mg Yolk
Potassium 109mg 141mg Greek yogurt
Sodium 48mg 35mg Greek yogurt
Zinc 2.3mg 0.52mg Yolk
Copper 0.077mg 0.017mg Yolk
Manganese 0.055mg 0.009mg Yolk
Selenium 56µg 9.7µg Yolk
Vitamin A 1442IU 15IU Yolk
Vitamin A RAE 381µg 2µg Yolk
Vitamin E 2.58mg 0.01mg Yolk
Vitamin D 218IU 0IU Yolk
Vitamin D 5.4µg 0µg Yolk
Vitamin B1 0.176mg 0.023mg Yolk
Vitamin B2 0.528mg 0.278mg Yolk
Vitamin B3 0.024mg 0.208mg Greek yogurt
Vitamin B5 2.99mg 0.331mg Yolk
Vitamin B6 0.35mg 0.063mg Yolk
Folate 146µg 5µg Yolk
Vitamin B12 1.95µg 0.75µg Yolk
Vitamin K 0.7µg 0µg Yolk
Tryptophan 0.177mg Yolk
Threonine 0.687mg Yolk
Isoleucine 0.866mg Yolk
Leucine 1.399mg Yolk
Lysine 1.217mg Yolk
Methionine 0.378mg Yolk
Phenylalanine 0.681mg Yolk
Valine 0.949mg Yolk
Histidine 0.416mg Yolk
Cholesterol 1085mg 13mg Greek yogurt
Saturated Fat 9.551g 2.395g Greek yogurt
Omega-3 - DHA 0.114g 0.004g Yolk
Omega-3 - EPA 0.011g 0g Yolk
Monounsaturated Fat 11.738g 2.136g Yolk
Polyunsaturated fat 4.204g 0.469g Yolk
Omega-6 - Linoleic acid 0.209g Greek yogurt
Omega-3 - ALA 0.023g Greek yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yolk Greek yogurt
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
90%
Yolk
17%
Greek yogurt
Minerals Daily Need Coverage Score
73%
Yolk
19%
Greek yogurt

Comparison summary

Which food is lower in Sugar?
Yolk
Yolk is lower in Sugar (difference - 3.44g)
Which food is lower in glycemic index?
Yolk
Yolk is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Yolk
Yolk is relatively richer in minerals
Which food is richer in vitamins?
Yolk
Yolk is relatively richer in vitamins
Which food contains less Sodium?
Greek yogurt
Greek yogurt contains less Sodium (difference - 13mg)
Which food is lower in Cholesterol?
Greek yogurt
Greek yogurt is lower in Cholesterol (difference - 1072mg)
Which food is lower in Saturated Fat?
Greek yogurt
Greek yogurt is lower in Saturated Fat (difference - 7.156g)
Which food is cheaper?
Greek yogurt
Greek yogurt is cheaper (difference - $1)

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. Yolk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/nutrients
  2. Greek yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171304/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.