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Egg vs. Yogurt — In-Depth Nutrition Comparison

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A recap on the differences between eggs and yogurt

  • 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 cholesterol in yogurt is lower.
  • The glycemic index of eggs is lower.

Food varieties used in this article are Egg, whole, cooked, hard-boiled and Yogurt, Greek, plain, nonfat.

Infographic

Egg vs 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.
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%
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%
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%
Contains more CalciumCalcium +120%
Contains more PotassiumPotassium +11.9%
Contains less SodiumSodium -71%
~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.
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%
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%
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%
Contains more Vitamin B3Vitamin B3 +225%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Egg Yogurt DV% diff.
Copper 2mg 0.017mg 220%
Cholesterol 373mg 5mg 123%
Choline 293.8mg 15.1mg 51%
Selenium 30.8µg 9.7µg 38%
Vitamin B5 1.398mg 0.331mg 21%
Vitamin B2 0.513mg 0.278mg 18%
Fats 10.61g 0.39g 16%
Vitamin A 149µg 1µg 16%
Vitamin B12 1.11µg 0.75µg 15%
Iron 1.19mg 0.07mg 14%
Saturated fat 3.267g 0.117g 14%
Vitamin D* 87 IU 0 IU 11%
Vitamin D 2.2µg 0µg 11%
Monounsaturated fat 4.077g 0.053g 10%
Folate 44µg 7µg 9%
Polyunsaturated fat 1.414g 0.012g 9%
Vitamin E 1.03mg 0.01mg 7%
Calcium 50mg 110mg 6%
Calories 155kcal 59kcal 5%
Protein 12.58g 10.19g 5%
Zinc 1.05mg 0.52mg 5%
Phosphorus 172mg 135mg 5%
Sodium 124mg 36mg 4%
Vitamin B1 0.066mg 0.023mg 4%
Vitamin B6 0.121mg 0.063mg 4%
Carbs 1.12g 3.6g 1%
Manganese 0.026mg 0.009mg 1%
Vitamin B3 0.064mg 0.208mg 1%
Protein per 100 calories 8.1g 17g N/A
Calories per 10 g protein 123kcal 58kcal N/A
Weight per 100 calories 65g 169g N/A
Unsaturated / Saturated Fat ratio 1.7 0.56 N/A
Net carbs 1.12g 3.6g N/A
Magnesium 10mg 11mg 0%
Potassium 126mg 141mg 0%
Sugar 1.12g 3.24g N/A
Vitamin K 0.3µg 0µg 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 0.005g 0g N/A
Omega-3 - DHA 0.038g 0g 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
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
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
Contains more ProteinProtein +23.5%
Contains more FatsFats +2620.5%
Contains more OtherOther +48.6%
Contains more CarbsCarbs +221.4%
Contains more WaterWater +14%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains more Mono. FatMonounsaturated fat +7592.5%
Contains more Poly. FatPolyunsaturated fat +11683.3%
Contains less Sat. FatSaturated fat -96.4%

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