Eggnog vs. Yogurt — In-Depth Nutrition Comparison

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Summary of differences between eggnog and yogurt

Eggnog has more choline, vitamin A, vitamin D* and fats; however, yogurt is higher in protein, vitamin B12, selenium, and vitamin B2.
Eggnog covers your daily need for cholesterol 18% more than yogurt.
Yogurt has less saturated fat.
The glycemic index of eggnog is higher.

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

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.

Eggnog

Yogurt

Contains more MagnesiumMagnesium	+72.7%
Contains more CalciumCalcium	+18.2%
Contains more PotassiumPotassium	+17%
Contains more IronIron	+185.7%

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%

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.

Eggnog

Yogurt

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	+∞%

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%

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Eggnog

Protein: 4.55 g

Fats: 4.19 g

Carbs: 8.05 g

Water: 82.54 g

Other: 0.67 g

Yogurt

Protein: 10.19 g

Fats: 0.39 g

Carbs: 3.6 g

Water: 85.1 g

Other: 0.72 g

Contains more FatsFats	+974.4%
Contains more CarbsCarbs	+123.6%

Contains more ProteinProtein

+124%

~equal in Water ~85.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison

Eggnog

Saturated fat: Sat. Fat 2.591 g

Monounsaturated fat: Mono. Fat 1.302 g

Polyunsaturated fat: Poly. Fat 0.198 g

Yogurt

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	+2356.6%
Contains more Poly. FatPolyunsaturated fat	+1550%

Contains less Sat. FatSaturated fat

-95.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison

Eggnog

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

Yogurt

Starch: 0 g

Sucrose: 0 g

Glucose: 0 g

Fructose: 0 g

Lactose: 2.54 g

Maltose: 0 g

Galactose: 0.7 g

Contains more SucroseSucrose	+∞%
Contains more GlucoseGlucose	+∞%
Contains more FructoseFructose	+∞%
Contains more LactoseLactose	+208.7%
Contains more MaltoseMaltose	+∞%