Boiled Egg vs. Yogurt
Nutrition comparison of Cooked Boiled Egg and Yogurt
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
boiled egg
versus
yogurt
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in boiled egg and yogurt:
- Both yogurt and boiled egg are high in calcium.
- Boiled egg has more riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, yogurt contains more niacin.
- Boiled egg is a great source of Vitamin A and Vitamin D.
- Boiled egg is an excellent source of protein.
- For omega-3 fatty acids, boiled egg has more dha than yogurt.
USDA sources for nutritional information: Boiled Egg (Egg, whole, cooked, hard-boiled) and Yogurt (Yogurt, plain, whole milk) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Boiled egg is high in calories and yogurt has 61% less calories than boiled egg - yogurt has 61 calories per 100 grams and boiled egg has 155 calories.
For macronutrient ratios, boiled egg is heavier in protein, much lighter in carbs and heavier in fat compared to yogurt per calorie. Boiled egg has a macronutrient ratio of 34:3:64 and for yogurt, 22:30:48 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Boiled Egg | Yogurt | |
|---|---|---|
| Protein | 34% | 22% |
| Carbohydrates | 3% | 30% |
| Fat | 64% | 48% |
| Alcohol | ~ | ~ |
carbohydrates
Both yogurt and boiled egg are low in carbohydrates - yogurt has 4.7g of total carbs per 100 grams and boiled egg has 1.1g of carbohydrates.
The carbs in yogurt and boiled egg are both made of 100% sugar.
sugar
Yogurt and boiled egg contain similar amounts of sugar - yogurt has 4.7g of sugar per 100 grams and boiled egg has 1.1g of sugar.
Protein
protein
Boiled egg is an excellent source of protein and it has 263% more protein than yogurt - yogurt has 3.5g of protein per 100 grams and boiled egg has 12.6g of protein.
Fat
saturated fat
Yogurt has 36% less saturated fat than boiled egg - yogurt has 2.1g of saturated fat per 100 grams and boiled egg has 3.3g of saturated fat.
cholesterol
Boiled egg is high in cholesterol and yogurt has 97% less cholesterol than boiled egg - yogurt has 13mg of cholesterol per 100 grams and boiled egg has 373mg of cholesterol.
Vitamins
Vitamin C
Yogurt and boiled egg contain similar amounts of Vitamin C - yogurt has 0.5mg of Vitamin C per 100 grams and boiled egg does not contain significant amounts.
Vitamin A
Boiled egg is a great source of Vitamin A and it has 452% more Vitamin A than yogurt - yogurt has 27ug of Vitamin A per 100 grams and boiled egg has 149ug of Vitamin A.
Vitamin D
Boiled egg is a great source of Vitamin D and it has 42 times more Vitamin D than yogurt - yogurt has 2iu of Vitamin D per 100 grams and boiled egg has 87iu of Vitamin D.
Vitamin E
Yogurt and boiled egg contain similar amounts of Vitamin E - yogurt has 0.06mg of Vitamin E per 100 grams and boiled egg has 1mg of Vitamin E.
Vitamin K
Yogurt and boiled egg contain similar amounts of Vitamin K - yogurt has 0.2ug of Vitamin K per 100 grams and boiled egg has 0.3ug of Vitamin K.
The B Vitamins
Boiled egg has more riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, yogurt contains more niacin. Both boiled egg and yogurt contain significant amounts of thiamin.
| Boiled Egg | Yogurt | |
|---|---|---|
| Thiamin | 0.066 MG | 0.029 MG |
| Riboflavin | 0.513 MG | 0.142 MG |
| Niacin | 0.064 MG | 0.075 MG |
| Pantothenic acid | 1.398 MG | 0.389 MG |
| Vitamin B6 | 0.121 MG | 0.032 MG |
| Folate | 44 UG | 7 UG |
| Vitamin B12 | 1.11 UG | 0.37 UG |
Minerals
calcium
Both yogurt and boiled egg are high in calcium. Yogurt has 142% more calcium than boiled egg - yogurt has 121mg of calcium per 100 grams and boiled egg has 50mg of calcium.
iron
Boiled egg has 22 times more iron than yogurt - yogurt has 0.05mg of iron per 100 grams and boiled egg has 1.2mg of iron.
potassium
Yogurt and boiled egg contain similar amounts of potassium - yogurt has 155mg of potassium per 100 grams and boiled egg has 126mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both boiled egg and yogurt contain small amounts of beta-carotene.
| Boiled Egg | Yogurt | |
|---|---|---|
| beta-carotene | 11 UG | 5 UG |
| lutein + zeaxanthin | 353 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, boiled egg has more DHA than yogurt per 100 grams. Both boiled egg and yogurt contain significant amounts of alpha linoleic acid (ALA).
| Boiled Egg | Yogurt | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 0.027 G |
| DHA | 0.038 G | ~ |
| EPA | 0.005 G | ~ |
| Total | 0.078 G | 0.027 G |
omega 6s
Comparing omega-6 fatty acids, boiled egg has more linoleic acid than yogurt per 100 grams.
| Boiled Egg | Yogurt | |
|---|---|---|
| linoleic acid | 1.188 G | 0.065 G |
| other omega 6 | 0.149 G | ~ |
| Total | 1.337 G | 0.065 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Boiled Egg (Egg, whole, cooked, hard-boiled) and Yogurt (Yogurt, plain, whole milk) .
Cooked Boiled Egg g
()
|
Daily Values (%) |
Yogurt g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does yogurt or boiled egg contain more calories in 100 grams?Boiled egg is high in calories and yogurt has 60% less calories than boiled egg - yogurt has 61 calories in 100g and boiled egg has 155 calories.
Is yogurt or boiled egg better for protein?
Boiled egg is a fantastic source of protein and it has 260% more protein than yogurt - yogurt has 3.5g of protein per 100 grams and boiled egg has 12.6g of protein.
Does yogurt or boiled egg contain more calcium?
Both yogurt and boiled egg are high in calcium. Yogurt has 140% more calcium than boiled egg - yogurt has 121mg of calcium in 100 grams and boiled egg has 50mg of calcium.