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.
Detailed nutritional comparison of boiled egg and yogurt is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Boiled Egg src
Image of Yogurt src

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Boiled Egg or Yogurt .

Note: The specific food items compared are: Boiled Egg (Egg, whole, cooked, hard-boiled) and Yogurt (Yogurt, plain, whole milk) .

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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.