Fried Egg vs. Yogurt
Nutrition comparison of Cooked Fried 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
fried egg
versus
yogurt
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in fried egg and yogurt:
- Both yogurt and fried egg are high in calcium.
- Fried egg has 10.6 times less sugar than yogurt.
- Fried egg has more riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Fried egg has signficantly more iron than yogurt.
- Fried egg is a great source of Vitamin D.
- Fried egg is an excellent source of Vitamin A and protein.
- Yogurt has 52% less saturated fat than fried egg.
USDA sources for nutritional information: Fried Egg (Egg, whole, cooked, fried) and Yogurt (Yogurt, plain, whole milk) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Fried egg is high in calories and yogurt has 69% less calories than fried egg - yogurt has 61 calories per 100 grams and fried egg has 196 calories.
For macronutrient ratios, fried egg is heavier in protein, much lighter in carbs and much heavier in fat compared to yogurt per calorie. Fried egg has a macronutrient ratio of 29:2:70 and for yogurt, 23:30:47 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Fried Egg | Yogurt | |
|---|---|---|
| Protein | 29% | 23% |
| Carbohydrates | 2% | 30% |
| Fat | 70% | 47% |
| Alcohol | ~ | ~ |
carbohydrates
Both yogurt and fried egg are low in carbohydrates - yogurt has 4.7g of total carbs per 100 grams and fried egg has 0.83g of carbohydrates.
The carbs in yogurt and fried egg are both made of 100% sugar.
sugar
Fried egg has 10.6 times less sugar than yogurt - yogurt has 4.7g of sugar per 100 grams and fried egg has 0.4g of sugar.
Protein
protein
Fried egg is an excellent source of protein and it has 292% more protein than yogurt - yogurt has 3.5g of protein per 100 grams and fried egg has 13.6g of protein.
Fat
saturated fat
Yogurt has 52% less saturated fat than fried egg - yogurt has 2.1g of saturated fat per 100 grams and fried egg has 4.3g of saturated fat.
trans fat
Both fried egg and yogurt are low in trans fat - fried egg has 0.04g of trans fat per 100 grams and yogurt does not contain significant amounts.
cholesterol
Fried egg is high in cholesterol and yogurt has 97% less cholesterol than fried egg - yogurt has 13mg of cholesterol per 100 grams and fried egg has 401mg of cholesterol.
Vitamins
Vitamin C
Yogurt and fried egg contain similar amounts of Vitamin C - yogurt has 0.5mg of Vitamin C per 100 grams and fried egg does not contain significant amounts.
Vitamin A
Fried egg is an excellent source of Vitamin A and it has 711% more Vitamin A than yogurt - yogurt has 27ug of Vitamin A per 100 grams and fried egg has 219ug of Vitamin A.
Vitamin D
Fried egg is a great source of Vitamin D and it has 43 times more Vitamin D than yogurt - yogurt has 2iu of Vitamin D per 100 grams and fried egg has 88iu of Vitamin D.
Vitamin E
Yogurt and fried egg contain similar amounts of Vitamin E - yogurt has 0.06mg of Vitamin E per 100 grams and fried egg has 1.3mg of Vitamin E.
Vitamin K
Yogurt and fried egg contain similar amounts of Vitamin K - yogurt has 0.2ug of Vitamin K per 100 grams and fried egg has 5.6ug of Vitamin K.
The B Vitamins
Fried egg has more riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12. Both fried egg and yogurt contain significant amounts of thiamin and niacin.
| Fried Egg | Yogurt | |
|---|---|---|
| Thiamin | 0.044 MG | 0.029 MG |
| Riboflavin | 0.495 MG | 0.142 MG |
| Niacin | 0.082 MG | 0.075 MG |
| Pantothenic acid | 1.66 MG | 0.389 MG |
| Vitamin B6 | 0.184 MG | 0.032 MG |
| Folate | 51 UG | 7 UG |
| Vitamin B12 | 0.97 UG | 0.37 UG |
Minerals
calcium
Both yogurt and fried egg are high in calcium. Yogurt has 95% more calcium than fried egg - yogurt has 121mg of calcium per 100 grams and fried egg has 62mg of calcium.
iron
Fried egg has signficantly more iron than yogurt - yogurt has 0.05mg of iron per 100 grams and fried egg has 1.9mg of iron.
potassium
Yogurt and fried egg contain similar amounts of potassium - yogurt has 155mg of potassium per 100 grams and fried egg has 152mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, fried egg has more alpha linoleic acid (ALA) and DHA than yogurt per 100 grams.
| Fried Egg | Yogurt | |
|---|---|---|
| alpha linoleic acid | 0.137 G | 0.027 G |
| DHA | 0.063 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.207 G | 0.027 G |
omega 6s
Comparing omega-6 fatty acids, fried egg has more linoleic acid than yogurt per 100 grams.
| Fried Egg | Yogurt | |
|---|---|---|
| other omega 6 | 0.019 G | ~ |
| linoleic acid | 2.781 G | 0.065 G |
| Total | 2.8 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.
Cooked Fried 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 fried egg contain more calories in 100 grams?Fried egg is high in calories and yogurt has 70% less calories than fried egg - yogurt has 61 calories in 100g and fried egg has 196 calories.
Does yogurt or fried egg contain more calcium?
Both yogurt and fried egg are high in calcium. Yogurt has 100% more calcium than fried egg - yogurt has 121mg of calcium in 100 grams and fried egg has 62mg of calcium.