Egg vs. Vanilla Yogurt

Nutrition comparison of Egg and Vanilla Yogurt


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of egg versus vanilla yogurt (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in egg and vanilla yogurt:

  • Both egg and vanilla yogurt are high in calcium.
  • Egg has 17.8 times less carbohydrates than vanilla yogurt.
  • Egg has 35.5 times less sugar than vanilla yogurt.
  • Egg has more riboflavin, pantothenic acid, Vitamin B6 and folate.
  • Egg has signficantly more iron than vanilla yogurt.
  • Egg is a great source of Vitamin D.
  • Egg is an excellent source of Vitamin A and protein.
  • For omega-3 fatty acids, egg has more dha than vanilla yogurt.
  • Vanilla yogurt is a great source of potassium.
Detailed nutritional comparison of egg and vanilla 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: Egg (Egg, whole, raw, fresh) and Vanilla Yogurt (Yogurt, vanilla, whole milk) . Have a correction or suggestions? Shoot us an email.


Image of Egg src
Image of Vanilla Yogurt src

Calories and Carbs

calories

Egg is high in calories and vanilla yogurt has 30% less calories than egg - egg has 143 calories per 100 grams and vanilla yogurt has 100 calories.

For macronutrient ratios, egg is heavier in protein, much lighter in carbs and much heavier in fat compared to vanilla yogurt per calorie. Egg has a macronutrient ratio of 36:2:62 and for vanilla yogurt, 19:53:28 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Egg Vanilla Yogurt
Protein 36% 19%
Carbohydrates 2% 53%
Fat 62% 28%
Alcohol ~ ~

carbohydrates

Egg has 17.8 times less carbohydrates than vanilla yogurt - egg has 0.72g of total carbs per 100 grams and vanilla yogurt has 13.5g of carbohydrates.

The carbs in egg and vanilla yogurt are both made of 100% sugar.

sugar

Egg has 35.5 times less sugar than vanilla yogurt - egg has 0.37g of sugar per 100 grams and vanilla yogurt has 13.5g of sugar.

Protein

protein

Egg is an excellent source of protein and it has 160% more protein than vanilla yogurt - egg has 12.6g of protein per 100 grams and vanilla yogurt has 4.8g of protein.

Fat

saturated fat

Vanilla yogurt has 37% less saturated fat than egg - egg has 3.1g of saturated fat per 100 grams and vanilla yogurt has 2g of saturated fat.

trans fat

Both egg and vanilla yogurt are low in trans fat - egg has 0.04g of trans fat per 100 grams and vanilla yogurt does not contain significant amounts.

cholesterol

Egg is high in cholesterol and vanilla yogurt has 97% less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and vanilla yogurt has 10mg of cholesterol.

Vitamins

Vitamin C

Vanilla yogurt has more Vitamin C than egg - vanilla yogurt has 0.8mg of Vitamin C per 100 grams and egg does not contain significant amounts.

Vitamin A

Egg is an excellent source of Vitamin A and it has 471% more Vitamin A than vanilla yogurt - egg has 160ug of Vitamin A per 100 grams and vanilla yogurt has 28ug of Vitamin A.

Vitamin D

Egg is a great source of Vitamin D and it has more Vitamin D than vanilla yogurt - egg has 82iu of Vitamin D per 100 grams and vanilla yogurt does not contain significant amounts.

Vitamin E

Egg and vanilla yogurt contain similar amounts of Vitamin E - egg has 1.1mg of Vitamin E per 100 grams and vanilla yogurt has 0.07mg of Vitamin E.

Vitamin K

Egg and vanilla yogurt contain similar amounts of Vitamin K - egg has 0.3ug of Vitamin K per 100 grams and vanilla yogurt has 0.3ug of Vitamin K.

The B Vitamins

Egg has more riboflavin, pantothenic acid, Vitamin B6 and folate. Both egg and vanilla yogurt contain significant amounts of thiamin, niacin and Vitamin B12.

Egg Vanilla Yogurt
Thiamin 0.04 MG 0.041 MG
Riboflavin 0.457 MG 0.197 MG
Niacin 0.075 MG 0.105 MG
Pantothenic acid 1.533 MG ~
Vitamin B6 0.17 MG 0.044 MG
Folate 47 UG 11 UG
Vitamin B12 0.89 UG 0.52 UG

Minerals

calcium

Both egg and vanilla yogurt are high in calcium. Vanilla yogurt has 200% more calcium than egg - egg has 56mg of calcium per 100 grams and vanilla yogurt has 168mg of calcium.

iron

Egg has signficantly more iron than vanilla yogurt - egg has 1.8mg of iron per 100 grams and vanilla yogurt has 0.07mg of iron.

potassium

Vanilla yogurt is a great source of potassium and it has 56% more potassium than egg - egg has 138mg of potassium per 100 grams and vanilla yogurt has 215mg 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,

Egg Vanilla Yogurt
lutein + zeaxanthin 503 UG ~
beta-carotene ~ 6 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, egg has more DHA than vanilla yogurt per 100 grams. Both egg and vanilla yogurt contain significant amounts of alpha linoleic acid (ALA).

Egg Vanilla Yogurt
alpha linoleic acid 0.048 G 0.038 G
DHA 0.058 G ~
DPA 0.007 G ~
Total 0.113 G 0.038 G

omega 6s

Comparing omega-6 fatty acids, egg has more linoleic acid than vanilla yogurt per 100 grams.

Egg Vanilla Yogurt
other omega 6 0.022 G ~
linoleic acid 1.555 G 0.068 G
Total 1.577 G 0.068 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: Egg (Egg, whole, raw, fresh) and Vanilla Yogurt (Yogurt, vanilla, whole milk) .

Egg g

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FAQ

Does egg or vanilla yogurt contain more calories in 100 grams?
Egg is high in calories and vanilla yogurt has 30% less calories than egg - egg has 143 calories in 100g and vanilla yogurt has 100 calories.

Is egg or vanilla yogurt better for protein?
Egg is a fantastic source of protein and it has 160% more protein than vanilla yogurt - egg has 12.6g of protein per 100 grams and vanilla yogurt has 4.8g of protein.

Does egg or vanilla yogurt have more carbohydrates?
By weight, egg has 17.8 times fewer carbohydrates than vanilla yogurt - egg has 0.72g of carbs for 100g and vanilla yogurt has 13.5g of carbohydrates. the carbs in egg and vanilla yogurt are both made of 100% sugar.

Does egg or vanilla yogurt contain more calcium?
Both egg and vanilla yogurt are high in calcium. Vanilla yogurt has 200% more calcium than egg - egg has 56mg of calcium in 100 grams and vanilla yogurt has 168mg of calcium.