Egg vs. Yogurt

Nutrition comparison of Egg and Yogurt


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

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

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

  • Both yogurt and egg are high in calcium.
  • Egg has 11.5 times less sugar than yogurt.
  • Egg has more riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
  • Egg has signficantly more iron than 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 yogurt.
Detailed nutritional comparison of 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: Egg (Egg, whole, raw, fresh) and Yogurt (Yogurt, plain, whole milk) . Have a correction or suggestions? Shoot us an email.


Image of Egg src
Image of Yogurt src

Here's an infographic summarizing the nutritional differences between egg and yogurt. marks particularly rich nutrients.


Calories and Carbs

calories

Egg is high in calories and yogurt has 57% less calories than egg - yogurt has 61 calories per 100 grams and egg has 143 calories.

For macronutrient ratios, egg is heavier in protein, much lighter in carbs and heavier in fat compared to yogurt per calorie. Egg has a macronutrient ratio of 36:2:62 and for yogurt, 22:30:48 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Egg Yogurt
Protein 36% 22%
Carbohydrates 2% 30%
Fat 62% 48%
Alcohol ~ ~

carbohydrates

Both yogurt and egg are low in carbohydrates - yogurt has 4.7g of total carbs per 100 grams and egg has 0.72g of carbohydrates.

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

sugar

Egg has 11.5 times less sugar than yogurt - yogurt has 4.7g of sugar per 100 grams and egg has 0.37g of sugar.

Protein

protein

Egg is an excellent source of protein and it has 262% more protein than yogurt - yogurt has 3.5g of protein per 100 grams and egg has 12.6g of protein.

Fat

saturated fat

Yogurt has 33% less saturated fat than egg - yogurt has 2.1g of saturated fat per 100 grams and egg has 3.1g of saturated fat.

trans fat

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

cholesterol

Egg is high in cholesterol and yogurt has 97% less cholesterol than egg - yogurt has 13mg of cholesterol per 100 grams and egg has 372mg of cholesterol.

Vitamins

Vitamin C

Yogurt and egg contain similar amounts of Vitamin C - yogurt has 0.5mg 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 493% more Vitamin A than yogurt - yogurt has 27ug of Vitamin A per 100 grams and egg has 160ug of Vitamin A.

Vitamin D

Egg is a great source of Vitamin D and it has 40 times more Vitamin D than yogurt - yogurt has 2iu of Vitamin D per 100 grams and egg has 82iu of Vitamin D.

Vitamin E

Yogurt and egg contain similar amounts of Vitamin E - yogurt has 0.06mg of Vitamin E per 100 grams and egg has 1.1mg of Vitamin E.

Vitamin K

Yogurt and egg contain similar amounts of Vitamin K - yogurt has 0.2ug of Vitamin K per 100 grams and egg has 0.3ug of Vitamin K.

The B Vitamins

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

Egg Yogurt
Thiamin 0.04 MG 0.029 MG
Riboflavin 0.457 MG 0.142 MG
Niacin 0.075 MG 0.075 MG
Pantothenic acid 1.533 MG 0.389 MG
Vitamin B6 0.17 MG 0.032 MG
Folate 47 UG 7 UG
Vitamin B12 0.89 UG 0.37 UG

Minerals

calcium

Both yogurt and egg are high in calcium. Yogurt has 116% more calcium than egg - yogurt has 121mg of calcium per 100 grams and egg has 56mg of calcium.

iron

Egg has signficantly more iron than yogurt - yogurt has 0.05mg of iron per 100 grams and egg has 1.8mg of iron.

potassium

Yogurt and egg contain similar amounts of potassium - yogurt has 155mg of potassium per 100 grams and egg has 138mg 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 Yogurt
lutein + zeaxanthin 503 UG ~
beta-carotene ~ 5 UG

Omega-3 and Omega-6

omega 3s

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

Egg Yogurt
alpha linoleic acid 0.048 G 0.027 G
DHA 0.058 G ~
DPA 0.007 G ~
Total 0.113 G 0.027 G

omega 6s

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

Egg Yogurt
other omega 6 0.022 G ~
linoleic acid 1.555 G 0.065 G
Total 1.577 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: Egg (Egg, whole, raw, fresh) and Yogurt (Yogurt, plain, whole milk) .

Egg g

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G Water G
G Starch G
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FAQ

Does yogurt or egg contain more calories in 100 grams?
Egg is high in calories and yogurt has 60% less calories than egg - yogurt has 61 calories in 100g and egg has 143 calories.

Is yogurt or egg better for protein?
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 egg has 12.6g of protein.

Does yogurt or egg contain more calcium?
Both yogurt and egg are high in calcium. Yogurt has 120% more calcium than egg - yogurt has 121mg of calcium in 100 grams and egg has 56mg of calcium.