Yogurt vs Eggs
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Eggs, Grade A, Large, egg whole is higher in more vitamins & minerals
Calories (kcal)
Yogurt 61
Eggs 148
Protein (g)
Yogurt 10.3
Eggs 12.4
Carbs (g)
Yogurt 3.64
Eggs 0.960
Fat (g)
Yogurt 0.370
Eggs 9.96
Fiber (g)
Yogurt —
Eggs 0
Quick answers
Which has more protein?
Eggs, Grade A, Large, egg whole — 12.4g vs 10.3g per 100g.
Which has fewer calories?
Yogurt, Greek, plain, nonfat — 61 vs 148 kcal per 100g.
Which is more nutrient-dense?
Eggs, Grade A, Large, egg whole scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Yogurt | Eggs | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 61 kcal | 148 kcal | -59% |
| Macronutrients | |||
| Water | 85.0 g | 75.8 g | +12% |
| Protein | 10.3 g | 12.4 g | -17% |
| Total lipid (fat) | 0.370 g | 9.96 g | -96% |
| Carbohydrate, by difference | 3.64 g | 0.960 g | +279% |
| Fiber, total dietary | — | 0 g | |
| Sugars, Total | 3.27 g | 0.200 g | +1535% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.108 g | 3.20 g | -97% |
| Fatty acids, total monounsaturated | 0.043 g | 3.63 g | -99% |
| Fatty acids, total trans | 0.005 g | — | |
| Cholesterol | 5.00 mg | 411 mg | -99% |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.022 mg | 0.077 mg | -71% |
| Riboflavin (Vitamin B2) | 0.281 mg | 0.419 mg | -33% |
| Niacin (Vitamin B3) | 0.211 mg | 0 mg | |
| Pantothenic acid (Vitamin B5) | 0.332 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.064 mg | 0.063 mg | +2% |
| Biotin (Vitamin B7) | — | 71.0 ug | |
| Choline, total | 15.1 mg | 335 mg | -95% |
| Vitamin B-12 — Cobalamin | 0.700 ug | 1.02 ug | -31% |
| Vitamin A, RAE | 1.00 ug | 180 ug | -99% |
| Carotene, beta | — | 0 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | 0.010 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 2.46 ug | -100% |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 111 mg | 48.0 mg | +131% |
| Iron, Fe | 0.070 mg | 1.67 mg | -96% |
| Magnesium, Mg | 10.7 mg | 11.4 mg | -6% |
| Phosphorus, P | 136 mg | 184 mg | -26% |
| Potassium, K | 141 mg | 132 mg | +7% |
| Sodium, Na | 36.0 mg | 129 mg | -72% |
| Zinc, Zn | 0.530 mg | 1.24 mg | -57% |
| Copper, Cu | 0.017 mg | 0 mg | |
| Manganese, Mn | 0.009 mg | 0 mg | |
| Selenium, Se | 9.90 ug | 31.1 ug | -68% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 59 kcal | 143 kcal | -59% |
| Energy (Atwater Specific Factors) | 61 kcal | 147 kcal | -59% |
| Energy | 256 kj | 617 kj | -59% |
| Nitrogen | 1.61 g | 1.99 g | -19% |
| Total fat (NLEA) | 0.170 g | 8.65 g | -98% |
| Ash | 0.720 g | 0.850 g | -15% |
| Carbohydrate, by summation | — | 0.200 g | |
| Sucrose | 0 g | 0 g | = |
| Glucose | 0 g | 0.200 g | -100% |
| Fructose | 0 g | 0 g | = |
| Lactose | 2.57 g | 0 g | |
| Maltose | 0 g | 0 g | = |
| Galactose | 0.700 g | — | |
| Starch | — | 0 g | |
| Iodine, I | — | 49.1 ug | |
| Choline, free | 2.20 mg | 0.600 mg | +267% |
| Choline, from phosphocholine | 1.60 mg | 309 mg | -99% |
| Choline, from phosphotidyl choline | 1.40 mg | 0.200 mg | +600% |
| Choline, from glycerophosphocholine | 8.30 mg | 0.200 mg | +4050% |
| Choline, from sphingomyelin | 1.60 mg | 25.1 mg | -94% |
| Betaine | 0.800 mg | 0.600 mg | +33% |
| Retinol | 1.00 ug | 179 ug | -99% |
| cis-beta-Carotene | — | 0 ug | |
| trans-beta-Carotene | — | 0 ug | |
| Beta-carotene (Provitamin A) | — | 13.0 ug | |
| Cryptoxanthin, alpha | — | 13.0 ug | |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| cis-Lycopene | — | 0 ug | |
| trans-Lycopene | — | 0 ug | |
| cis-Lutein/Zeaxanthin | — | 57.0 ug | |
| Alpha-carotene (Provitamin A) | — | 230 ug | |
| Zeaxanthin | — | 229 ug | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 98.4 IU | -100% |
| Vitamin D2 — Ergocalciferol (plant source) | 0 ug | 0 ug | = |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0 ug | 2.46 ug | -100% |
| 25-hydroxycholecalciferol | — | 0.560 ug | |
| Vitamin K1 — Phylloquinone | 0 ug | — | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0.002 g | — | |
| SFA 8:0 (Caprylic acid) | 0.004 g | — | |
| SFA 10:0 (Capric acid) | 0.012 g | — | |
| SFA 11:0 (Undecanoic acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0.006 g | — | |
| SFA 14:0 (Myristic acid) | 0.014 g | 0.032 g | -56% |
| SFA 15:0 (Pentadecanoic acid) | 0.003 g | — | |
| SFA 16:0 (Palmitic acid) | 0.045 g | 2.32 g | -98% |
| SFA 17:0 (Margaric acid) | 0.003 g | — | |
| SFA 18:0 (Stearic acid) | 0.020 g | 0.813 g | -98% |
| SFA 20:0 (Arachidic acid) | 0 g | — | |
| SFA 22:0 (Behenic acid) | 0 g | — | |
| SFA 24:0 (Lignoceric acid) | 0 g | — | |
| MUFA 14:1 c | 0.001 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.002 g | 0.238 g | -99% |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 17:1 c | 0 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 0.039 g | 3.35 g | -99% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.002 g | — | |
| MUFA 20:1 c | 0.002 g | — | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.011 g | 1.82 g | -99% |
| PUFA 18:2 c | 0.010 g | 1.46 g | -99% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.010 g | 1.46 g | -99% |
| PUFA 18:2 CLAs | 0 g | — | |
| PUFA 18:3 c | 0.001 g | 0.011 g | -91% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.001 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0 g | 0.011 g | -100% |
| PUFA 18:3i | 0 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:2 c | 0 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0 g | — | |
| PUFA 20:3 c | 0 g | 0.020 g | -100% |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0 g | 0.020 g | -100% |
| PUFA 20:3 n-9 (Omega-9, Mead acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | — | |
| PUFA 20:4c | 0 g | — | |
| PUFA 20:5c | 0 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | — | |
| PUFA 22:2 (Docosadienoic acid) | 0 g | — | |
| PUFA 22:5 c | 0 g | — | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | — | |
| PUFA 22:6 c | 0 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | — | |
| Fatty acids, total trans-monoenoic | 0.005 g | — | |
| TFA 16:1 t | 0 g | — | |
| TFA 18:1 t | 0.005 g | — | |
| TFA 22:1 t | 0 g | — | |
| Fatty acids, total trans-dienoic | 0 g | — | |
| TFA 18:2 t not further defined | 0 g | — | |
| Tryptophan (EAA) | 0.133 g | 0.166 g | -20% |
| Threonine (EAA) | 0.410 g | 0.594 g | -31% |
| Isoleucine (EAA, BCAA) | 0.527 g | 0.616 g | -14% |
| Leucine (EAA, BCAA) | 1.03 g | 1.05 g | -2% |
| Lysine (EAA) | 0.833 g | 0.832 g | = |
| Methionine (EAA) | 0.293 g | 0.418 g | -30% |
| Cystine (conditionally essential) | 0.083 g | — | |
| Phenylalanine (EAA) | 0.513 g | 0.660 g | -22% |
| Tyrosine (conditionally essential) | 0.510 g | 0.512 g | = |
| Valine (EAA, BCAA) | 0.667 g | 0.734 g | -9% |
| Arginine (conditionally essential) | 0.363 g | 0.787 g | -54% |
| Histidine (EAA) | 0.293 g | 0.283 g | +4% |
| Alanine | 0.350 g | 0.667 g | -48% |
| Aspartic acid | 0.737 g | 1.27 g | -42% |
| Glutamic acid | 2.19 g | 1.63 g | +34% |
| Glycine (conditionally essential) | 0.190 g | 0.408 g | -53% |
| Proline (conditionally essential) | 1.17 g | 0.560 g | +109% |
| Serine | 0.533 g | 0.919 g | -42% |
| Hydroxyproline | 0 g | 0 g | = |
| Cysteine | — | 0.385 g | |
| Daidzein | — | 0.020 mg | |
| Genistein | — | 0.020 mg | |
| Choline | |||
| Choline from glycerophoshocholine | — | 0.600 mg | |
| Choline from phosphatidylcholine | — | 240 mg | |
| Choline from phosphocholine | — | 0.600 mg | |
| Choline from sphingomyelin | — | 11.0 mg | |
| Free Choline | — | 0.600 mg | |
| Total Choline | — | 250 mg | |
| Iodine | |||
| Iodine mcg/100gB | 51.2 mcg | 49.2 mcg | +4% |
| Fluoride | |||
| Mean mcg/100g ** | — | 1.10 mg | |
| Isoflavones | |||
| Total isoflavones | — | 0.050 mg | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
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