Egg White vs. Yogurt

Nutrition comparison of Egg White and Yogurt


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

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

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

  • Egg white is a great source of protein.
  • Yogurt has more thiamin, Vitamin B6 and Vitamin B12, however, egg white contains more riboflavin.
  • Yogurt is an excellent source of calcium.
Detailed nutritional comparison of egg white 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 White (Egg, white, raw, fresh) and Yogurt (Yogurt, plain, whole milk) . Have a correction or suggestions? Shoot us an email.


Image of Egg White src
Image of Yogurt src

Calories and Carbs

calories

Yogurt and egg white contain similar amounts of calories - yogurt has 61 calories per 100 grams and egg white has 52 calories.

For macronutrient ratios, egg white is much heavier in protein, much lighter in carbs and much lighter in fat compared to yogurt per calorie. Egg white has a macronutrient ratio of 91:6:3 and for yogurt, 22:30:48 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Egg White Yogurt
Protein 91% 22%
Carbohydrates 6% 30%
Fat 3% 48%
Alcohol ~ ~

carbohydrates

Both yogurt and egg white are low in carbohydrates - yogurt has 4.7g of total carbs per 100 grams and egg white has 0.73g of carbohydrates.

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

sugar

Yogurt and egg white contain similar amounts of sugar - yogurt has 4.7g of sugar per 100 grams and egg white has 0.71g of sugar.

Protein

protein

Egg white is a great source of protein and it has 214% more protein than yogurt - yogurt has 3.5g of protein per 100 grams and egg white has 10.9g of protein.

Fat

saturated fat

Egg white has less saturated fat than yogurt - yogurt has 2.1g of saturated fat per 100 grams and egg white does not contain significant amounts.

cholesterol

Egg white has less cholesterol than yogurt - yogurt has 13mg of cholesterol per 100 grams and egg white does not contain significant amounts.

Vitamins

Vitamin C

Yogurt and egg white contain similar amounts of Vitamin C - yogurt has 0.5mg of Vitamin C per 100 grams and egg white does not contain significant amounts.

Vitamin A

Yogurt has more Vitamin A than egg white - yogurt has 27ug of Vitamin A per 100 grams and egg white does not contain significant amounts.

Vitamin D

Yogurt and egg white contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and egg white does not contain significant amounts.

Vitamin E

Yogurt and egg white contain similar amounts of Vitamin E - yogurt has 0.06mg of Vitamin E per 100 grams and egg white does not contain significant amounts.

Vitamin K

Yogurt and egg white contain similar amounts of Vitamin K - yogurt has 0.2ug of Vitamin K per 100 grams and egg white does not contain significant amounts.

The B Vitamins

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

Egg White Yogurt
Thiamin 0.004 MG 0.029 MG
Riboflavin 0.439 MG 0.142 MG
Niacin 0.105 MG 0.075 MG
Pantothenic acid 0.19 MG 0.389 MG
Vitamin B6 0.005 MG 0.032 MG
Folate 4 UG 7 UG
Vitamin B12 0.09 UG 0.37 UG

Minerals

calcium

Yogurt is an excellent source of calcium and it has 16 times more calcium than egg white - yogurt has 121mg of calcium per 100 grams and egg white has 7mg of calcium.

iron

Yogurt and egg white contain similar amounts of iron - yogurt has 0.05mg of iron per 100 grams and egg white has 0.08mg of iron.

potassium

Yogurt and egg white contain similar amounts of potassium - yogurt has 155mg of potassium per 100 grams and egg white has 163mg of potassium.




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 White (Egg, white, raw, fresh) and Yogurt (Yogurt, plain, whole milk) .

Egg White g

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G polyunsaturated fat G
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G Water G
G Starch G
G Alcohol G


FAQ

Does yogurt or egg white contain more calories in 100 grams?
Yogurt and egg white contain similar amounts of calories - yogurt has 61 calories in 100g and egg white has 52 calories.

Is yogurt or egg white better for protein?
Egg white is a great source of protein and it has 210% more protein than yogurt - yogurt has 3.5g of protein per 100 grams and egg white has 10.9g of protein.

Does yogurt or egg white contain more calcium?
Yogurt is a rich source of calcium and it has 16 times more calcium than egg white - yogurt has 121mg of calcium in 100 grams and egg white has 7mg of calcium.