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.
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.
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 91:6:4 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 | 4% | 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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Egg White or Yogurt .
Egg White 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 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.