Egg Yolk vs. Greek Yogurt
Nutrition comparison of Egg Yolk and Greek Yogurt
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg yolk
versus
greek yogurt
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg yolk and greek yogurt:
- Both greek yogurt and egg yolk are high in calcium and protein.
- Egg yolk has more thiamin, riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, greek yogurt contains more niacin.
- Egg yolk is a great source of iron.
- Egg yolk is an excellent source of Vitamin A and Vitamin D.
USDA sources for nutritional information: Egg Yolk (Egg, yolk, raw, fresh) and Greek Yogurt (Yogurt, Greek, plain, lowfat) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Egg yolk is high in calories and greek yogurt has 77% less calories than egg yolk - greek yogurt has 73 calories per 100 grams and egg yolk has 322 calories.
For macronutrient ratios, egg yolk is much lighter in protein, lighter in carbs and much heavier in fat compared to greek yogurt per calorie. Egg yolk has a macronutrient ratio of 20:5:76 and for greek yogurt, 55:22:24 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg Yolk | Greek Yogurt | |
|---|---|---|
| Protein | 20% | 55% |
| Carbohydrates | 5% | 22% |
| Fat | 76% | 24% |
| Alcohol | ~ | ~ |
carbohydrates
Both greek yogurt and egg yolk are low in carbohydrates - greek yogurt has 3.9g of total carbs per 100 grams and egg yolk has 3.6g of carbohydrates.
sugar
Greek yogurt and egg yolk contain similar amounts of sugar - greek yogurt has 3.6g of sugar per 100 grams and egg yolk has 0.56g of sugar.
Protein
protein
Both greek yogurt and egg yolk are high in protein. Egg yolk has 59% more protein than greek yogurt - greek yogurt has 10g of protein per 100 grams and egg yolk has 15.9g of protein.
Fat
saturated fat
Egg yolk is high in saturated fat and greek yogurt has 87% less saturated fat than egg yolk - greek yogurt has 1.2g of saturated fat per 100 grams and egg yolk has 9.6g of saturated fat.
trans fat
Both greek yogurt and egg yolk are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and egg yolk does not contain significant amounts.
cholesterol
Egg yolk is high in cholesterol and greek yogurt has 99% less cholesterol than egg yolk - greek yogurt has 10mg of cholesterol per 100 grams and egg yolk has 1085mg of cholesterol.
Vitamins
Vitamin C
Greek yogurt has more Vitamin C than egg yolk - greek yogurt has 0.8mg of Vitamin C per 100 grams and egg yolk does not contain significant amounts.
Vitamin A
Egg yolk is an excellent source of Vitamin A and it has 323% more Vitamin A than greek yogurt - greek yogurt has 90ug of Vitamin A per 100 grams and egg yolk has 381ug of Vitamin A.
Vitamin D
Egg yolk is an excellent source of Vitamin D and it has more Vitamin D than greek yogurt - egg yolk has 218iu of Vitamin D per 100 grams and greek yogurt does not contain significant amounts.
Vitamin E
Egg yolk has 63 times more Vitamin E than greek yogurt - greek yogurt has 0.04mg of Vitamin E per 100 grams and egg yolk has 2.6mg of Vitamin E.
Vitamin K
Greek yogurt and egg yolk contain similar amounts of Vitamin K - greek yogurt has 0.2ug of Vitamin K per 100 grams and egg yolk has 0.7ug of Vitamin K.
The B Vitamins
Egg yolk has more thiamin, riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, greek yogurt contains more niacin.
| Egg Yolk | Greek Yogurt | |
|---|---|---|
| Thiamin | 0.176 MG | 0.044 MG |
| Riboflavin | 0.528 MG | 0.233 MG |
| Niacin | 0.024 MG | 0.197 MG |
| Pantothenic acid | 2.99 MG | 0.47 MG |
| Vitamin B6 | 0.35 MG | 0.055 MG |
| Folate | 146 UG | 12 UG |
| Vitamin B12 | 1.95 UG | 0.52 UG |
Minerals
calcium
Both greek yogurt and egg yolk are high in calcium. Egg yolk has 12% more calcium than greek yogurt - greek yogurt has 115mg of calcium per 100 grams and egg yolk has 129mg of calcium.
iron
Egg yolk is a great source of iron and it has 67 times more iron than greek yogurt - greek yogurt has 0.04mg of iron per 100 grams and egg yolk has 2.7mg of iron.
potassium
Greek yogurt and egg yolk contain similar amounts of potassium - greek yogurt has 141mg of potassium per 100 grams and egg yolk has 109mg 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 Yolk | Greek Yogurt | |
|---|---|---|
| beta-carotene | 88 UG | 6 UG |
| alpha-carotene | 38 UG | ~ |
| lutein + zeaxanthin | 1094 UG | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg yolk has more alpha linoleic acid (ALA), DHA and EPA than greek yogurt per 100 grams.
| Egg Yolk | Greek Yogurt | |
|---|---|---|
| alpha linoleic acid | 0.103 G | 0.007 G |
| DHA | 0.114 G | ~ |
| EPA | 0.011 G | ~ |
| Total | 0.228 G | 0.007 G |
omega 6s
Comparing omega-6 fatty acids, egg yolk has more linoleic acid than greek yogurt per 100 grams.
| Egg Yolk | Greek Yogurt | |
|---|---|---|
| other omega 6 | ~ | 0.002 G |
| linoleic acid | 3.538 G | 0.065 G |
| Total | 3.538 G | 0.067 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 Yolk (Egg, yolk, raw, fresh) and Greek Yogurt (Yogurt, Greek, plain, lowfat) .
Egg Yolk g
()
|
Daily Values (%) |
Greek 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 greek yogurt or egg yolk contain more calories in 100 grams?Egg yolk is high in calories and greek yogurt has 80% less calories than egg yolk - greek yogurt has 73 calories in 100g and egg yolk has 322 calories.
Is greek yogurt or egg yolk better for protein?
Both greek yogurt and egg yolk are high in protein. Egg yolk has 60% more protein than greek yogurt - greek yogurt has 10g of protein per 100 grams and egg yolk has 15.9g of protein.
Does greek yogurt or egg yolk contain more calcium?
Both greek yogurt and egg yolk are high in calcium. Egg yolk has 10% more calcium than greek yogurt - greek yogurt has 115mg of calcium in 100 grams and egg yolk has 129mg of calcium.