Egg Yolk vs. Yogurt
Nutrition comparison of Egg Yolk and 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
yogurt
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg yolk and yogurt:
- Both yogurt and egg yolk are high in calcium.
- Egg yolk has 7.3 times less sugar than yogurt.
- Egg yolk has more thiamin, riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, yogurt contains more niacin.
- Egg yolk is a great source of iron.
- Egg yolk is an excellent source of Vitamin A, Vitamin D and protein.
USDA sources for nutritional information: Egg Yolk (Egg, yolk, raw, fresh) and Yogurt (Yogurt, plain, whole milk) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Egg yolk is high in calories and yogurt has 81% less calories than egg yolk - yogurt has 61 calories per 100 grams and egg yolk has 322 calories.
For macronutrient ratios, egg yolk is much lighter in carbs, much heavier in fat and similar to yogurt for protein. Egg yolk has a macronutrient ratio of 20:5:76 and for yogurt, 22:30:48 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg Yolk | Yogurt | |
|---|---|---|
| Protein | 20% | 22% |
| Carbohydrates | 5% | 30% |
| Fat | 76% | 48% |
| Alcohol | ~ | ~ |
carbohydrates
Both yogurt and egg yolk are low in carbohydrates - yogurt has 4.7g of total carbs per 100 grams and egg yolk has 3.6g of carbohydrates.
sugar
Egg yolk has 7.3 times less sugar than yogurt - yogurt has 4.7g of sugar per 100 grams and egg yolk has 0.56g of sugar.
Protein
protein
Egg yolk is an excellent source of protein and it has 357% more protein than yogurt - yogurt has 3.5g of protein per 100 grams and egg yolk has 15.9g of protein.
Fat
saturated fat
Egg yolk is high in saturated fat and yogurt has 78% less saturated fat than egg yolk - yogurt has 2.1g of saturated fat per 100 grams and egg yolk has 9.6g of saturated fat.
cholesterol
Egg yolk is high in cholesterol and yogurt has 99% less cholesterol than egg yolk - yogurt has 13mg of cholesterol per 100 grams and egg yolk has 1085mg of cholesterol.
Vitamins
Vitamin C
Yogurt and egg yolk contain similar amounts of Vitamin C - yogurt has 0.5mg 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 13 times more Vitamin A than yogurt - yogurt has 27ug 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 108 times more Vitamin D than yogurt - yogurt has 2iu of Vitamin D per 100 grams and egg yolk has 218iu of Vitamin D.
Vitamin E
Egg yolk has 42 times more Vitamin E than yogurt - yogurt has 0.06mg of Vitamin E per 100 grams and egg yolk has 2.6mg of Vitamin E.
Vitamin K
Yogurt and egg yolk contain similar amounts of Vitamin K - 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, yogurt contains more niacin.
| Egg Yolk | Yogurt | |
|---|---|---|
| Thiamin | 0.176 MG | 0.029 MG |
| Riboflavin | 0.528 MG | 0.142 MG |
| Niacin | 0.024 MG | 0.075 MG |
| Pantothenic acid | 2.99 MG | 0.389 MG |
| Vitamin B6 | 0.35 MG | 0.032 MG |
| Folate | 146 UG | 7 UG |
| Vitamin B12 | 1.95 UG | 0.37 UG |
Minerals
calcium
Both yogurt and egg yolk are high in calcium. Egg yolk has a little more calcium (7%) than yogurt by weight - yogurt has 121mg of calcium per 100 grams and egg yolk has 129mg of calcium.
iron
Egg yolk is a great source of iron and it has 53 times more iron than yogurt - yogurt has 0.05mg of iron per 100 grams and egg yolk has 2.7mg of iron.
potassium
Yogurt has 42% more potassium than egg yolk - yogurt has 155mg 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 | Yogurt | |
|---|---|---|
| beta-carotene | 88 UG | 5 UG |
| alpha-carotene | 38 UG | ~ |
| lutein + zeaxanthin | 1094 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 yogurt per 100 grams.
| Egg Yolk | Yogurt | |
|---|---|---|
| alpha linoleic acid | 0.103 G | 0.027 G |
| DHA | 0.114 G | ~ |
| EPA | 0.011 G | ~ |
| Total | 0.228 G | 0.027 G |
omega 6s
Comparing omega-6 fatty acids, egg yolk has more linoleic acid than yogurt per 100 grams.
| Egg Yolk | Yogurt | |
|---|---|---|
| other omega 6 | 0.438 G | ~ |
| linoleic acid | 3.538 G | 0.065 G |
| Total | 3.976 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.
Egg Yolk 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 yolk contain more calories in 100 grams?Egg yolk is high in calories and yogurt has 80% less calories than egg yolk - yogurt has 61 calories in 100g and egg yolk has 322 calories.
Does yogurt or egg yolk contain more calcium?
Both yogurt and egg yolk are high in calcium. Egg yolk has a little more calcium ( 10%) than yogurt by weight - yogurt has 121mg of calcium in 100 grams and egg yolk has 129mg of calcium.