Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
fried egg
versus
greek yogurt
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in fried egg and greek yogurt:
Fried egg is high in calories and greek yogurt has 63% less calories than fried egg - greek yogurt has 73 calories per 100 grams and fried egg has 196 calories.
For macronutrient ratios, fried egg is much lighter in protein, lighter in carbs and much heavier in fat compared to greek yogurt per calorie. Fried egg has a macronutrient ratio of 29:2:70 and for greek yogurt, 55:22:24 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Fried Egg | Greek Yogurt | |
---|---|---|
Protein | 29% | 55% |
Carbohydrates | 2% | 22% |
Fat | 70% | 24% |
Alcohol | ~ | ~ |
Both greek yogurt and fried egg are low in carbohydrates - greek yogurt has 3.9g of total carbs per 100 grams and fried egg has 0.83g of carbohydrates.
The carbs in greek yogurt and fried egg are both made of 100% sugar.
Greek yogurt and fried egg contain similar amounts of sugar - greek yogurt has 3.6g of sugar per 100 grams and fried egg has 0.4g of sugar.
Both greek yogurt and fried egg are high in protein. Fried egg has 37% more protein than greek yogurt - greek yogurt has 10g of protein per 100 grams and fried egg has 13.6g of protein.
Greek yogurt has 72% less saturated fat than fried egg - greek yogurt has 1.2g of saturated fat per 100 grams and fried egg has 4.3g of saturated fat.
Both greek yogurt and fried egg are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and fried egg has 0.04g of trans fat.
Fried egg is high in cholesterol and greek yogurt has 98% less cholesterol than fried egg - greek yogurt has 10mg of cholesterol per 100 grams and fried egg has 401mg of cholesterol.
Greek yogurt has more Vitamin C than fried egg - greek yogurt has 0.8mg of Vitamin C per 100 grams and fried egg does not contain significant amounts.
Fried egg is an excellent source of Vitamin A and it has 143% more Vitamin A than greek yogurt - greek yogurt has 90ug of Vitamin A per 100 grams and fried egg has 219ug of Vitamin A.
Fried egg is a great source of Vitamin D and it has more Vitamin D than greek yogurt - fried egg has 88iu of Vitamin D per 100 grams and greek yogurt does not contain significant amounts.
Greek yogurt and fried egg contain similar amounts of Vitamin E - greek yogurt has 0.04mg of Vitamin E per 100 grams and fried egg has 1.3mg of Vitamin E.
Greek yogurt and fried egg contain similar amounts of Vitamin K - greek yogurt has 0.2ug of Vitamin K per 100 grams and fried egg has 5.6ug of Vitamin K.
Fried egg has more riboflavin, pantothenic acid, Vitamin B6 and folate. Both fried egg and greek yogurt contain significant amounts of thiamin, niacin and Vitamin B12.
Fried Egg | Greek Yogurt | |
---|---|---|
Thiamin | 0.044 MG | 0.044 MG |
Riboflavin | 0.495 MG | 0.233 MG |
Niacin | 0.082 MG | 0.197 MG |
Pantothenic acid | 1.66 MG | 0.47 MG |
Vitamin B6 | 0.184 MG | 0.055 MG |
Folate | 51 UG | 12 UG |
Vitamin B12 | 0.97 UG | 0.52 UG |
Both greek yogurt and fried egg are high in calcium. Greek yogurt has 85% more calcium than fried egg - greek yogurt has 115mg of calcium per 100 grams and fried egg has 62mg of calcium.
Fried egg has signficantly more iron than greek yogurt - greek yogurt has 0.04mg of iron per 100 grams and fried egg has 1.9mg of iron.
Greek yogurt and fried egg contain similar amounts of potassium - greek yogurt has 141mg of potassium per 100 grams and fried egg has 152mg of potassium.
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,
Fried Egg | Greek Yogurt | |
---|---|---|
beta-carotene | 35 UG | 6 UG |
lutein + zeaxanthin | 543 UG | 1 UG |
For omega-3 fatty acids, fried egg has more alpha linoleic acid (ALA) and DHA than greek yogurt per 100 grams.
Fried Egg | Greek Yogurt | |
---|---|---|
alpha linoleic acid | 0.137 G | 0.007 G |
DHA | 0.063 G | ~ |
DPA | 0.007 G | ~ |
Total | 0.207 G | 0.007 G |
Comparing omega-6 fatty acids, fried egg has more linoleic acid than greek yogurt per 100 grams.
Fried Egg | Greek Yogurt | |
---|---|---|
other omega 6 | ~ | 0.002 G |
linoleic acid | 2.781 G | 0.065 G |
Total | 2.781 G | 0.067 G |
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 Fried Egg or Greek Yogurt .
Note: The specific food items compared are: Fried Egg (Egg, whole, cooked, fried) and Greek Yogurt (Yogurt, Greek, plain, lowfat) .
Cooked Fried Egg 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 % |
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5% | choline | 5% |
|
MG % | |
MG % |
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5% | chlorine | 5% |
|
MG % | |
UG % |
|
5% | chromium | 5% |
|
UG % | |
MG % |
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5% | copper | 5% |
|
MG % | |
UG % |
|
5% | fluoride | 5% |
|
UG % | |
UG % |
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5% | iodine | 5% |
|
UG % | |
MG % |
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5% | manganese | 5% |
|
MG % | |
UG % |
|
5% | molybdenum | 5% |
|
UG % | |
MG % |
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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 | |||