Fried Egg vs. Yogurt

Nutrition comparison of Cooked Fried Egg and Yogurt


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 yogurt (100g each) below using 2020 USDA and NIH data[1].

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

  • Both yogurt and fried egg are high in calcium.
  • Fried egg has 10.6 times less sugar than yogurt.
  • Fried egg has more riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
  • Fried egg has signficantly more iron than yogurt.
  • Fried egg is a great source of Vitamin D.
  • Fried egg is an excellent source of Vitamin A and protein.
  • Yogurt has 52% less saturated fat than fried egg.
Detailed nutritional comparison of fried egg 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: Fried Egg (Egg, whole, cooked, fried) and Yogurt (Yogurt, plain, whole milk) . Have a correction or suggestions? Shoot us an email.


Image of Fried Egg src
Image of Yogurt src

Calories and Carbs

calories

Fried egg is high in calories and yogurt has 69% less calories than fried egg - yogurt has 61 calories per 100 grams and fried egg has 196 calories.

For macronutrient ratios, fried egg is heavier in protein, much lighter in carbs and much heavier in fat compared to yogurt per calorie. Fried egg has a macronutrient ratio of 29:2:70 and for yogurt, 22:30:48 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Fried Egg Yogurt
Protein 29% 22%
Carbohydrates 2% 30%
Fat 70% 48%
Alcohol ~ ~

carbohydrates

Both yogurt and fried egg are low in carbohydrates - yogurt has 4.7g of total carbs per 100 grams and fried egg has 0.83g of carbohydrates.

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

sugar

Fried egg has 10.6 times less sugar than yogurt - yogurt has 4.7g of sugar per 100 grams and fried egg has 0.4g of sugar.

Protein

protein

Fried egg is an excellent source of protein and it has 292% more protein than yogurt - yogurt has 3.5g of protein per 100 grams and fried egg has 13.6g of protein.

Fat

saturated fat

Yogurt has 52% less saturated fat than fried egg - yogurt has 2.1g of saturated fat per 100 grams and fried egg has 4.3g of saturated fat.

trans fat

Both fried egg and yogurt are low in trans fat - fried egg has 0.04g of trans fat per 100 grams and yogurt does not contain significant amounts.

cholesterol

Fried egg is high in cholesterol and yogurt has 97% less cholesterol than fried egg - yogurt has 13mg of cholesterol per 100 grams and fried egg has 401mg of cholesterol.

Vitamins

Vitamin C

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

Vitamin A

Fried egg is an excellent source of Vitamin A and it has 711% more Vitamin A than yogurt - yogurt has 27ug of Vitamin A per 100 grams and fried egg has 219ug of Vitamin A.

Vitamin D

Fried egg is a great source of Vitamin D and it has 43 times more Vitamin D than yogurt - yogurt has 2iu of Vitamin D per 100 grams and fried egg has 88iu of Vitamin D.

Vitamin E

Yogurt and fried egg contain similar amounts of Vitamin E - yogurt has 0.06mg of Vitamin E per 100 grams and fried egg has 1.3mg of Vitamin E.

Vitamin K

Yogurt and fried egg contain similar amounts of Vitamin K - yogurt has 0.2ug of Vitamin K per 100 grams and fried egg has 5.6ug of Vitamin K.

The B Vitamins

Fried egg has more riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12. Both fried egg and yogurt contain significant amounts of thiamin and niacin.

Fried Egg Yogurt
Thiamin 0.044 MG 0.029 MG
Riboflavin 0.495 MG 0.142 MG
Niacin 0.082 MG 0.075 MG
Pantothenic acid 1.66 MG 0.389 MG
Vitamin B6 0.184 MG 0.032 MG
Folate 51 UG 7 UG
Vitamin B12 0.97 UG 0.37 UG

Minerals

calcium

Both yogurt and fried egg are high in calcium. Yogurt has 95% more calcium than fried egg - yogurt has 121mg of calcium per 100 grams and fried egg has 62mg of calcium.

iron

Fried egg has signficantly more iron than yogurt - yogurt has 0.05mg of iron per 100 grams and fried egg has 1.9mg of iron.

potassium

Yogurt and fried egg contain similar amounts of potassium - yogurt has 155mg of potassium per 100 grams and fried egg has 152mg 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,

Fried Egg Yogurt
beta-carotene 35 UG 5 UG
lutein + zeaxanthin 543 UG ~

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, fried egg has more alpha linoleic acid (ALA) and DHA than yogurt per 100 grams.

Fried Egg Yogurt
alpha linoleic acid 0.137 G 0.027 G
DHA 0.063 G ~
DPA 0.007 G ~
Total 0.207 G 0.027 G

omega 6s

Comparing omega-6 fatty acids, fried egg has more linoleic acid than yogurt per 100 grams.

Fried Egg Yogurt
other omega 6 0.019 G ~
linoleic acid 2.781 G 0.065 G
Total 2.8 G 0.065 G



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 Fried Egg or Yogurt .

Note: The specific food items compared are: Fried Egg (Egg, whole, cooked, fried) and Yogurt (Yogurt, plain, whole milk) .

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G Water G
G Starch G
G Alcohol G


FAQ

Does yogurt or fried egg contain more calories in 100 grams?
Fried egg is high in calories and yogurt has 70% less calories than fried egg - yogurt has 61 calories in 100g and fried egg has 196 calories.

Does yogurt or fried egg contain more calcium?
Both yogurt and fried egg are high in calcium. Yogurt has 100% more calcium than fried egg - yogurt has 121mg of calcium in 100 grams and fried egg has 62mg of calcium.

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