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:
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 | ~ | ~ |
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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 |
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.
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.
Yogurt and fried egg contain similar amounts of potassium - yogurt has 155mg of potassium per 100 grams and fried egg has 152mg of potassium.
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 |
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 |
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 .
Cooked Fried Egg 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 | |||