Egg vs. Vanilla Yogurt
Nutrition comparison of Egg and Vanilla Yogurt
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
vanilla yogurt
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and vanilla yogurt:
- Both egg and vanilla yogurt are high in calcium.
- Egg has 17.8 times less carbohydrates than vanilla yogurt.
- Egg has 35.5 times less sugar than vanilla yogurt.
- Egg has more riboflavin, pantothenic acid, Vitamin B6 and folate.
- Egg has signficantly more iron than vanilla yogurt.
- Egg is a great source of Vitamin D.
- Egg is an excellent source of Vitamin A and protein.
- For omega-3 fatty acids, egg has more dha than vanilla yogurt.
- Vanilla yogurt is a great source of potassium.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Vanilla Yogurt (Yogurt, vanilla, whole milk) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Egg is high in calories and vanilla yogurt has 30% less calories than egg - egg has 143 calories per 100 grams and vanilla yogurt has 100 calories.
For macronutrient ratios, egg is heavier in protein, much lighter in carbs and much heavier in fat compared to vanilla yogurt per calorie. Egg has a macronutrient ratio of 36:2:62 and for vanilla yogurt, 19:53:28 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Vanilla Yogurt | |
|---|---|---|
| Protein | 36% | 19% |
| Carbohydrates | 2% | 53% |
| Fat | 62% | 28% |
| Alcohol | ~ | ~ |
carbohydrates
Egg has 17.8 times less carbohydrates than vanilla yogurt - egg has 0.72g of total carbs per 100 grams and vanilla yogurt has 13.5g of carbohydrates.
The carbs in egg and vanilla yogurt are both made of 100% sugar.
sugar
Egg has 35.5 times less sugar than vanilla yogurt - egg has 0.37g of sugar per 100 grams and vanilla yogurt has 13.5g of sugar.
Protein
protein
Egg is an excellent source of protein and it has 160% more protein than vanilla yogurt - egg has 12.6g of protein per 100 grams and vanilla yogurt has 4.8g of protein.
Fat
saturated fat
Vanilla yogurt has 37% less saturated fat than egg - egg has 3.1g of saturated fat per 100 grams and vanilla yogurt has 2g of saturated fat.
trans fat
Both egg and vanilla yogurt are low in trans fat - egg has 0.04g of trans fat per 100 grams and vanilla yogurt does not contain significant amounts.
cholesterol
Egg is high in cholesterol and vanilla yogurt has 97% less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and vanilla yogurt has 10mg of cholesterol.
Vitamins
Vitamin C
Vanilla yogurt has more Vitamin C than egg - vanilla yogurt has 0.8mg of Vitamin C per 100 grams and egg does not contain significant amounts.
Vitamin A
Egg is an excellent source of Vitamin A and it has 471% more Vitamin A than vanilla yogurt - egg has 160ug of Vitamin A per 100 grams and vanilla yogurt has 28ug of Vitamin A.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than vanilla yogurt - egg has 82iu of Vitamin D per 100 grams and vanilla yogurt does not contain significant amounts.
Vitamin E
Egg and vanilla yogurt contain similar amounts of Vitamin E - egg has 1.1mg of Vitamin E per 100 grams and vanilla yogurt has 0.07mg of Vitamin E.
Vitamin K
Egg and vanilla yogurt contain similar amounts of Vitamin K - egg has 0.3ug of Vitamin K per 100 grams and vanilla yogurt has 0.3ug of Vitamin K.
The B Vitamins
Egg has more riboflavin, pantothenic acid, Vitamin B6 and folate. Both egg and vanilla yogurt contain significant amounts of thiamin, niacin and Vitamin B12.
| Egg | Vanilla Yogurt | |
|---|---|---|
| Thiamin | 0.04 MG | 0.041 MG |
| Riboflavin | 0.457 MG | 0.197 MG |
| Niacin | 0.075 MG | 0.105 MG |
| Pantothenic acid | 1.533 MG | ~ |
| Vitamin B6 | 0.17 MG | 0.044 MG |
| Folate | 47 UG | 11 UG |
| Vitamin B12 | 0.89 UG | 0.52 UG |
Minerals
calcium
Both egg and vanilla yogurt are high in calcium. Vanilla yogurt has 200% more calcium than egg - egg has 56mg of calcium per 100 grams and vanilla yogurt has 168mg of calcium.
iron
Egg has signficantly more iron than vanilla yogurt - egg has 1.8mg of iron per 100 grams and vanilla yogurt has 0.07mg of iron.
potassium
Vanilla yogurt is a great source of potassium and it has 56% more potassium than egg - egg has 138mg of potassium per 100 grams and vanilla yogurt has 215mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg has more DHA than vanilla yogurt per 100 grams. Both egg and vanilla yogurt contain significant amounts of alpha linoleic acid (ALA).
| Egg | Vanilla Yogurt | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.038 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.113 G | 0.038 G |
omega 6s
Comparing omega-6 fatty acids, egg has more linoleic acid than vanilla yogurt per 100 grams.
| Egg | Vanilla Yogurt | |
|---|---|---|
| other omega 6 | 0.022 G | ~ |
| linoleic acid | 1.555 G | 0.068 G |
| Total | 1.577 G | 0.068 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 (Egg, whole, raw, fresh) and Vanilla Yogurt (Yogurt, vanilla, whole milk) .
Egg g
()
|
Daily Values (%) |
Vanilla 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 egg or vanilla yogurt contain more calories in 100 grams?Egg is high in calories and vanilla yogurt has 30% less calories than egg - egg has 143 calories in 100g and vanilla yogurt has 100 calories.
Is egg or vanilla yogurt better for protein?
Egg is a fantastic source of protein and it has 160% more protein than vanilla yogurt - egg has 12.6g of protein per 100 grams and vanilla yogurt has 4.8g of protein.
Does egg or vanilla yogurt have more carbohydrates?
By weight, egg has 17.8 times fewer carbohydrates than vanilla yogurt - egg has 0.72g of carbs for 100g and vanilla yogurt has 13.5g of carbohydrates. the carbs in egg and vanilla yogurt are both made of 100% sugar.
Does egg or vanilla yogurt contain more calcium?
Both egg and vanilla yogurt are high in calcium. Vanilla yogurt has 200% more calcium than egg - egg has 56mg of calcium in 100 grams and vanilla yogurt has 168mg of calcium.