Egg Yolk vs Yogurt Greek
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Yogurt Greek has more protein per 100 calories: 9.71 g against 4.99 g.
- Yogurt Greek is lighter per 100 g: 85 kcal against 305 kcal.
- Egg Yolk leads in 22 micronutrients, including Vitamin A, Thiamin (B1), Pantothenic Acid (B5).
- Yogurt Greek leads in 24 micronutrients, including Riboflavin (B2), Niacin (B3), Vitamin C.
Per 100 calories
| Nutrient | Egg Yolk | Yogurt Greek |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 4.99 g | 9.71 g |
| Carbs | 1.31 g | 11.7 g |
| Fat | 8.19 g | 1.59 g |
| Vitamins | ||
| Vitamin A | 122 µg | 24.1 µg |
| Thiamin (B1) | 0.059 mg | 0.041 mg |
| Riboflavin (B2) | 0.176 mg | 0.293 mg |
| Niacin (B3) | 0.01 mg | 0.245 mg |
| Pantothenic Acid (B5) | 1.06 mg | 0.445 mg |
| Vitamin B6 | 0.127 mg | 0.061 mg |
| Folate | 51.4 µg | 13.9 µg |
| Vitamin B12 | 0.6 µg | 0.698 µg |
| Choline | 232 mg | 19.8 mg |
| Vitamin C | 0 mg | 0.932 mg |
| Vitamin D | 1.66 µg | 0.419 µg |
| Vitamin E | 0.772 mg | 0.028 mg |
| Vitamin K | 0.229 µg | 0.118 µg |
| Minerals | ||
| Calcium | 41.4 mg | 114 mg |
| Iron | 1.24 mg | 0.065 mg |
| Magnesium | 3.05 mg | 12.3 mg |
| Phosphorus | 136 mg | 142 mg |
| Potassium | 35.8 mg | 147 mg |
| Sodium | 20.6 mg | 39.5 mg |
| Zinc | 0.939 mg | 0.548 mg |
| Copper | 0.007 mg | 0.021 mg |
| Manganese | 0.023 mg | 0.021 mg |
| Selenium | 18.1 µg | 11.5 µg |
| Iodine | 120 µg | 25.4 µg |
| Carbohydrates | ||
| Fiber | 0 g | 0.56 g |
| Sugar | 1.2 g | 11.1 g |
| Fructose | 0.019 g | 1.64 g |
| Fats | ||
| Polyunsaturated Fat | 1.41 g | 0.08 g |
| Monounsaturated Fat | 3.33 g | 0.427 g |
| Saturated Fat | 2.76 g | 0.901 g |
| Trans Fat | 0.035 g | 0.04 g |
| Cholesterol | 327 mg | 8.27 mg |
| Omega-3 (ALA) | 0.029 g | 0.007 g |
| Omega-3 (EPA) | 0.001 g | 0 g |
| Omega-3 (DHA) | 0.041 g | 0 g |
| Omega-6 (Linoleic Acid) | 1.17 g | 0.066 g |
| Amino Acids | ||
| Histidine | 0.127 g | 0.246 g |
| Isoleucine | 0.256 g | 0.472 g |
| Leucine | 0.429 g | 0.873 g |
| Lysine | 0.374 g | 0.752 g |
| Methionine | 0.122 g | 0.244 g |
| Cystine | 0.084 g | 0.06 g |
| Phenylalanine | 0.216 g | 0.44 g |
| Tyrosine | 0.204 g | 0.437 g |
| Threonine | 0.22 g | 0.384 g |
| Tryptophan | 0.065 g | 0.12 g |
| Valine | 0.289 g | 0.592 g |
| Arginine | 0.339 g | 0.308 g |
| Alanine | 0.257 g | 0.306 g |
| Serine | 0.479 g | 0.691 g |
| Proline | 0.612 g | 1.85 g |
| Glycine | 0.151 g | 0.172 g |
| Aspartic Acid | 0.198 g | 0.913 g |
| Glutamic Acid | 0.412 g | 0.487 g |
Per 100 grams
| Nutrient | Egg Yolk | Yogurt Greek |
|---|---|---|
| Calories | 305 kcal | 85 kcal |
| Protein | 15.2 g | 8.26 g |
| Carbs | 4 g | 9.92 g |
| Fat | 25 g | 1.35 g |
| Vitamins | ||
| Vitamin A | 373 µg | 20.4 µg |
| Thiamin (B1) | 0.18 mg | 0.035 mg |
| Riboflavin (B2) | 0.538 mg | 0.249 mg |
| Niacin (B3) | 0.031 mg | 0.208 mg |
| Pantothenic Acid (B5) | 3.24 mg | 0.378 mg |
| Vitamin B6 | 0.387 mg | 0.052 mg |
| Folate | 157 µg | 11.8 µg |
| Vitamin B12 | 1.83 µg | 0.593 µg |
| Choline | 709 mg | 16.8 mg |
| Vitamin C | 0 mg | 0.792 mg |
| Vitamin D | 5.08 µg | 0.356 µg |
| Vitamin E | 2.36 mg | 0.024 mg |
| Vitamin K | 0.7 µg | 0.1 µg |
| Minerals | ||
| Calcium | 127 mg | 97.2 mg |
| Iron | 3.78 mg | 0.055 mg |
| Magnesium | 9.3 mg | 10.4 mg |
| Phosphorus | 414 mg | 120 mg |
| Potassium | 109 mg | 125 mg |
| Sodium | 62.8 mg | 33.5 mg |
| Zinc | 2.87 mg | 0.466 mg |
| Copper | 0.022 mg | 0.018 mg |
| Manganese | 0.07 mg | 0.018 mg |
| Selenium | 55.3 µg | 9.75 µg |
| Iodine | 368 µg | 21.6 µg |
| Carbohydrates | ||
| Fiber | 0 g | 0.476 g |
| Sugar | 3.67 g | 9.44 g |
| Fructose | 0.057 g | 1.39 g |
| Fats | ||
| Polyunsaturated Fat | 4.3 g | 0.068 g |
| Monounsaturated Fat | 10.2 g | 0.363 g |
| Saturated Fat | 8.43 g | 0.766 g |
| Trans Fat | 0.107 g | 0.034 g |
| Cholesterol | 997 mg | 7.03 mg |
| Omega-3 (ALA) | 0.088 g | 0.006 g |
| Omega-3 (EPA) | 0.004 g | 0 g |
| Omega-3 (DHA) | 0.126 g | 0 g |
| Omega-6 (Linoleic Acid) | 3.57 g | 0.056 g |
| Amino Acids | ||
| Histidine | 0.389 g | 0.209 g |
| Isoleucine | 0.781 g | 0.401 g |
| Leucine | 1.31 g | 0.742 g |
| Lysine | 1.14 g | 0.639 g |
| Methionine | 0.371 g | 0.207 g |
| Cystine | 0.255 g | 0.051 g |
| Phenylalanine | 0.659 g | 0.374 g |
| Tyrosine | 0.622 g | 0.371 g |
| Threonine | 0.673 g | 0.326 g |
| Tryptophan | 0.197 g | 0.102 g |
| Valine | 0.882 g | 0.503 g |
| Arginine | 1.04 g | 0.262 g |
| Alanine | 0.783 g | 0.26 g |
| Serine | 1.46 g | 0.587 g |
| Proline | 1.87 g | 1.58 g |
| Glycine | 0.46 g | 0.146 g |
| Aspartic Acid | 0.603 g | 0.776 g |
| Glutamic Acid | 1.26 g | 0.414 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Egg Yolk and Yogurt Greek, including preparation variants and research-cited compound levels, or compare any two foods.