Egg Yolk vs Yogurt Plain
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Yogurt Plain has more protein per 100 calories: 7.31 g against 4.99 g.
- Yogurt Plain is lighter per 100 g: 61.6 kcal against 305 kcal.
- Egg Yolk leads in 23 micronutrients, including Vitamin A, Pantothenic Acid (B5), Vitamin B6.
- Yogurt Plain leads in 28 micronutrients, including Thiamin (B1), Riboflavin (B2), Niacin (B3).
Per 100 calories
| Nutrient | Egg Yolk | Yogurt Plain |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 4.99 g | 7.31 g |
| Carbs | 1.31 g | 10.7 g |
| Fat | 8.19 g | 3.1 g |
| Vitamins | ||
| Vitamin A | 122 µg | 23.3 µg |
| Thiamin (B1) | 0.059 mg | 0.071 mg |
| Riboflavin (B2) | 0.176 mg | 0.338 mg |
| Niacin (B3) | 0.01 mg | 0.182 mg |
| Pantothenic Acid (B5) | 1.06 mg | 0.877 mg |
| Vitamin B6 | 0.127 mg | 0.073 mg |
| Folate | 51.4 µg | 16.2 µg |
| Vitamin B12 | 0.6 µg | 0.833 µg |
| Choline | 232 mg | 24.7 mg |
| Vitamin C | 0 mg | 1.19 mg |
| Vitamin D | 1.66 µg | 0.356 µg |
| Vitamin E | 0.772 mg | 0.049 mg |
| Vitamin K | 0.229 µg | 0.325 µg |
| Minerals | ||
| Calcium | 41.4 mg | 259 mg |
| Iron | 1.24 mg | 0.071 mg |
| Magnesium | 3.05 mg | 24.2 mg |
| Phosphorus | 136 mg | 203 mg |
| Potassium | 35.8 mg | 331 mg |
| Sodium | 20.6 mg | 93 mg |
| Zinc | 0.939 mg | 1.13 mg |
| Copper | 0.007 mg | 0.013 mg |
| Manganese | 0.023 mg | 0.005 mg |
| Selenium | 18.1 µg | 4.92 µg |
| Iodine | 120 µg | 29.6 µg |
| Carbohydrates | ||
| Sugar | 1.2 g | 10.5 g |
| Fructose | 0.019 g | 0 g |
| Fats | ||
| Polyunsaturated Fat | 1.41 g | 0.076 g |
| Monounsaturated Fat | 3.33 g | 0.911 g |
| Saturated Fat | 2.76 g | 2.25 g |
| Trans Fat | 0.035 g | 0 g |
| Cholesterol | 327 mg | 12.5 mg |
| Omega-3 (ALA) | 0.029 g | 0 g |
| Omega-3 (EPA) | 0.001 g | 0 g |
| Omega-3 (DHA) | 0.041 g | 0 g |
| Omega-6 (Linoleic Acid) | 1.17 g | 0.054 g |
| Amino Acids | ||
| Histidine | 0.127 g | 0.193 g |
| Isoleucine | 0.256 g | 0.427 g |
| Leucine | 0.429 g | 0.787 g |
| Lysine | 0.374 g | 0.701 g |
| Methionine | 0.122 g | 0.231 g |
| Cystine | 0.084 g | 0.071 g |
| Phenylalanine | 0.216 g | 0.427 g |
| Tyrosine | 0.204 g | 0.394 g |
| Threonine | 0.22 g | 0.321 g |
| Tryptophan | 0.065 g | 0.044 g |
| Valine | 0.289 g | 0.646 g |
| Arginine | 0.339 g | 0.235 g |
| Alanine | 0.257 g | 0.334 g |
| Serine | 0.479 g | 0.62 g |
| Proline | 0.612 g | 1.53 g |
| Glycine | 0.151 g | 0.188 g |
| Aspartic Acid | 0.198 g | 0.927 g |
| Glutamic Acid | 0.412 g | 0.484 g |
Per 100 grams
| Nutrient | Egg Yolk | Yogurt Plain |
|---|---|---|
| Calories | 305 kcal | 61.6 kcal |
| Protein | 15.2 g | 4.5 g |
| Carbs | 4 g | 6.61 g |
| Fat | 25 g | 1.91 g |
| Vitamins | ||
| Vitamin A | 373 µg | 14.3 µg |
| Thiamin (B1) | 0.18 mg | 0.044 mg |
| Riboflavin (B2) | 0.538 mg | 0.208 mg |
| Niacin (B3) | 0.031 mg | 0.112 mg |
| Pantothenic Acid (B5) | 3.24 mg | 0.54 mg |
| Vitamin B6 | 0.387 mg | 0.045 mg |
| Folate | 157 µg | 10 µg |
| Vitamin B12 | 1.83 µg | 0.513 µg |
| Choline | 709 mg | 15.2 mg |
| Vitamin C | 0 mg | 0.733 mg |
| Vitamin D | 5.08 µg | 0.219 µg |
| Vitamin E | 2.36 mg | 0.03 mg |
| Vitamin K | 0.7 µg | 0.2 µg |
| Minerals | ||
| Calcium | 127 mg | 159 mg |
| Iron | 3.78 mg | 0.044 mg |
| Magnesium | 9.3 mg | 14.9 mg |
| Phosphorus | 414 mg | 125 mg |
| Potassium | 109 mg | 204 mg |
| Sodium | 62.8 mg | 57.3 mg |
| Zinc | 2.87 mg | 0.695 mg |
| Copper | 0.022 mg | 0.008 mg |
| Manganese | 0.07 mg | 0.003 mg |
| Selenium | 55.3 µg | 3.03 µg |
| Iodine | 368 µg | 18.2 µg |
| Carbohydrates | ||
| Sugar | 3.67 g | 6.46 g |
| Fructose | 0.057 g | 0 g |
| Fats | ||
| Polyunsaturated Fat | 4.3 g | 0.047 g |
| Monounsaturated Fat | 10.2 g | 0.561 g |
| Saturated Fat | 8.43 g | 1.38 g |
| Trans Fat | 0.107 g | 0 g |
| Cholesterol | 997 mg | 7.72 mg |
| Omega-3 (ALA) | 0.088 g | 0 g |
| Omega-3 (EPA) | 0.004 g | 0 g |
| Omega-3 (DHA) | 0.126 g | 0 g |
| Omega-6 (Linoleic Acid) | 3.57 g | 0.033 g |
| Amino Acids | ||
| Histidine | 0.389 g | 0.119 g |
| Isoleucine | 0.781 g | 0.263 g |
| Leucine | 1.31 g | 0.485 g |
| Lysine | 1.14 g | 0.432 g |
| Methionine | 0.371 g | 0.142 g |
| Cystine | 0.255 g | 0.044 g |
| Phenylalanine | 0.659 g | 0.263 g |
| Tyrosine | 0.622 g | 0.243 g |
| Threonine | 0.673 g | 0.198 g |
| Tryptophan | 0.197 g | 0.027 g |
| Valine | 0.882 g | 0.398 g |
| Arginine | 1.04 g | 0.145 g |
| Alanine | 0.783 g | 0.206 g |
| Serine | 1.46 g | 0.382 g |
| Proline | 1.87 g | 0.943 g |
| Glycine | 0.46 g | 0.116 g |
| Aspartic Acid | 0.603 g | 0.571 g |
| Glutamic Acid | 1.26 g | 0.298 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Egg Yolk and Yogurt Plain, including preparation variants and research-cited compound levels, or compare any two foods.