First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
| Plain whole yogurt | Egg |
| Nutrient | plain whole yogurt | egg |
| Protein | 11g | 18g |
| Carbohydrate | 15g | 1g |
| Fiber | 0g | 0g |
| Fat | 11g | 14g |
| Monounsat. Fat | 3g | 14g |
| Polyunsat. Fat | 0g | 2g |
| Saturated Fat | 7g | 4g |
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
| Nutrient | plain whole yogurt | egg |
| Choline | 12% | 83% |
| Vitamin A | 14% | 31% |
| Vitamin C | 2% | 0% |
| Vitamin E | 2% | 11% |
| Vitamin K | 1% | 1% |
Egg have significantly more Vitamins A, E than plain whole yogurt. Plain whole yogurt are a good source of Pantothenic Acid, Zinc. Plain whole yogurt are a great source of Riboflavin, Vitamin B12, Calcium, Phosphorus. Egg are a good source of Vitamin A. Egg are a great source of Riboflavin, Pantothenic Acid, Vitamin B12, Phosphorus, Iron.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
| Nutrient | plain whole yogurt | egg |
| Vitamin B1 | 10% | 10% |
| Vitamin B2 | 42% | 61% |
| Vitamin B3 | 2% | 1% |
| Vitamin B5 | 26% | 40% |
| Vitamin B6 | 10% | 18% |
| Vitamin B12 | 61% | 90% |
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
| Nutrient | plain whole yogurt | egg |
| Sodium | 10% | 13% |
| Potasium | 15% | 5% |
| Calcium | 79% | 15% |
| Magnesium | 11% | 5% |
| Phosphorus | 54% | 46% |
| Iron | 3% | 43% |
| Manganese | 1% | 2% |
| Selenium | 16% | 99% |
| Copper | 3% | 14% |
| Zinc | 21% | 17% |
Rank foods/recipes by Nutrients
You can use the Nutrient based Food and recipe finder, to rank foods based on nutrients:
And get results like this:
