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Nutritional info of: Egg, whole, cooked, omelet
vs
Yogurt, plain, skim milk, 13 grams protein per 8 ounce

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Tasty Egg Omelet
Tasty Egg Omelet
 
Official USDA name:"Egg, whole, cooked, omelet"
USDA Record Number:"01130"
SkipThePie link:permalink
Food Group:Dairy and Egg Products
Official USDA name:"Yogurt, plain, skim milk, 13 grams protein per 8 ounce"
USDA Record Number:"01118"
SkipThePie link:permalink
Food Group:Dairy and Egg Products

Contents

Weight of foods: 
 

Nutrition Facts Comparison

Egg, whole, cooked, omelet vs Yogurt, plain, skim milk, 13 grams protein per 8 ounce

Nutrition Facts

Serving Size: 100g or 3.5oz
 

Amount Per Serving

 

Calories

154
Calories from Fat 105
 

% Daily Value*

 

Total Fat

12g
18%
 
Saturated Fat 3g17%
 
Trans Fat 1g
 

Cholesterol

313mg
104%
 

Sodium

155mg
7%
 

Total Carbohydrate

1g
0%
 
Dietary Fiber 0g0%
 
Sugars 0g
 

Protein

11g
 
Vitamin A12% · Vitamin C0%
 
Calcium5% · Iron8%
 
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Nutrition Facts

Serving Size: 100g or 3.5oz
 

Amount Per Serving

 

Calories

56
Calories from Fat 2
 

% Daily Value*

 

Total Fat

0g
0%
 
Saturated Fat 0g1%
 
Trans Fat 0g
 

Cholesterol

2mg
1%
 

Sodium

77mg
3%
 

Total Carbohydrate

8g
3%
 
Dietary Fiber 0g0%
 
Sugars 8g
 

Protein

6g
 
Vitamin A0% · Vitamin C0%
 
Calcium20% · Iron0%
 
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Calories Compared

Egg, whole, cooked, omelet vs Yogurt, plain, skim milk, 13 grams protein per 8 ounce

Calories

Serving Size: 100g or 3.5oz
kcal*kjoules*RDI%
 
Total Calories154 kcal644 kJ8%
 
from Carbs2.4 kcal9.85 kJ
 
from Fat105.2 kcal440.04 kJ
 
from Protein46.1 kcal192.82 kJ
 
from Alcohol0 kcal0 kJ
 
*The unit "kcal" or kilocalories are what most American's think of as 1 Calorie. Other countries use the unit kilojoule (kJ) to measure Food Energy. 1 kcal is equal to 4.184 kilojoules.

Calories

Serving Size: 100g or 3.5oz
kcal*kjoules*RDI%
 
Total Calories56 kcal234 kJ3%
 
from Carbs29.7 kcal124.36 kJ
 
from Fat1.6 kcal6.62 kJ
 
from Protein24.5 kcal102.37 kJ
 
from Alcohol0 kcal0 kJ
 
*The unit "kcal" or kilocalories are what most American's think of as 1 Calorie. Other countries use the unit kilojoule (kJ) to measure Food Energy. 1 kcal is equal to 4.184 kilojoules.

Vitamin Comparison

Egg, whole, cooked, omelet vs Yogurt, plain, skim milk, 13 grams protein per 8 ounce

Vitamin Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Vitamin A 617 IU 12%
 
Vitamin B6 0.143 mg 7%
 
Vitamin B12 0.76 mcg 13%
 
Vitamin B12, Added 0 mcg 0%
 
Vitamin C 0 mg 0%
 
Vitamin D 69 IU 17%
 
Vitamin D2 ~
 
Vitamin D3 1.7 mcg ~
 
Vitamin D (D2 + D3) 1.7 mcg 17%
 
Vitamin E (Alpha-tocopherol) 1.29 mg 6%
 
Vitamin E, Added 0 mg 0%
 
Vitamin K 4.5 mcg 6%
 
Thiamin 0.034 mg 2%
 
Riboflavin 0.386 mg 23%
 
Niacin 0.064 mg 0%
 
Pantothenic Acid 1.289 mg 13%
 
Folate 39 mcg 10%
 
Folate, Food 39 mcg 10%
 
Folate, DFE 39 mcg DFE 10%
 
Choline 211.7 mg ~
 
Betaine 0.5 mg ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Vitamin Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Vitamin A 7 IU 0%
 
Vitamin B6 0.053 mg 3%
 
Vitamin B12 0.61 mcg 10%
 
Vitamin B12, Added 0 mcg 0%
 
Vitamin C 0.9 mg 0%
 
Vitamin D 0 IU 0%
 
Vitamin D2 ~
 
Vitamin D3 ~
 
Vitamin D (D2 + D3) 0 mcg 0%
 
Vitamin E (Alpha-tocopherol) 0 mg 0%
 
Vitamin E, Added 0 mg 0%
 
Vitamin K 0.2 mcg 0%
 
Thiamin 0.048 mg 3%
 
Riboflavin 0.234 mg 14%
 
Niacin 0.124 mg 1%
 
Pantothenic Acid 0.641 mg 6%
 
Folate 12 mcg 3%
 
Folate, Food 12 mcg 3%
 
Folate, DFE 12 mcg DFE 3%
 
Choline 15.2 mg ~
 
Betaine ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Minerals Compared

Egg, whole, cooked, omelet vs Yogurt, plain, skim milk, 13 grams protein per 8 ounce

Mineral Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Calcium 48 mg 5%
 
Iron 1.48 mg 8%
 
Magnesium 11 mg 3%
 
Phosphorus 167 mg 17%
 
Potassium 117 mg 2%
 
Sodium 155 mg 7%
 
Zinc 1.09 mg 7%
 
Copper 0.063 mg 3%
 
Manganese 0.024 mg 1%
 
Selenium 25.8 mcg 37%
 
Fluoride 21.2 mcg *
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Mineral Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Calcium 199 mg 20%
 
Iron 0.09 mg 0%
 
Magnesium 19 mg 5%
 
Phosphorus 157 mg 16%
 
Potassium 255 mg 5%
 
Sodium 77 mg 3%
 
Zinc 0.97 mg 6%
 
Copper 0.015 mg 1%
 
Manganese 0.005 mg 0%
 
Selenium 3.6 mcg 5%
 
Fluoride 12 mcg *
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Protein and Amino Acids Comparison

Egg, whole, cooked, omelet vs Yogurt, plain, skim milk, 13 grams protein per 8 ounce

Protein & Aminos

Serving Size: 100g or 3.5oz
AmountRDI%*
 
Protein10.57g21%
 

Essential Aminos

 
Histidine0.26 g37%
 
Isoleucine0.565 g40%
 
Leucine0.913 g33%
 
Lysine0.767 g37%
 
Methionine0.319 g
 
Phenylalanine0.572 g
 
Threonine0.467 g44%
 
Tryptophan0.14 g50%
 
Valine0.722 g40%
 

Non-essential Aminos

 
Arginine0.69 g
 
Alanine0.618 g
 
Aspartate1.117 g
 
Cystine0.229 g
 
Glutamate1.407 g
 
Glycine0.363 g
 
Hydroxyproline
 
Proline0.431 g
 
Serine0.817 g
 
Tyrosine0.42 g
 
Methionine + Cystine† 0.548 g 52
 
Phenylalanine + Tyrosine† 0.992 g 94
 
* Amino acid RDI's are based on the World Health Organization's recommended daily intake for an adult human weighing 70 kg (154.3 pounds). "Protein and amino acid requirements in human nutrition". WHO Press, page 150.

† The World Health Organization provides a single recommended daily intake for the combinations of Methionine and Cysteine and the combination of Phenylalanine and Tyrosine.

Arginine, Cystine and Tyrosine are required by infants and growing children and we have therefore included them in the list of essential amino acids. [Imura K, Okada A (1998). "Amino acid metabolism in pediatric patients"]

~Data not available for tilde (~) items.

Protein & Aminos

Serving Size: 100g or 3.5oz
AmountRDI%*
 
Protein5.73g11%
 

Essential Aminos

 
Histidine0.142 g20%
 
Isoleucine0.313 g22%
 
Leucine0.577 g21%
 
Lysine0.514 g24%
 
Methionine0.169 g
 
Phenylalanine0.313 g
 
Threonine0.235 g22%
 
Tryptophan0.032 g11%
 
Valine0.474 g26%
 

Non-essential Aminos

 
Arginine0.172 g
 
Alanine0.245 g
 
Aspartate0.454 g
 
Cystine0.052 g
 
Glutamate1.122 g
 
Glycine0.138 g
 
Hydroxyproline
 
Proline0.679 g
 
Serine0.355 g
 
Tyrosine0.289 g
 
Methionine + Cystine† 0.221 g 21
 
Phenylalanine + Tyrosine† 0.602 g 57
 
* Amino acid RDI's are based on the World Health Organization's recommended daily intake for an adult human weighing 70 kg (154.3 pounds). "Protein and amino acid requirements in human nutrition". WHO Press, page 150.

† The World Health Organization provides a single recommended daily intake for the combinations of Methionine and Cysteine and the combination of Phenylalanine and Tyrosine.

Arginine, Cystine and Tyrosine are required by infants and growing children and we have therefore included them in the list of essential amino acids. [Imura K, Okada A (1998). "Amino acid metabolism in pediatric patients"]

~Data not available for tilde (~) items.

Carbohydrates Compared

Egg, whole, cooked, omelet vs Yogurt, plain, skim milk, 13 grams protein per 8 ounce

Carbohydrates

Serving Size: 100g or 3.5oz
AmountRDI%
 
Total Carbohydrates0.64g0%
 
Dietary Fiber0g0%
 
Starch~
 
Sugars0.31g
 
Sucrose0g
 
Glucose0.31g
 
Fructose0g
 
Lactose0g
 
Maltose0g
 
Galactose0g
 
~Data not available for tilde (~) items.

Carbohydrates

Serving Size: 100g or 3.5oz
AmountRDI%
 
Total Carbohydrates7.68g3%
 
Dietary Fiber0g0%
 
Starch~
 
Sugars7.68g
 
Sucrose~
 
Glucose~
 
Fructose~
 
Lactose~
 
Maltose~
 
Galactose~
 
~Data not available for tilde (~) items.

Fatty Acids and Fat Comparison

Egg, whole, cooked, omelet vs Yogurt, plain, skim milk, 13 grams protein per 8 ounce

Fatty Acids & Fat

Serving Size: 100g or 3.5oz
AmountRDI%
 
Total Fat11.66g18%
 
Total Omega-3 Fatty Acids0.182g
 
Total Omega-6 Fatty Acids2.477g
 
Total Trans Fatty Acids0.709g
 
Total Trans-monoenoic Fatty Acids~
 
Total Trans-polyenoic Fatty Acids~
 

Total Saturated Fats (Bad Fats)

3.319g17%
 
Arachidic Acid   [Eicosanoic Acid]0.014g
 
Behenic Acid   [Docosanoic Acid]0.009g
 
Butyric Acid   [Butanoic Acid]0.003g
 
Capric Acid   [Decanoic Acid]0.005g
 
Caproic Acid   [Hexanoic Acid]0g
 
Caprylic Acid   [Octanoic Acid]0.003g
 
Lauric Acid   [Dodecanoic Acid]0g
 
Lignoceric Acid   [Tetracosanoic Acid]0.004g
 
Margaric Acid   [Heptadecanoic Acid]0.021g
 
Myristic Acid   [Tetradecanoic Acid]0.03g
 
Palmitic Acid   [Hexadecanoic Acid]2.259g
 
Pentadecanoic Acid   [Pentadecanoic Acid]0.008g
 
Stearic Acid   [Octadecanoic Acid]0.963g
 
Tridecanoic Acid   [Tridecanoic Acid]~
 

Total Monounsaturated Fat (Good Fats)

4.843g
 
16:1 c~
 
16:1 t~
 
18:1 c~
 
18:1 t~
 
18:1-11t (18:1t n-7)~
 
22:1 c~
 
22:1 t~
 
Erucic Acid   [Docosenoic Acid]0g
 
Gadoleic Acid   [Eicosenoic Acid]0.029g
 
Heptadecenoic Acid   [Heptadecenoic Acid]0.012g
 
Myristoleic Acid   [Tetradecenoic Acid]0.006g
 
Nervonic Acid   [Cis-Tetracosenoic Acid]0g
 
Oleic Acid   [Octadecenoic Acid]4.626g
 
Palmitoleic Acid   [Hexadecenoic Acid]0.171g
 
Pentadecenoic Acid   [Pentadecenoic Acid]0g
 

Total Polyunsaturated Fat (Good Fats)

2.712g
 
18:2 CLAs~
 
18:2 i~
 
18:2 n-6 c,c~
 
18:2 t not further defined~
 
18:2 t,t~
 
18:3i~
 
20:3 n-3~
 
20:3 n-6~
 
20:4 n-6~
 
21:5~
 
22:40.011g
 
Alpha-Linolenic Acid~
 
Arachidonic Acid   [Eicosatetraenoic Acid]0.158g
 
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]0.006g
 
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]0.049g
 
Eicosadienoic Acid   [Eicosadienoic Acid]0.015g
 
Eicosatrienoic Acid   [Eicosatrienoic Acid]0.02g
 
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]~
 
Linoleic Acid   [Octadecadienoic Acid]2.319g
 
Linolenic Acid   [Octadecatrienoic Acid]0.133g
 
Parinaric Acid   [Octadecatetraenoic Acid]0g
 
Timnodonic Acid   [Eicosapentaenoic Acid (EPA)]0g
 
The common name for each fatty acid is shown with the systematic name in square parentheses.

~Data not available for tilde (~) items.

Fatty Acids & Fat

Serving Size: 100g or 3.5oz
AmountRDI%
 
Total Fat0.18g0%
 
Total Omega-3 Fatty Acids0.001g
 
Total Omega-6 Fatty Acids0.004g
 
Total Trans Fatty Acids~
 
Total Trans-monoenoic Fatty Acids~
 
Total Trans-polyenoic Fatty Acids~
 

Total Saturated Fats (Bad Fats)

0.116g1%
 
Arachidic Acid   [Eicosanoic Acid]~
 
Behenic Acid   [Docosanoic Acid]~
 
Butyric Acid   [Butanoic Acid]0.005g
 
Capric Acid   [Decanoic Acid]0.005g
 
Caproic Acid   [Hexanoic Acid]0.004g
 
Caprylic Acid   [Octanoic Acid]0.002g
 
Lauric Acid   [Dodecanoic Acid]0.006g
 
Lignoceric Acid   [Tetracosanoic Acid]~
 
Margaric Acid   [Heptadecanoic Acid]~
 
Myristic Acid   [Tetradecanoic Acid]0.019g
 
Palmitic Acid   [Hexadecanoic Acid]0.049g
 
Pentadecanoic Acid   [Pentadecanoic Acid]~
 
Stearic Acid   [Octadecanoic Acid]0.018g
 
Tridecanoic Acid   [Tridecanoic Acid]~
 

Total Monounsaturated Fat (Good Fats)

0.049g
 
16:1 c~
 
16:1 t~
 
18:1 c~
 
18:1 t~
 
18:1-11t (18:1t n-7)~
 
22:1 c~
 
22:1 t~
 
Erucic Acid   [Docosenoic Acid]0g
 
Gadoleic Acid   [Eicosenoic Acid]0g
 
Heptadecenoic Acid   [Heptadecenoic Acid]~
 
Myristoleic Acid   [Tetradecenoic Acid]~
 
Nervonic Acid   [Cis-Tetracosenoic Acid]~
 
Oleic Acid   [Octadecenoic Acid]0.041g
 
Palmitoleic Acid   [Hexadecenoic Acid]0.004g
 
Pentadecenoic Acid   [Pentadecenoic Acid]~
 

Total Polyunsaturated Fat (Good Fats)

0.005g
 
18:2 CLAs~
 
18:2 i~
 
18:2 n-6 c,c~
 
18:2 t not further defined~
 
18:2 t,t~
 
18:3i~
 
20:3 n-3~
 
20:3 n-6~
 
20:4 n-6~
 
21:5~
 
22:4~
 
Alpha-Linolenic Acid~
 
Arachidonic Acid   [Eicosatetraenoic Acid]0g
 
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]0g
 
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]0g
 
Eicosadienoic Acid   [Eicosadienoic Acid]~
 
Eicosatrienoic Acid   [Eicosatrienoic Acid]~
 
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]~
 
Linoleic Acid   [Octadecadienoic Acid]0.004g
 
Linolenic Acid   [Octadecatrienoic Acid]0.001g
 
Parinaric Acid   [Octadecatetraenoic Acid]0g
 
Timnodonic Acid   [Eicosapentaenoic Acid (EPA)]0g
 
The common name for each fatty acid is shown with the systematic name in square parentheses.

~Data not available for tilde (~) items.

Caffeine, Alcohol, Phytosterols and Other Nutrients Compared

Egg, whole, cooked, omelet vs Yogurt, plain, skim milk, 13 grams protein per 8 ounce

Other Nutrients

Serving Size: 100g or 3.5oz
Amount
 
Alcohol0g
 
Water76.13g
 
Ash1.01g
 
Caffeine0mg
 
Theobromine0mg
 
Cholesterol313mg
 
Phytosterols~
 
Campesterol~
 
Stigmasterol~
 
Beta-sitosterol~
 
~Data not available for tilde (~) items.

Other Nutrients

Serving Size: 100g or 3.5oz
Amount
 
Alcohol0g
 
Water85.23g
 
Ash1.18g
 
Caffeine0mg
 
Theobromine0mg
 
Cholesterol2mg
 
Phytosterols~
 
Campesterol~
 
Stigmasterol~
 
Beta-sitosterol~
 
~Data not available for tilde (~) items.
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