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  6. Yogurt vs. Almond

Yogurt vs. Almond — In-Depth Nutrition Comparison

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What are the differences between Yogurt and Almond?

  • Yogurt is higher in Vitamin B12, yet Almond is higher in Vitamin E , Copper, Manganese, Vitamin B2, Magnesium, Fiber, Phosphorus, Iron, and Zinc.
  • Almond's daily need coverage for Vitamin E is 171% more.

We used Yogurt, Greek, plain, nonfat and Nuts, almonds types in this article.

Infographic

Yogurt vs Almond infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Yogurt
Yogurt
1
:
9
Almond
Almond
Contains more Selenium +136.6%
Contains more Calcium +144.5%
Contains more Iron +5200%
Contains more Magnesium +2354.5%
Contains more Phosphorus +256.3%
Contains more Potassium +419.9%
Contains less Sodium -97.2%
Contains more Zinc +500%
Contains more Copper +5964.7%
Contains more Manganese +24111.1%
Yogurt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 3% 8% 58% 13% 5% 15% 6% 2% 53%
Almond
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Contains more Selenium +136.6%
Contains more Calcium +144.5%
Contains more Iron +5200%
Contains more Magnesium +2354.5%
Contains more Phosphorus +256.3%
Contains more Potassium +419.9%
Contains less Sodium -97.2%
Contains more Zinc +500%
Contains more Copper +5964.7%
Contains more Manganese +24111.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Yogurt
Yogurt
2
:
7
Almond
Almond
Contains more Vitamin A +100%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +256200%
Contains more Vitamin B1 +791.3%
Contains more Vitamin B2 +309.4%
Contains more Vitamin B3 +1639.4%
Contains more Vitamin B5 +42.3%
Contains more Vitamin B6 +117.5%
Contains more Folate +528.6%
Yogurt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 6% 65% 4% 20% 15% 6% 94% 0%
Almond
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 0%
Contains more Vitamin A +100%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +256200%
Contains more Vitamin B1 +791.3%
Contains more Vitamin B2 +309.4%
Contains more Vitamin B3 +1639.4%
Contains more Vitamin B5 +42.3%
Contains more Vitamin B6 +117.5%
Contains more Folate +528.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yogurt
Yogurt
1
:
4
Almond
Almond
Contains more Water +1829.7%
Contains more Protein +107.6%
Contains more Fats +12702.6%
Contains more Carbs +498.6%
Contains more Other +311.1%
Yogurt
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Almond
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Contains more Water +1829.7%
Contains more Protein +107.6%
Contains more Fats +12702.6%
Contains more Carbs +498.6%
Contains more Other +311.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yogurt
Yogurt
1
:
2
Almond
Almond
Contains less Saturated Fat -96.9%
Contains more Monounsaturated Fat +59430.2%
Contains more Polyunsaturated fat +102641.7%
Yogurt
64% 29% 7%
Saturated Fat: 0.117 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.012 g
Almond
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
Contains less Saturated Fat -96.9%
Contains more Monounsaturated Fat +59430.2%
Contains more Polyunsaturated fat +102641.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Yogurt
Yogurt
2
:
5
Almond
Almond
Contains more Lactose +∞%
Contains more Galactose +900%
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Yogurt
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.54 g
Maltose: 0 g
Galactose: 0.7 g
Almond
14% 78% 3% 2%
Starch: 0.72 g
Sucrose: 3.95 g
Glucose: 0.17 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0.04 g
Galactose: 0.07 g
Contains more Lactose +∞%
Contains more Galactose +900%
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yogurt Almond
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Yogurt Almond Opinion
Net carbs 3.6g 9.05g Almond
Protein 10.19g 21.15g Almond
Fats 0.39g 49.93g Almond
Carbs 3.6g 21.55g Almond
Calories 59kcal 579kcal Almond
Starch 0.72g Almond
Fructose 0g 0.11g Almond
Sugar 3.24g 4.35g Yogurt
Fiber 0g 12.5g Almond
Calcium 110mg 269mg Almond
Iron 0.07mg 3.71mg Almond
Magnesium 11mg 270mg Almond
Phosphorus 135mg 481mg Almond
Potassium 141mg 733mg Almond
Sodium 36mg 1mg Almond
Zinc 0.52mg 3.12mg Almond
Copper 0.017mg 1.031mg Almond
Manganese 0.009mg 2.179mg Almond
Selenium 9.7µg 4.1µg Yogurt
Vitamin A 4IU 2IU Yogurt
Vitamin A RAE 1µg 0µg Yogurt
Vitamin E 0.01mg 25.63mg Almond
Vitamin B1 0.023mg 0.205mg Almond
Vitamin B2 0.278mg 1.138mg Almond
Vitamin B3 0.208mg 3.618mg Almond
Vitamin B5 0.331mg 0.471mg Almond
Vitamin B6 0.063mg 0.137mg Almond
Folate 7µg 44µg Almond
Vitamin B12 0.75µg 0µg Yogurt
Tryptophan 0.211mg Almond
Threonine 0.601mg Almond
Isoleucine 0.751mg Almond
Leucine 1.473mg Almond
Lysine 0.568mg Almond
Methionine 0.157mg Almond
Phenylalanine 1.132mg Almond
Valine 0.855mg Almond
Histidine 0.539mg Almond
Cholesterol 5mg 0mg Almond
Trans Fat 0.006g 0.015g Yogurt
Saturated Fat 0.117g 3.802g Yogurt
Monounsaturated Fat 0.053g 31.551g Almond
Polyunsaturated fat 0.012g 12.329g Almond
Omega-6 - Eicosadienoic acid 0g 0.002g Almond
Omega-6 - Linoleic acid 0.01g 12.32g Almond
Omega-3 - ALA 0.001g 0.003g Almond

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yogurt Almond
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
17%
Yogurt
82%
Almond
Minerals Daily Need Coverage Score
19%
Yogurt
142%
Almond

Comparison summary

Which food is lower in Sugar?
Yogurt
Yogurt is lower in Sugar (difference - 1.11g)
Which food is lower in Saturated Fat?
Yogurt
Yogurt is lower in Saturated Fat (difference - 3.685g)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 35mg)
Which food is lower in Cholesterol?
Almond
Almond is lower in Cholesterol (difference - 5mg)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 19)
Which food is cheaper?
Almond
Almond is cheaper (difference - $0.2)
Which food is richer in minerals?
Almond
Almond is relatively richer in minerals
Which food is richer in vitamins?
Almond
Almond is relatively richer in vitamins

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/nutrients
  2. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.