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  6. Yogurt vs. Nectarine

Yogurt vs. Nectarine — In-Depth Nutrition Comparison

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What are the differences between Yogurt and Nectarine?

  • Yogurt is higher in Vitamin B12, Vitamin B2, Selenium, Phosphorus, and Calcium, yet Nectarine is higher in Copper, Fiber, Vitamin C, Vitamin B3, and Vitamin E .
  • Yogurt's daily need coverage for Vitamin B12 is 31% more.

We used Yogurt, Greek, plain, nonfat and Nectarines, raw types in this article.

Infographic

Yogurt vs Nectarine 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
5
:
5
Nectarine
Nectarine
Contains more Calcium +1733.3%
Contains more Magnesium +22.2%
Contains more Phosphorus +419.2%
Contains more Zinc +205.9%
Contains more Selenium +∞%
Contains more Iron +300%
Contains more Potassium +42.6%
Contains less Sodium -100%
Contains more Copper +405.9%
Contains more Manganese +500%
Yogurt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 3% 8% 58% 13% 5% 15% 6% 2% 53%
Nectarine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 11% 7% 12% 18% 0% 5% 29% 8% 0%
Contains more Calcium +1733.3%
Contains more Magnesium +22.2%
Contains more Phosphorus +419.2%
Contains more Zinc +205.9%
Contains more Selenium +∞%
Contains more Iron +300%
Contains more Potassium +42.6%
Contains less Sodium -100%
Contains more Copper +405.9%
Contains more Manganese +500%

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
5
:
6
Nectarine
Nectarine
Contains more Vitamin B2 +929.6%
Contains more Vitamin B5 +78.9%
Contains more Vitamin B6 +152%
Contains more Folate +40%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +8200%
Contains more Vitamin E +7600%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +47.8%
Contains more Vitamin B3 +440.9%
Contains more Vitamin K +∞%
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%
Nectarine
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 20% 16% 0% 19% 9% 7% 22% 12% 6% 4% 0% 6%
Contains more Vitamin B2 +929.6%
Contains more Vitamin B5 +78.9%
Contains more Vitamin B6 +152%
Contains more Folate +40%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +8200%
Contains more Vitamin E +7600%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +47.8%
Contains more Vitamin B3 +440.9%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yogurt
Yogurt
3
:
2
Nectarine
Nectarine
Contains more Protein +861.3%
Contains more Fats +21.9%
Contains more Other +50%
Contains more Carbs +193.1%
Equal in Water - 87.59
Yogurt
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Nectarine
11% 88%
Protein: 1.06 g
Fats: 0.32 g
Carbs: 10.55 g
Water: 87.59 g
Other: 0.48 g
Contains more Protein +861.3%
Contains more Fats +21.9%
Contains more Other +50%
Contains more Carbs +193.1%
Equal in Water - 87.59

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yogurt
Yogurt
0
:
3
Nectarine
Nectarine
Contains less Saturated Fat -78.6%
Contains more Monounsaturated Fat +66%
Contains more Polyunsaturated fat +841.7%
Yogurt
64% 29% 7%
Saturated Fat: 0.117 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.012 g
Nectarine
11% 39% 50%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.113 g
Contains less Saturated Fat -78.6%
Contains more Monounsaturated Fat +66%
Contains more Polyunsaturated fat +841.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Yogurt
Yogurt
2
:
4
Nectarine
Nectarine
Contains more Lactose +∞%
Contains more Galactose +∞%
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
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
Nectarine
62% 20% 17%
Starch: 0.07 g
Sucrose: 4.87 g
Glucose: 1.57 g
Fructose: 1.37 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Lactose +∞%
Contains more Galactose +∞%
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yogurt Nectarine Opinion
Net carbs 3.6g 8.85g Nectarine
Protein 10.19g 1.06g Yogurt
Fats 0.39g 0.32g Yogurt
Carbs 3.6g 10.55g Nectarine
Calories 59kcal 44kcal Yogurt
Starch 0.07g Nectarine
Fructose 0g 1.37g Nectarine
Sugar 3.24g 7.89g Yogurt
Fiber 0g 1.7g Nectarine
Calcium 110mg 6mg Yogurt
Iron 0.07mg 0.28mg Nectarine
Magnesium 11mg 9mg Yogurt
Phosphorus 135mg 26mg Yogurt
Potassium 141mg 201mg Nectarine
Sodium 36mg 0mg Nectarine
Zinc 0.52mg 0.17mg Yogurt
Copper 0.017mg 0.086mg Nectarine
Manganese 0.009mg 0.054mg Nectarine
Selenium 9.7µg 0µg Yogurt
Vitamin A 4IU 332IU Nectarine
Vitamin A RAE 1µg 17µg Nectarine
Vitamin E 0.01mg 0.77mg Nectarine
Vitamin C 0mg 5.4mg Nectarine
Vitamin B1 0.023mg 0.034mg Nectarine
Vitamin B2 0.278mg 0.027mg Yogurt
Vitamin B3 0.208mg 1.125mg Nectarine
Vitamin B5 0.331mg 0.185mg Yogurt
Vitamin B6 0.063mg 0.025mg Yogurt
Folate 7µg 5µg Yogurt
Vitamin B12 0.75µg 0µg Yogurt
Vitamin K 0µg 2.2µg Nectarine
Tryptophan 0.005mg Nectarine
Threonine 0.009mg Nectarine
Isoleucine 0.009mg Nectarine
Leucine 0.014mg Nectarine
Lysine 0.016mg Nectarine
Methionine 0.006mg Nectarine
Phenylalanine 0.021mg Nectarine
Valine 0.013mg Nectarine
Histidine 0.008mg Nectarine
Cholesterol 5mg 0mg Nectarine
Trans Fat 0.006g 0g Nectarine
Saturated Fat 0.117g 0.025g Nectarine
Monounsaturated Fat 0.053g 0.088g Nectarine
Polyunsaturated fat 0.012g 0.113g Nectarine
Omega-6 - Linoleic acid 0.01g Yogurt
Omega-3 - ALA 0.001g Yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yogurt Nectarine
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
10%
Nectarine
Minerals Daily Need Coverage Score
19%
Yogurt
9%
Nectarine

Comparison summary

Which food is lower in Sugar?
Yogurt
Yogurt is lower in Sugar (difference - 4.65g)
Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 24)
Which food contains less Sodium?
Nectarine
Nectarine contains less Sodium (difference - 36mg)
Which food is lower in Cholesterol?
Nectarine
Nectarine is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Nectarine
Nectarine is lower in Saturated Fat (difference - 0.092g)
Which food is cheaper?
Nectarine
Nectarine is cheaper (difference - $2.1)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Nectarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169914/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.