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Yogurt vs. Spread — In-Depth Nutrition Comparison

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Differences between Yogurt and Spread

  • Yogurt has more Phosphorus, while Spread has more Vitamin E , Vitamin K, Polyunsaturated fat, and Monounsaturated Fat.
  • Spread's daily need coverage for Sodium is 31% higher.
  • The amount of Sugar in Spread is lower.

The food types used in this comparison are Yogurt, Greek, plain, nonfat and Margarine-like spread, SMART BEAT Super Light without saturated fat.

Infographic

Yogurt vs Spread 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
10
:
0
Spread
Contains more Phosphorus +∞%
Contains more Potassium +1075%
Contains less Sodium -95.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 3% 8% 58% 13% 5% 15% 6% 2% 53%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 2% 99% 0% 0% 0% 0%
Contains more Phosphorus +∞%
Contains more Potassium +1075%
Contains less Sodium -95.2%

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
9
:
3
Spread
Contains more Vitamin A +112125%
Contains more Vitamin E +16900%
Contains more Vitamin K +∞%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 270% 34% 0% 0% 0% 0% 0% 0% 0% 0% 0% 31%
Contains more Vitamin A +112125%
Contains more Vitamin E +16900%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yogurt
3
:
2
Spread
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Fats +4284.6%
Contains more Other +187.5%
Equal in Water - 80.83
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
17% 81% 2%
Protein: 0 g
Fats: 17.1 g
Carbs: 0 g
Water: 80.83 g
Other: 2.07 g
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Fats +4284.6%
Contains more Other +187.5%
Equal in Water - 80.83

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yogurt
1
:
2
Spread
Contains less Saturated Fat -94.7%
Contains more Monounsaturated Fat +14239.6%
Contains more Polyunsaturated fat +33066.7%
64% 29% 7%
Saturated Fat: 0.117 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.012 g
16% 55% 29%
Saturated Fat: 2.22 g
Monounsaturated Fat: 7.6 g
Polyunsaturated fat: 3.98 g
Contains less Saturated Fat -94.7%
Contains more Monounsaturated Fat +14239.6%
Contains more Polyunsaturated fat +33066.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yogurt Spread Opinion
Net carbs 3.6g 0g Yogurt
Protein 10.19g 0g Yogurt
Fats 0.39g 17.1g Spread
Carbs 3.6g 0g Yogurt
Calories 59kcal 158kcal Spread
Sugar 3.24g 0g Spread
Calcium 110mg Yogurt
Iron 0.07mg Yogurt
Magnesium 11mg Yogurt
Phosphorus 135mg 0mg Yogurt
Potassium 141mg 12mg Yogurt
Sodium 36mg 755mg Yogurt
Zinc 0.52mg Yogurt
Copper 0.017mg Yogurt
Manganese 0.009mg Yogurt
Selenium 9.7µg Yogurt
Vitamin A 4IU 4489IU Spread
Vitamin A RAE 1µg Yogurt
Vitamin E 0.01mg 1.7mg Spread
Vitamin B1 0.023mg Yogurt
Vitamin B2 0.278mg Yogurt
Vitamin B3 0.208mg Yogurt
Vitamin B5 0.331mg Yogurt
Vitamin B6 0.063mg Yogurt
Folate 7µg Yogurt
Vitamin B12 0.75µg Yogurt
Vitamin K 0µg 12.3µg Spread
Cholesterol 5mg 0mg Spread
Trans Fat 0.006g 2.45g Yogurt
Saturated Fat 0.117g 2.22g Yogurt
Monounsaturated Fat 0.053g 7.6g Spread
Polyunsaturated fat 0.012g 3.98g Spread
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 Spread
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
28%
Spread
Minerals Daily Need Coverage Score
19%
Yogurt
10%
Spread

Comparison summary

Which food contains less Sodium?
Yogurt
Yogurt contains less Sodium (difference - 719mg)
Which food is lower in Saturated Fat?
Yogurt
Yogurt is lower in Saturated Fat (difference - 2.103g)
Which food is richer in minerals?
Yogurt
Yogurt is relatively richer in minerals
Which food is richer in vitamins?
Yogurt
Yogurt is relatively richer in vitamins
Which food is lower in Sugar?
Spread
Spread is lower in Sugar (difference - 3.24g)
Which food is lower in Cholesterol?
Spread
Spread is lower in Cholesterol (difference - 5mg)
Which food is lower in glycemic index?
Spread
Spread is lower in glycemic index (difference - 19)
Which food is cheaper?
Spread
Spread is cheaper (difference - $2.6)

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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173608/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.