Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Nuts
  4. Almonds
  5. Compare
  6. Almonds vs. Yogurt

Almonds vs. Yogurt — In-Depth Nutrition Comparison

Compare

What are the differences between almonds and yogurt?

  • Almonds are higher in vitamin E, copper, manganese, vitamin B2, magnesium, fiber, phosphorus, iron, and zinc, yet yogurt is higher in vitamin B12.
  • Almonds' daily need coverage for vitamin E is 171% more.
  • The glycemic index of almonds is lower.

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

Infographic

Almonds vs Yogurt 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Yogurt
Yogurt
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
Contains more MagnesiumMagnesium +2354.5%
Contains more CalciumCalcium +144.5%
Contains more PotassiumPotassium +419.9%
Contains more IronIron +5200%
Contains more CopperCopper +5964.7%
Contains more ZincZinc +500%
Contains more PhosphorusPhosphorus +256.3%
Contains less SodiumSodium -97.2%
Contains more ManganeseManganese +24111.1%
Contains more SeleniumSelenium +136.6%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 513% 51% 263% 68% 28% 32% 0% 0% 33%
Yogurt
Yogurt
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0.33% 0.2% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3%
Contains more Vitamin EVitamin E +256200%
Contains more Vitamin B1Vitamin B1 +791.3%
Contains more Vitamin B2Vitamin B2 +309.4%
Contains more Vitamin B3Vitamin B3 +1639.4%
Contains more Vitamin B5Vitamin B5 +42.3%
Contains more Vitamin B6Vitamin B6 +117.5%
Contains more FolateFolate +528.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Almonds Yogurt DV% diff.
Vitamin E 25.63mg 0.01mg 171%
Copper 1.031mg 0.017mg 113%
Manganese 2.179mg 0.009mg 94%
Polyunsaturated fat 12.329g 0.012g 82%
Monounsaturated fat 31.551g 0.053g 79%
Fats 49.93g 0.39g 76%
Vitamin B2 1.138mg 0.278mg 66%
Magnesium 270mg 11mg 62%
Fiber 12.5g 0g 50%
Phosphorus 481mg 135mg 49%
Iron 3.71mg 0.07mg 46%
Vitamin B12 0µg 0.75µg 31%
Calories 579kcal 59kcal 26%
Zinc 3.12mg 0.52mg 24%
Protein 21.15g 10.19g 22%
Vitamin B3 3.618mg 0.208mg 21%
Potassium 733mg 141mg 17%
Saturated fat 3.802g 0.117g 17%
Calcium 269mg 110mg 16%
Vitamin B1 0.205mg 0.023mg 15%
Selenium 4.1µg 9.7µg 10%
Folate 44µg 7µg 9%
Choline 52.1mg 15.1mg 7%
Carbs 21.55g 3.6g 6%
Vitamin B6 0.137mg 0.063mg 6%
Vitamin B5 0.471mg 0.331mg 3%
Cholesterol 0mg 5mg 2%
Sodium 1mg 36mg 2%
Protein per 100 calories 3.7g 17g N/A
Calories per 10 g protein 274kcal 58kcal N/A
Weight per 100 calories 17g 169g N/A
Unsaturated / Saturated Fat ratio 12 0.56 N/A
Net carbs 9.05g 3.6g N/A
Sugar 4.35g 3.24g N/A
Starch 0.72g 0%
Vitamin A 0µg 1µg 0%
Trans fat 0.015g 0.006g N/A
Tryptophan 0.211mg 0%
Threonine 0.601mg 0%
Isoleucine 0.751mg 0%
Leucine 1.473mg 0%
Lysine 0.568mg 0%
Methionine 0.157mg 0%
Phenylalanine 1.132mg 0%
Valine 0.855mg 0%
Histidine 0.539mg 0%
Fructose 0.11g 0g 0%
Omega-3 - ALA 0.003g 0.001g N/A
Omega-6 - Eicosadienoic acid 0.002g 0g N/A
Omega-6 - Linoleic acid 12.32g 0.01g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Yogurt
Yogurt
1
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more ProteinProtein +107.6%
Contains more FatsFats +12702.6%
Contains more CarbsCarbs +498.6%
Contains more OtherOther +311.1%
Contains more WaterWater +1829.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
Yogurt
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
Contains more Mono. FatMonounsaturated fat +59430.2%
Contains more Poly. FatPolyunsaturated fat +102641.7%
Contains less Sat. FatSaturated fat -96.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
Yogurt
Yogurt
2
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
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +900%

People also compare

Almonds
Almonds vs Brazil nut
Brazil nut
Almonds
Almonds vs Pistachio
Pistachio
Almonds
Almonds vs Hazelnut
Hazelnut
Yogurt
Yogurt vs Soft serve
Soft serve
Yogurt
Yogurt vs Ice cream sandwich
Ice cream sandwich
Yogurt
Yogurt vs Whipped cream
Whipped cream

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