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Almond vs. Yogurt — In-Depth Nutrition Comparison

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What are the differences between Almond and Yogurt?

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

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

Infographic

Almond 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.
Almond
9
:
1
Yogurt
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%
Contains more Selenium +136.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 3% 8% 58% 13% 5% 15% 6% 2% 53%
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%
Contains more Selenium +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.
Almond
8
:
2
Yogurt
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%
Contains more Choline +245%
Contains more Vitamin A +100%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 29% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 1% 0% 0% 6% 65% 4% 20% 15% 6% 94% 9% 0%
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%
Contains more Choline +245%
Contains more Vitamin A +100%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Almond
4
:
1
Yogurt
Contains more Protein +107.6%
Contains more Fats +12702.6%
Contains more Carbs +498.6%
Contains more Other +311.1%
Contains more Water +1829.7%
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
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 Protein +107.6%
Contains more Fats +12702.6%
Contains more Carbs +498.6%
Contains more Other +311.1%
Contains more Water +1829.7%

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Almond
5
:
2
Yogurt
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Lactose +∞%
Contains more Galactose +900%
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
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 Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Lactose +∞%
Contains more Galactose +900%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Almond Yogurt
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 Almond Yogurt Opinion
Net carbs 9.05g 3.6g Almond
Protein 21.15g 10.19g Almond
Fats 49.93g 0.39g Almond
Carbs 21.55g 3.6g Almond
Calories 579kcal 59kcal Almond
Starch 0.72g Almond
Fructose 0.11g 0g Almond
Sugar 4.35g 3.24g Yogurt
Fiber 12.5g 0g Almond
Calcium 269mg 110mg Almond
Iron 3.71mg 0.07mg Almond
Magnesium 270mg 11mg Almond
Phosphorus 481mg 135mg Almond
Potassium 733mg 141mg Almond
Sodium 1mg 36mg Almond
Zinc 3.12mg 0.52mg Almond
Copper 1.031mg 0.017mg Almond
Manganese 2.179mg 0.009mg Almond
Selenium 4.1µg 9.7µg Yogurt
Vitamin A 2IU 4IU Yogurt
Vitamin A RAE 0µg 1µg Yogurt
Vitamin E 25.63mg 0.01mg Almond
Vitamin B1 0.205mg 0.023mg Almond
Vitamin B2 1.138mg 0.278mg Almond
Vitamin B3 3.618mg 0.208mg Almond
Vitamin B5 0.471mg 0.331mg Almond
Vitamin B6 0.137mg 0.063mg Almond
Folate 44µg 7µg Almond
Vitamin B12 0µg 0.75µg Yogurt
Choline 52.1mg 15.1mg Almond
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 0mg 5mg Almond
Trans Fat 0.015g 0.006g Yogurt
Saturated Fat 3.802g 0.117g Yogurt
Monounsaturated Fat 31.551g 0.053g Almond
Polyunsaturated fat 12.329g 0.012g Almond
Omega-6 - Eicosadienoic acid 0.002g 0g Almond
Omega-6 - Linoleic acid 12.32g 0.01g Almond
Omega-3 - ALA 0.003g 0.001g Almond

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond Yogurt
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
78%
Almond
17%
Yogurt
Minerals Daily Need Coverage Score
142%
Almond
19%
Yogurt

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. Almond - 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.