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Chinese cuisine vs. Yogurt — In-Depth Nutrition Comparison

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How are chinese cuisine and yogurt different?

  • Chinese cuisine is higher in vitamin K, vitamin A, iron, vitamin C, folate, and zinc; however, yogurt is richer in vitamin B2, vitamin B12, and calcium.
  • Daily need coverage for vitamin K for chinese cuisine is 43% higher.
  • Yogurt has less sodium.
  • Yogurt has a lower glycemic index (19) than chinese cuisine (60).

Restaurant, Chinese, beef and vegetables and Yogurt, Greek, plain, nonfat are the varieties used in this article.

Infographic

Chinese cuisine 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 11% 6.6% 18% 42% 16% 41% 33% 53% 19% 37%
Yogurt
4
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 +36.4%
Contains more PotassiumPotassium +44.7%
Contains more IronIron +1485.7%
Contains more CopperCopper +188.2%
Contains more ZincZinc +188.5%
Contains more ManganeseManganese +1533.3%
Contains more CalciumCalcium +400%
Contains more PhosphorusPhosphorus +77.6%
Contains less SodiumSodium -91.2%
Contains more SeleniumSelenium +44.8%

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 39% 21% 16% 1.5% 8.3% 13% 25% 27% 37% 60% 128% 34% 19%
Yogurt
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0.33% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +6200%
Contains more Vitamin EVitamin E +8100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +43.5%
Contains more Vitamin B3Vitamin B3 +534.6%
Contains more Vitamin B5Vitamin B5 +33.8%
Contains more Vitamin B6Vitamin B6 +155.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +542.9%
Contains more CholineCholine +128.5%
Contains more Vitamin B2Vitamin B2 +405.5%
Contains more Vitamin B12Vitamin B12 +56.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 5% 7% 79%
Protein: 7.08 g
Fats: 5.3 g
Carbs: 7.29 g
Water: 78.82 g
Other: 1.51 g
Yogurt
2
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 FatsFats +1259%
Contains more CarbsCarbs +102.5%
Contains more OtherOther +109.7%
Contains more ProteinProtein +43.9%
~equal in Water ~85.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 28% 49%
Saturated fat: Sat. Fat 0.978 g
Monounsaturated fat: Mono. Fat 1.217 g
Polyunsaturated fat: Poly. Fat 2.13 g
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 +2196.2%
Contains more Poly. FatPolyunsaturated fat +17650%
Contains less Sat. FatSaturated fat -88%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
43% 28% 16% 13%
Starch: 1.82 g
Sucrose: 1.17 g
Glucose: 0.69 g
Fructose: 0.55 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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 LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
~equal in Maltose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chinese cuisine Yogurt DV% diff.
Vitamin K 51.3µg 0µg 43%
Vitamin B2 0.055mg 0.278mg 17%
Sodium 409mg 36mg 16%
Polyunsaturated fat 2.13g 0.012g 14%
Iron 1.11mg 0.07mg 13%
Vitamin C 11.6mg 0mg 13%
Vitamin B12 0.48µg 0.75µg 11%
Folate 45µg 7µg 10%
Calcium 22mg 110mg 9%
Zinc 1.5mg 0.52mg 9%
Vitamin B6 0.161mg 0.063mg 8%
Phosphorus 76mg 135mg 8%
Fats 5.3g 0.39g 8%
Vitamin B3 1.32mg 0.208mg 7%
Vitamin A 63µg 1µg 7%
Manganese 0.147mg 0.009mg 6%
Protein 7.08g 10.19g 6%
Fiber 1.5g 0g 6%
Vitamin E 0.82mg 0.01mg 5%
Selenium 6.7µg 9.7µg 5%
Copper 0.049mg 0.017mg 4%
Choline 34.5mg 15.1mg 4%
Saturated fat 0.978g 0.117g 4%
Cholesterol 14mg 5mg 3%
Monounsaturated fat 1.217g 0.053g 3%
Calories 105kcal 59kcal 2%
Vitamin B5 0.443mg 0.331mg 2%
Potassium 204mg 141mg 2%
Vitamin B1 0.033mg 0.023mg 1%
Fructose 0.55g 0g 1%
Starch 1.82g 1%
Magnesium 15mg 11mg 1%
Carbs 7.29g 3.6g 1%
Vitamin D 0.1µg 0µg 1%
Net carbs 5.79g 3.6g N/A
Vitamin D 3IU 0IU 0%
Sugar 2.41g 3.24g N/A
Trans fat 0.058g 0.006g N/A
Tryptophan 0.083mg 0%
Threonine 0.313mg 0%
Isoleucine 0.314mg 0%
Leucine 0.525mg 0%
Lysine 0.552mg 0%
Methionine 0.158mg 0%
Phenylalanine 0.317mg 0%
Valine 0.327mg 0%
Histidine 0.207mg 0%
Omega-3 - EPA 0.004g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.264g 0.001g N/A
Omega-3 - DPA 0.005g 0g N/A
Omega-6 - Gamma-linoleic acid 0.001g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.004g 0g N/A
Omega-6 - Eicosadienoic acid 0.002g 0g N/A
Omega-6 - Linoleic acid 1.803g 0.01g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese cuisine Yogurt
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
33%
Chinese cuisine
17%
Yogurt
Minerals Daily Need Coverage Score
28%
Chinese cuisine
19%
Yogurt

Comparison summary

Which food is lower in Cholesterol?
Yogurt
Yogurt is lower in Cholesterol (difference - 9mg)
Which food contains less Sodium?
Yogurt
Yogurt contains less Sodium (difference - 373mg)
Which food is lower in Saturated fat?
Yogurt
Yogurt is lower in Saturated fat (difference - 0.861g)
Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 41)
Which food is lower in Sugar?
Chinese cuisine
Chinese cuisine is lower in Sugar (difference - 0.83g)
Which food is cheaper?
Chinese cuisine
Chinese cuisine is cheaper (difference - $2.6)
Which food is richer in minerals?
Chinese cuisine
Chinese cuisine is relatively richer in minerals
Which food is richer in vitamins?
Chinese cuisine
Chinese cuisine 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. Chinese cuisine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168072/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.