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Sea bass vs. Yogurt — In-Depth Nutrition Comparison

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The main differences between sea bass and yogurt

  • Sea bass is richer in vitamin B12, selenium, vitamin B6, phosphorus, vitamin B3, iron, vitamin B5, and magnesium, yet yogurt is richer in vitamin B2.
  • Daily need coverage for vitamin B12 for sea bass is 153% higher.
  • Sea bass contains 21 times more cholesterol than yogurt. Sea bass contains 103mg of cholesterol, while yogurt contains 5mg.
  • Sea bass has a lower glycemic index than yogurt.

Food types used in this article are Fish, bass, striped, cooked, dry heat and Yogurt, Greek, plain, nonfat.

Infographic

Sea bass 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 36% 5.7% 29% 41% 13% 14% 109% 11% 2.5% 255%
Yogurt
2
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 +363.6%
Contains more PotassiumPotassium +132.6%
Contains more IronIron +1442.9%
Contains more CopperCopper +135.3%
Contains more PhosphorusPhosphorus +88.1%
Contains more ManganeseManganese +111.1%
Contains more SeleniumSelenium +382.5%
Contains more CalciumCalcium +478.9%
Contains less SodiumSodium -59.1%
~equal in Zinc ~0.52mg

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 0% 10% 0% 0% 29% 8.5% 48% 52% 80% 551% 0% 7.5% 0%
Yogurt
3
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 AVitamin A +3000%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B3Vitamin B3 +1129.8%
Contains more Vitamin B5Vitamin B5 +161.3%
Contains more Vitamin B6Vitamin B6 +449.2%
Contains more Vitamin B12Vitamin B12 +488%
Contains more FolateFolate +42.9%
Contains more Vitamin B2Vitamin B2 +651.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 3% 73%
Protein: 22.73 g
Fats: 2.99 g
Carbs: 0 g
Water: 73.36 g
Other: 0.92 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 ProteinProtein +123.1%
Contains more FatsFats +666.7%
Contains more OtherOther +27.8%
Contains more CarbsCarbs +∞%
Contains more WaterWater +16%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 34% 40%
Saturated fat: Sat. Fat 0.65 g
Monounsaturated fat: Mono. Fat 0.846 g
Polyunsaturated fat: Poly. Fat 1.005 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 +1496.2%
Contains more Poly. FatPolyunsaturated fat +8275%
Contains less Sat. FatSaturated fat -82%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sea bass Yogurt DV% diff.
Vitamin B12 4.41µg 0.75µg 153%
Selenium 46.8µg 9.7µg 67%
Cholesterol 103mg 5mg 33%
Protein 22.73g 10.19g 25%
Vitamin B6 0.346mg 0.063mg 22%
Vitamin B2 0.037mg 0.278mg 19%
Phosphorus 254mg 135mg 17%
Vitamin B3 2.558mg 0.208mg 15%
Iron 1.08mg 0.07mg 13%
Vitamin B5 0.865mg 0.331mg 11%
Magnesium 51mg 11mg 10%
Calcium 19mg 110mg 9%
Vitamin B1 0.115mg 0.023mg 8%
Polyunsaturated fat 1.005g 0.012g 7%
Potassium 328mg 141mg 6%
Fats 2.99g 0.39g 4%
Choline 15.1mg 3%
Calories 124kcal 59kcal 3%
Vitamin A 31µg 1µg 3%
Copper 0.04mg 0.017mg 3%
Sodium 88mg 36mg 2%
Saturated fat 0.65g 0.117g 2%
Monounsaturated fat 0.846g 0.053g 2%
Folate 10µg 7µg 1%
Carbs 0g 3.6g 1%
Net carbs 0g 3.6g N/A
Sugar 3.24g N/A
Zinc 0.51mg 0.52mg 0%
Vitamin E 0.01mg 0%
Manganese 0.019mg 0.009mg 0%
Trans fat 0.006g N/A
Tryptophan 0.255mg 0%
Threonine 0.997mg 0%
Isoleucine 1.047mg 0%
Leucine 1.848mg 0%
Lysine 2.088mg 0%
Methionine 0.673mg 0%
Phenylalanine 0.887mg 0%
Valine 1.171mg 0%
Histidine 0.669mg 0%
Omega-3 - EPA 0.217g 0g N/A
Omega-3 - DHA 0.75g 0g N/A
Omega-3 - ALA 0.001g N/A
Omega-6 - Linoleic acid 0.01g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sea bass 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
60%
Sea bass
17%
Yogurt
Minerals Daily Need Coverage Score
52%
Sea bass
19%
Yogurt

Comparison summary

Which food is lower in Cholesterol?
Yogurt
Yogurt is lower in Cholesterol (difference - 98mg)
Which food contains less Sodium?
Yogurt
Yogurt contains less Sodium (difference - 52mg)
Which food is lower in Saturated fat?
Yogurt
Yogurt is lower in Saturated fat (difference - 0.533g)
Which food is lower in Sugar?
Sea bass
Sea bass is lower in Sugar (difference - 3.24g)
Which food is lower in glycemic index?
Sea bass
Sea bass is lower in glycemic index (difference - 19)
Which food is cheaper?
Sea bass
Sea bass is cheaper (difference - $2.6)
Which food is richer in minerals?
Sea bass
Sea bass is relatively richer in minerals
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. Sea bass - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174228/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.