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  6. Fish sauce vs. Yogurt

Fish sauce vs. Yogurt — In-Depth Nutrition Comparison

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A recap on differences between fish sauce and yogurt

  • Fish sauce is higher in magnesium, vitamin B6, vitamin B3, folate, manganese, and iron, yet yogurt is higher in phosphorus, vitamin B2, and vitamin B12.
  • Fish sauce covers your daily sodium needs 340% more than yogurt.
  • Fish sauce contains 26 times more manganese than yogurt. While fish sauce contains 0.233mg of manganese, yogurt contains only 0.009mg.
  • The amount of sodium in yogurt is lower.
  • The glycemic index of fish sauce is lower.

Food varieties used in this article are Sauce, fish, ready-to-serve and Yogurt, Greek, plain, nonfat.

Infographic

Fish sauce 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 125% 13% 25% 29% 17% 5.5% 3% 1024% 30% 50%
Yogurt
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 +1490.9%
Contains more PotassiumPotassium +104.3%
Contains more IronIron +1014.3%
Contains more CopperCopper +194.1%
Contains more ManganeseManganese +2488.9%
Contains more CalciumCalcium +155.8%
Contains more ZincZinc +160%
Contains more PhosphorusPhosphorus +1828.6%
Contains less SodiumSodium -99.5%
~equal in Selenium ~9.7µg

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 1.7% 1.3% 0% 0% 3% 13% 43% 7.1% 91% 60% 0% 38% 7.2%
Yogurt
Yogurt
6
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 +300%
Contains more Vitamin B3Vitamin B3 +1012%
Contains more Vitamin B6Vitamin B6 +528.6%
Contains more FolateFolate +628.6%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +91.7%
Contains more Vitamin B2Vitamin B2 +387.7%
Contains more Vitamin B5Vitamin B5 +180.5%
Contains more Vitamin B12Vitamin B12 +56.3%
Contains more CholineCholine +14.4%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Fish sauce Yogurt DV% diff.
Sodium 7851mg 36mg 340%
Magnesium 175mg 11mg 39%
Vitamin B6 0.396mg 0.063mg 26%
Phosphorus 7mg 135mg 18%
Vitamin B2 0.057mg 0.278mg 17%
Vitamin B3 2.313mg 0.208mg 13%
Folate 51µg 7µg 11%
Vitamin B12 0.48µg 0.75µg 11%
Manganese 0.233mg 0.009mg 10%
Protein 5.06g 10.19g 10%
Iron 0.78mg 0.07mg 9%
Calcium 43mg 110mg 7%
Vitamin B5 0.118mg 0.331mg 4%
Copper 0.05mg 0.017mg 4%
Potassium 288mg 141mg 4%
Zinc 0.2mg 0.52mg 3%
Cholesterol 0mg 5mg 2%
Vitamin B1 0.012mg 0.023mg 1%
Saturated fat 0.003g 0.117g 1%
Calories 35kcal 59kcal 1%
Vitamin C 0.5mg 0mg 1%
Selenium 9.1µg 9.7µg 1%
Fats 0.01g 0.39g 1%
Carbs 3.64g 3.6g 0%
Net carbs 3.64g 3.6g N/A
Sugar 3.64g 3.24g N/A
Vitamin E 0mg 0.01mg 0%
Vitamin A 4µg 1µg 0%
Trans fat 0.006g N/A
Choline 13.2mg 15.1mg 0%
Monounsaturated fat 0.002g 0.053g 0%
Polyunsaturated fat 0.003g 0.012g 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.002g 0g N/A
Omega-3 - ALA 0.001g N/A
Omega-6 - Linoleic acid 0.01g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 4% 71% 20%
Protein: 5.06 g
Fats: 0.01 g
Carbs: 3.64 g
Water: 71.07 g
Other: 20.22 g
Yogurt
Yogurt
3
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 OtherOther +2708.3%
Contains more ProteinProtein +101.4%
Contains more FatsFats +3800%
Contains more WaterWater +19.7%
~equal in Carbs ~3.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 25% 38%
Saturated fat: Sat. Fat 0.003 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.003 g
Yogurt
Yogurt
2
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 less Sat. FatSaturated fat -97.4%
Contains more Mono. FatMonounsaturated fat +2550%
Contains more Poly. FatPolyunsaturated fat +300%

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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. Fish sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174531/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.