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  6. Greek Tzatziki vs. Yogurt parfait

Greek Tzatziki vs. Yogurt parfait — In-Depth Nutrition Comparison

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What are the main differences between Greek Tzatziki and Yogurt parfait?

  • Greek Tzatziki is richer in Fiber, Vitamin B3, Vitamin B1, and Iron, yet Yogurt parfait is richer in Vitamin B12, Vitamin C, Vitamin B6, and Folate.
  • Yogurt parfait's daily need coverage for Vitamin B12 is 24% higher.
  • Greek Tzatziki has 7 times more Sodium than Yogurt parfait. Greek Tzatziki has 322mg of Sodium, while Yogurt parfait has 49mg.

We used KASHI Pizza, Greek Tzatziki, single serve, frozen, unprepared and Yogurt parfait, lowfat, with fruit and granola types in this comparison.

Infographic

Greek Tzatziki vs Yogurt parfait infographic
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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 0% 35% 16% 49% 0% 14% 36% 42% 0% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 32% 17% 18% 18% 24% 40% 6.4% 0% 21%
Contains more IronIron +165.3%
Contains more ZincZinc +78%
Contains less SodiumSodium -84.8%
~equal in Calcium ~105mg
~equal in Potassium ~189mg
~equal in Phosphorus ~93mg
~equal in Manganese ~mg

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% 0% 0% 0% 50% 46% 51% 0% 14% 38% 0% 21% 0%
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 48% 6.9% 5% 3% 18% 40% 13% 0% 54% 110% 4.3% 38% 6.5%
Contains more Vitamin B1Vitamin B1 +185.7%
Contains more Vitamin B2Vitamin B2 +15.6%
Contains more Vitamin B3Vitamin B3 +278.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +288.3%
Contains more Vitamin B12Vitamin B12 +193.3%
Contains more FolateFolate +82.1%
~equal in Vitamin B5 ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 7% 30% 46% 6%
Protein: 11.1 g
Fats: 6.6 g
Carbs: 29.7 g
Water: 46.3 g
Other: 6.3 g
3% 16% 79%
Protein: 3.36 g
Fats: 1.01 g
Carbs: 15.86 g
Water: 78.98 g
Other: 0.79 g
Contains more ProteinProtein +230.4%
Contains more FatsFats +553.5%
Contains more CarbsCarbs +87.3%
Contains more OtherOther +697.5%
Contains more WaterWater +70.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
45% 33% 22%
Saturated Fat: Sat. Fat 2.3 g
Monounsaturated Fat: Mono. Fat 1.7 g
Polyunsaturated fat: Poly. Fat 1.1 g
55% 32% 13%
Saturated Fat: Sat. Fat 0.525 g
Monounsaturated Fat: Mono. Fat 0.307 g
Polyunsaturated fat: Poly. Fat 0.122 g
Contains more Mono. FatMonounsaturated Fat +453.7%
Contains more Poly. FatPolyunsaturated fat +801.6%
Contains less Sat. FatSaturated Fat -77.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Greek Tzatziki Yogurt parfait Opinion
Calories 203kcal 84kcal Greek Tzatziki
Protein 11.1g 3.36g Greek Tzatziki
Fats 6.6g 1.01g Greek Tzatziki
Vitamin C 0mg 14.3mg Yogurt parfait
Net carbs 23.8g 14.76g Greek Tzatziki
Carbs 29.7g 15.86g Greek Tzatziki
Cholesterol 10mg 3mg Yogurt parfait
Vitamin D 0IU 4IU Yogurt parfait
Magnesium 17mg Yogurt parfait
Calcium 116mg 105mg Greek Tzatziki
Potassium 185mg 189mg Yogurt parfait
Iron 1.3mg 0.49mg Greek Tzatziki
Sugar 2.7g 11.68g Greek Tzatziki
Fiber 5.9g 1.1g Greek Tzatziki
Copper 0.054mg Yogurt parfait
Zinc 0.5mg 0.89mg Yogurt parfait
Phosphorus 85mg 93mg Yogurt parfait
Sodium 322mg 49mg Yogurt parfait
Vitamin A 0IU 115IU Yogurt parfait
Vitamin A 30µg Yogurt parfait
Vitamin E 0.25mg Yogurt parfait
Vitamin D 0.1µg Yogurt parfait
Selenium 3.9µg Yogurt parfait
Vitamin B1 0.2mg 0.07mg Greek Tzatziki
Vitamin B2 0.2mg 0.173mg Greek Tzatziki
Vitamin B3 2.7mg 0.714mg Greek Tzatziki
Vitamin B6 0.06mg 0.233mg Yogurt parfait
Vitamin B12 0.3µg 0.88µg Yogurt parfait
Vitamin K 1.7µg Yogurt parfait
Folate 28µg 51µg Yogurt parfait
Choline 11.9mg Yogurt parfait
Saturated Fat 2.3g 0.525g Yogurt parfait
Monounsaturated Fat 1.7g 0.307g Greek Tzatziki
Polyunsaturated fat 1.1g 0.122g Greek Tzatziki

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Greek Tzatziki Yogurt parfait
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
17%
Greek Tzatziki
27%
Yogurt parfait
Minerals Daily Need Coverage Score
19%
Greek Tzatziki
19%
Yogurt parfait

Comparison summary

Which food is lower in Cholesterol?
Yogurt parfait
Yogurt parfait is lower in Cholesterol (difference - 7mg)
Which food contains less Sodium?
Yogurt parfait
Yogurt parfait contains less Sodium (difference - 273mg)
Which food is lower in Saturated Fat?
Yogurt parfait
Yogurt parfait is lower in Saturated Fat (difference - 1.775g)
Which food is richer in minerals?
Yogurt parfait
Yogurt parfait is relatively richer in minerals
Which food is richer in vitamins?
Yogurt parfait
Yogurt parfait is relatively richer in vitamins
Which food is lower in Sugar?
Greek Tzatziki
Greek Tzatziki is lower in Sugar (difference - 8.98g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Yogurt parfait - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170355/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.