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  6. Juice vs. Yogurt

Juice vs. Yogurt — In-Depth Nutrition Comparison

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What are the main differences between Juice and Yogurt?

  • Juice is richer in Vitamin B6, Vitamin B3, Vitamin B1, Vitamin C, and Vitamin B2, yet Yogurt is richer in Vitamin B12, Phosphorus, Selenium, Calcium, and Vitamin B5.
  • Juice's daily need coverage for Vitamin B6 is 34% higher.

We used Beverages, Orange juice drink and Yogurt, Greek, plain, nonfat types in this comparison.

Infographic

Juice 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.
Juice
Juice
3
:
7
Yogurt
Yogurt
Contains more Iron +57.1%
Contains less Sodium -94.4%
Contains more Calcium +5400%
Contains more Magnesium +266.7%
Contains more Phosphorus +3275%
Contains more Potassium +235.7%
Contains more Zinc +2500%
Contains more Manganese +28.6%
Contains more Selenium +∞%
Equal in Copper - 0.017
Juice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 5% 3% 2% 4% 1% 1% 6% 1% 0%
Yogurt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 3% 8% 58% 13% 5% 15% 6% 2% 53%
Contains more Iron +57.1%
Contains less Sodium -94.4%
Contains more Calcium +5400%
Contains more Magnesium +266.7%
Contains more Phosphorus +3275%
Contains more Potassium +235.7%
Contains more Zinc +2500%
Contains more Manganese +28.6%
Contains more Selenium +∞%
Equal in Copper - 0.017

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.
Juice
Juice
7
:
4
Yogurt
Yogurt
Contains more Vitamin A +1000%
Contains more Vitamin E +100%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1552.2%
Contains more Vitamin B2 +54.7%
Contains more Vitamin B3 +2303.8%
Contains more Vitamin B6 +693.7%
Contains more Vitamin B5 +451.7%
Contains more Folate +75%
Contains more Vitamin B12 +∞%
Juice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 1% 0% 50% 96% 100% 94% 4% 116% 3% 0% 0%
Yogurt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 6% 65% 4% 20% 15% 6% 94% 0%
Contains more Vitamin A +1000%
Contains more Vitamin E +100%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1552.2%
Contains more Vitamin B2 +54.7%
Contains more Vitamin B3 +2303.8%
Contains more Vitamin B6 +693.7%
Contains more Vitamin B5 +451.7%
Contains more Folate +75%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Juice
Juice
2
:
3
Yogurt
Yogurt
Contains more Carbs +272.5%
Contains more Protein +4995%
Contains more Fats +∞%
Contains more Other +278.9%
Equal in Water - 85.1
Juice
13% 86%
Protein: 0.2 g
Fats: 0 g
Carbs: 13.41 g
Water: 86.2 g
Other: 0.19 g
Yogurt
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 Carbs +272.5%
Contains more Protein +4995%
Contains more Fats +∞%
Contains more Other +278.9%
Equal in Water - 85.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Juice
Juice
1
:
2
Yogurt
Yogurt
Contains less Saturated Fat -100%
Contains more Monounsaturated Fat +430%
Contains more Polyunsaturated fat +20%
Juice
50% 50%
Saturated Fat: 0 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.01 g
Yogurt
64% 29% 7%
Saturated Fat: 0.117 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.012 g
Contains less Saturated Fat -100%
Contains more Monounsaturated Fat +430%
Contains more Polyunsaturated fat +20%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Juice Yogurt Opinion
Net carbs 13.21g 3.6g Juice
Protein 0.2g 10.19g Yogurt
Fats 0g 0.39g Yogurt
Carbs 13.41g 3.6g Juice
Calories 54kcal 59kcal Yogurt
Sugar 9.36g 3.24g Yogurt
Fiber 0.2g 0g Juice
Calcium 2mg 110mg Yogurt
Iron 0.11mg 0.07mg Juice
Magnesium 3mg 11mg Yogurt
Phosphorus 4mg 135mg Yogurt
Potassium 42mg 141mg Yogurt
Sodium 2mg 36mg Juice
Zinc 0.02mg 0.52mg Yogurt
Copper 0.018mg 0.017mg Juice
Manganese 0.007mg 0.009mg Yogurt
Selenium 0µg 9.7µg Yogurt
Vitamin A 44IU 4IU Juice
Vitamin A RAE 2µg 1µg Juice
Vitamin E 0.02mg 0.01mg Juice
Vitamin C 15mg 0mg Juice
Vitamin B1 0.38mg 0.023mg Juice
Vitamin B2 0.43mg 0.278mg Juice
Vitamin B3 5mg 0.208mg Juice
Vitamin B5 0.06mg 0.331mg Yogurt
Vitamin B6 0.5mg 0.063mg Juice
Folate 4µg 7µg Yogurt
Vitamin B12 0µg 0.75µg Yogurt
Cholesterol 0mg 5mg Juice
Trans Fat 0g 0.006g Juice
Saturated Fat 0g 0.117g Juice
Monounsaturated Fat 0.01g 0.053g Yogurt
Polyunsaturated fat 0.01g 0.012g Yogurt
Omega-6 - Linoleic acid 0.01g Yogurt
Omega-3 - ALA 0.001g Yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Juice 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
39%
Juice
17%
Yogurt
Minerals Daily Need Coverage Score
2%
Juice
19%
Yogurt

Comparison summary

Which food is lower in Sugar?
Yogurt
Yogurt is lower in Sugar (difference - 6.12g)
Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 31)
Which food is richer in minerals?
Yogurt
Yogurt is relatively richer in minerals
Which food contains less Sodium?
Juice
Juice contains less Sodium (difference - 34mg)
Which food is lower in Cholesterol?
Juice
Juice is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Juice
Juice is lower in Saturated Fat (difference - 0.117g)
Which food is cheaper?
Juice
Juice is cheaper (difference - $2.6)
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. Juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169044/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.