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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.
  • Yogurt has a lower glycemic index than juice.

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
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 0.6% 3.7% 4.1% 6% 0.55% 1.7% 0.26% 0.91% 0%
Yogurt
Yogurt
7
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 IronIron +57.1%
Contains less SodiumSodium -94.4%
Contains more MagnesiumMagnesium +266.7%
Contains more CalciumCalcium +5400%
Contains more PotassiumPotassium +235.7%
Contains more ZincZinc +2500%
Contains more PhosphorusPhosphorus +3275%
Contains more ManganeseManganese +28.6%
Contains more SeleniumSelenium +∞%
~equal in Copper ~0.017mg

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
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 50% 0% 0.67% 0.4% 95% 99% 94% 3.6% 115% 0% 0% 3%
Yogurt
Yogurt
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0.33% 0.2% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +1552.2%
Contains more Vitamin B2Vitamin B2 +54.7%
Contains more Vitamin B3Vitamin B3 +2303.8%
Contains more Vitamin B6Vitamin B6 +693.7%
Contains more Vitamin B5Vitamin B5 +451.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +75%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Juice Yogurt DV% diff.
Vitamin B6 0.5mg 0.063mg 34%
Vitamin B12 0µg 0.75µg 31%
Vitamin B1 0.38mg 0.023mg 30%
Vitamin B3 5mg 0.208mg 30%
Protein 0.2g 10.19g 20%
Phosphorus 4mg 135mg 19%
Selenium 0µg 9.7µg 18%
Vitamin C 15mg 0mg 17%
Vitamin B2 0.43mg 0.278mg 12%
Calcium 2mg 110mg 11%
Zinc 0.02mg 0.52mg 5%
Vitamin B5 0.06mg 0.331mg 5%
Carbs 13.41g 3.6g 3%
Potassium 42mg 141mg 3%
Choline 15.1mg 3%
Cholesterol 0mg 5mg 2%
Magnesium 3mg 11mg 2%
Fats 0g 0.39g 1%
Iron 0.11mg 0.07mg 1%
Fiber 0.2g 0g 1%
Sodium 2mg 36mg 1%
Folate 4µg 7µg 1%
Saturated fat 0g 0.117g 1%
Calories 54kcal 59kcal 0%
Protein per 100 calories 0.37g 17g N/A
Calories per 10 g protein 2700kcal 58kcal N/A
Weight per 100 calories 185g 169g N/A
Net carbs 13.21g 3.6g N/A
Sugar 9.36g 3.24g N/A
Copper 0.018mg 0.017mg 0%
Vitamin A 2µg 1µg 0%
Vitamin E 0.02mg 0.01mg 0%
Manganese 0.007mg 0.009mg 0%
Trans fat 0g 0.006g N/A
Monounsaturated fat 0.01g 0.053g 0%
Polyunsaturated fat 0.01g 0.012g 0%
Omega-3 - ALA 0.001g N/A
Omega-6 - Linoleic acid 0.01g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Juice
Juice
2
13% 86%
Protein: 0.2 g
Fats: 0 g
Carbs: 13.41 g
Water: 86.2 g
Other: 0.19 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 CarbsCarbs +272.5%
Contains more ProteinProtein +4995%
Contains more FatsFats +∞%
Contains more OtherOther +278.9%
~equal in Water ~85.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Juice
Juice
1
50% 50%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.01 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 -100%
Contains more Mono. FatMonounsaturated fat +430%
Contains more Poly. FatPolyunsaturated fat +20%

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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. 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.