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Jujube vs. Yogurt — In-Depth Nutrition Comparison

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Important differences between jujube and yogurt

  • Jujube has more vitamin C, copper, and iron; however, yogurt has more vitamin B12, vitamin B2, phosphorus, and calcium.
  • Jujube's daily need coverage for vitamin C is 77% more.
  • Jujube has 7 times more iron than yogurt. Jujube has 0.48mg of iron, while yogurt has 0.07mg.

The food varieties used in the comparison are Jujube, raw and Yogurt, Greek, plain, nonfat.

Infographic

Jujube 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.
Jujube
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.3% 22% 18% 24% 1.4% 9.9% 0.39% 11% 0%
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 PotassiumPotassium +77.3%
Contains more IronIron +585.7%
Contains more CopperCopper +329.4%
Contains less SodiumSodium -91.7%
Contains more ManganeseManganese +833.3%
Contains more CalciumCalcium +423.8%
Contains more ZincZinc +940%
Contains more PhosphorusPhosphorus +487%
~equal in Magnesium ~11mg

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.
Jujube
4
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 230% 0.67% 0% 0% 5% 9.2% 17% 0% 19% 0% 0% 0% 0%
Yogurt
7
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 +100%
Contains more Vitamin B3Vitamin B3 +332.7%
Contains more Vitamin B6Vitamin B6 +28.6%
Contains more Vitamin B1Vitamin B1 +15%
Contains more Vitamin B2Vitamin B2 +595%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Jujube
1
20% 78%
Protein: 1.2 g
Fats: 0.2 g
Carbs: 20.23 g
Water: 77.86 g
Other: 0.51 g
Yogurt
4
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 +461.9%
Contains more ProteinProtein +749.2%
Contains more FatsFats +95%
Contains more OtherOther +41.2%
~equal in Water ~85.1g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Jujube Yogurt DV% diff.
Vitamin C 69mg 0mg 77%
Vitamin B12 0µg 0.75µg 31%
Vitamin B2 0.04mg 0.278mg 18%
Selenium 9.7µg 18%
Protein 1.2g 10.19g 18%
Phosphorus 23mg 135mg 16%
Calcium 21mg 110mg 9%
Vitamin B5 0.331mg 7%
Copper 0.073mg 0.017mg 6%
Carbs 20.23g 3.6g 6%
Iron 0.48mg 0.07mg 5%
Vitamin B3 0.9mg 0.208mg 4%
Zinc 0.05mg 0.52mg 4%
Potassium 250mg 141mg 3%
Manganese 0.084mg 0.009mg 3%
Choline 15.1mg 3%
Folate 7µg 2%
Cholesterol 0mg 5mg 2%
Sodium 3mg 36mg 1%
Saturated fat 0.117g 1%
Vitamin B6 0.081mg 0.063mg 1%
Calories 79kcal 59kcal 1%
Fats 0.2g 0.39g 0%
Net carbs 20.23g 3.6g N/A
Magnesium 10mg 11mg 0%
Sugar 3.24g N/A
Vitamin E 0.01mg 0%
Vitamin A 2µg 1µg 0%
Vitamin B1 0.02mg 0.023mg 0%
Trans fat 0g 0.006g N/A
Monounsaturated fat 0.053g 0%
Polyunsaturated fat 0.012g 0%
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
Jujube 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
22%
Jujube
17%
Yogurt
Minerals Daily Need Coverage Score
10%
Jujube
19%
Yogurt

Comparison summary

Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 8)
Which food is richer in vitamins?
Yogurt
Yogurt is relatively richer in vitamins
Which food is lower in Cholesterol?
Jujube
Jujube is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Jujube
Jujube is lower in Sugar (difference - 3.24g)
Which food contains less Sodium?
Jujube
Jujube contains less Sodium (difference - 33mg)
Which food is lower in Saturated fat?
Jujube
Jujube is lower in Saturated fat (difference - 0.117g)
Which food is cheaper?
Jujube
Jujube is cheaper (difference - $2.6)
Which food is richer in minerals?
?
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. Jujube - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168151/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.