Orange vs. Yogurt — In-Depth Nutrition Comparison
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What are the main differences between oranges and yogurt?
- Oranges are richer in vitamin C, fiber, folate, and vitamin B1, yet yogurt is richer in vitamin B12, vitamin B2, phosphorus, selenium, and calcium.
- Oranges' daily need coverage for vitamin C is 59% higher.
- Yogurt has a lower glycemic index than oranges.
We used Oranges, raw, all commercial varieties and Yogurt, Greek, plain, nonfat types in this comparison.
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.
| Contains more PotassiumPotassium | +28.4% |
| Contains more IronIron | +42.9% |
| Contains more CopperCopper | +164.7% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +177.8% |
| Contains more CalciumCalcium | +175% |
| Contains more ZincZinc | +642.9% |
| Contains more PhosphorusPhosphorus | +864.3% |
| Contains more SeleniumSelenium | +1840% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +1000% |
| Contains more Vitamin EVitamin E | +1700% |
| Contains more Vitamin B1Vitamin B1 | +278.3% |
| Contains more Vitamin B3Vitamin B3 | +35.6% |
| Contains more FolateFolate | +328.6% |
| Contains more Vitamin B2Vitamin B2 | +595% |
| Contains more Vitamin B5Vitamin B5 | +32.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +79.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 53.2mg | 0mg | 59% |
| Vitamin B12 | 0µg | 0.75µg | 31% |
| Protein | 0.94g | 10.19g | 19% |
| Vitamin B2 | 0.04mg | 0.278mg | 18% |
| Phosphorus | 14mg | 135mg | 17% |
| Selenium | 0.5µg | 9.7µg | 17% |
| Fiber | 2.4g | 0g | 10% |
| Calcium | 40mg | 110mg | 7% |
| Folate | 30µg | 7µg | 6% |
| Vitamin B1 | 0.087mg | 0.023mg | 5% |
| Zinc | 0.07mg | 0.52mg | 4% |
| Carbs | 11.75g | 3.6g | 3% |
| Copper | 0.045mg | 0.017mg | 3% |
| Cholesterol | 0mg | 5mg | 2% |
| Sodium | 0mg | 36mg | 2% |
| Vitamin B5 | 0.25mg | 0.331mg | 2% |
| Manganese | 0.025mg | 0.009mg | 1% |
| Choline | 8.4mg | 15.1mg | 1% |
| Calories | 47kcal | 59kcal | 1% |
| Vitamin E | 0.18mg | 0.01mg | 1% |
| Vitamin A | 11µg | 1µg | 1% |
| Potassium | 181mg | 141mg | 1% |
| Fats | 0.12g | 0.39g | 0% |
| Net carbs | 9.35g | 3.6g | N/A |
| Magnesium | 10mg | 11mg | 0% |
| Iron | 0.1mg | 0.07mg | 0% |
| Sugar | 9.35g | 3.24g | N/A |
| Vitamin B3 | 0.282mg | 0.208mg | 0% |
| Vitamin B6 | 0.06mg | 0.063mg | 0% |
| Trans fat | 0g | 0.006g | N/A |
| Saturated fat | 0.015g | 0.117g | 0% |
| Monounsaturated fat | 0.023g | 0.053g | 0% |
| Polyunsaturated fat | 0.025g | 0.012g | 0% |
| Tryptophan | 0.009mg | 0% | |
| Threonine | 0.015mg | 0% | |
| Isoleucine | 0.025mg | 0% | |
| Leucine | 0.023mg | 0% | |
| Lysine | 0.047mg | 0% | |
| Methionine | 0.02mg | 0% | |
| Phenylalanine | 0.031mg | 0% | |
| Valine | 0.04mg | 0% | |
| Histidine | 0.018mg | 0% | |
| Omega-3 - ALA | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 0.01g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +226.4% |
| Contains more ProteinProtein | +984% |
| Contains more FatsFats | +225% |
| Contains more OtherOther | +63.6% |
~equal in
Water
~85.1g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -87.2% |
| Contains more Poly. FatPolyunsaturated fat | +108.3% |
| Contains more Mono. FatMonounsaturated fat | +130.4% |
