Pasta vs. Yogurt — In-Depth Nutrition Comparison
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Significant differences between pasta and yogurt
- Pasta has more vitamin B1, folate, iron, manganese, and copper; however, yogurt is richer in vitamin B12, calcium, phosphorus, and vitamin B2.
- Yogurt covers your daily vitamin B12 needs 25% more than pasta.
- Yogurt has 25 times less manganese than pasta. Pasta has 0.224mg of manganese, while yogurt has 0.009mg.
- Yogurt contains less cholesterol.
- Pasta has a higher glycemic index. The glycemic index of pasta is 49, while the glycemic index of yogurt is 19.
Specific food types used in this comparison are Pasta, fresh-refrigerated, plain, cooked and Yogurt, Greek, plain, nonfat.
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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 MagnesiumMagnesium | +63.6% |
| Contains more IronIron | +1528.6% |
| Contains more CopperCopper | +447.1% |
| Contains less SodiumSodium | -83.3% |
| Contains more ManganeseManganese | +2388.9% |
| Contains more CalciumCalcium | +1733.3% |
| Contains more PotassiumPotassium | +487.5% |
| Contains more PhosphorusPhosphorus | +114.3% |
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 AVitamin A | +500% |
| Contains more Vitamin B1Vitamin B1 | +808.7% |
| Contains more Vitamin B3Vitamin B3 | +376.9% |
| Contains more FolateFolate | +814.3% |
| Contains more Vitamin B2Vitamin B2 | +85.3% |
| Contains more Vitamin B5Vitamin B5 | +80.9% |
| Contains more Vitamin B6Vitamin B6 | +85.3% |
| Contains more Vitamin B12Vitamin B12 | +435.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +169.2% |
| Contains more CarbsCarbs | +592.5% |
| Contains more ProteinProtein | +97.9% |
| Contains more WaterWater | +24.1% |
| Contains more OtherOther | +132.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +134% |
| Contains more Poly. FatPolyunsaturated fat | +3475% |
| Contains less Sat. FatSaturated fat | -22% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B12 | 0.14µg | 0.75µg | 25% |
| Selenium | 9.7µg | 18% | |
| Vitamin B1 | 0.209mg | 0.023mg | 16% |
| Folate | 64µg | 7µg | 14% |
| Iron | 1.14mg | 0.07mg | 13% |
| Protein | 5.15g | 10.19g | 10% |
| Calcium | 6mg | 110mg | 10% |
| Vitamin B2 | 0.15mg | 0.278mg | 10% |
| Phosphorus | 63mg | 135mg | 10% |
| Manganese | 0.224mg | 0.009mg | 9% |
| Cholesterol | 33mg | 5mg | 9% |
| Copper | 0.093mg | 0.017mg | 8% |
| Carbs | 24.93g | 3.6g | 7% |
| Vitamin B3 | 0.992mg | 0.208mg | 5% |
| Calories | 131kcal | 59kcal | 4% |
| Polyunsaturated fat | 0.429g | 0.012g | 3% |
| Potassium | 24mg | 141mg | 3% |
| Vitamin B5 | 0.183mg | 0.331mg | 3% |
| Choline | 15.1mg | 3% | |
| Magnesium | 18mg | 11mg | 2% |
| Vitamin B6 | 0.034mg | 0.063mg | 2% |
| Vitamin A | 6µg | 1µg | 1% |
| Sodium | 6mg | 36mg | 1% |
| Fats | 1.05g | 0.39g | 1% |
| Net carbs | 24.93g | 3.6g | N/A |
| Sugar | 3.24g | N/A | |
| Zinc | 0.56mg | 0.52mg | 0% |
| Vitamin E | 0.01mg | 0% | |
| Trans fat | 0.006g | N/A | |
| Saturated fat | 0.15g | 0.117g | 0% |
| Monounsaturated fat | 0.124g | 0.053g | 0% |
| Tryptophan | 0.065mg | 0% | |
| Threonine | 0.134mg | 0% | |
| Isoleucine | 0.197mg | 0% | |
| Leucine | 0.348mg | 0% | |
| Lysine | 0.097mg | 0% | |
| Methionine | 0.079mg | 0% | |
| Phenylalanine | 0.247mg | 0% | |
| Valine | 0.217mg | 0% | |
| Histidine | 0.103mg | 0% | |
| Omega-3 - ALA | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 0.01g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
15%
17%
Minerals Daily Need Coverage Score
16%
19%
Comparison summary
Which food is lower in Cholesterol?
Yogurt is lower in Cholesterol (difference - 28mg)
Which food is lower in Saturated fat?
Yogurt is lower in Saturated fat (difference - 0.033g)
Which food is lower in glycemic index?
Yogurt is lower in glycemic index (difference - 30)
Which food is cheaper?
Yogurt is cheaper (difference - $0.4)
Which food is richer in vitamins?
Yogurt is relatively richer in vitamins
Which food is lower in Sugar?
Pasta is lower in Sugar (difference - 3.24g)
Which food contains less Sodium?
Pasta contains less Sodium (difference - 30mg)
Which food is richer in minerals?
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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.