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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.

Infographic

Pasta 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.
Pasta
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 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 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%
~equal in Zinc ~0.52mg

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.
Pasta
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 0% 2% 0% 0% 52% 35% 19% 11% 7.8% 18% 0% 48% 0%
Yogurt
6
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 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%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pasta
2
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
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 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
Pasta
2
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 g
Yogurt
1
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 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.
Pasta Yogurt
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Pasta Yogurt 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?

ok
ok
is better in case of low diet
Pasta 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
15%
Pasta
17%
Yogurt
Minerals Daily Need Coverage Score
16%
Pasta
19%
Yogurt

Comparison summary

Which food is lower in Cholesterol?
Yogurt
Yogurt is lower in Cholesterol (difference - 28mg)
Which food is lower in Saturated fat?
Yogurt
Yogurt is lower in Saturated fat (difference - 0.033g)
Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 30)
Which food is cheaper?
Yogurt
Yogurt is cheaper (difference - $0.4)
Which food is richer in vitamins?
Yogurt
Yogurt is relatively richer in vitamins
Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 3.24g)
Which food contains less Sodium?
Pasta
Pasta contains less Sodium (difference - 30mg)
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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.