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Pita vs. Yogurt — In-Depth Nutrition Comparison

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How are pita and yogurt different?

  • Pita is higher in manganese, vitamin B1, copper, iron, vitamin B3, and fiber; however, yogurt is richer in vitamin B12, vitamin B2, and phosphorus.
  • Daily need coverage for vitamin B12 for yogurt is 31% higher.
  • Yogurt has less sodium.
  • Yogurt has a lower glycemic index (19) than pita (68).

Bread, pita, white, unenriched and Yogurt, Greek, plain, nonfat are the varieties used in this article.

Infographic

Pita 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.
Pita
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 26% 11% 53% 56% 23% 42% 70% 63% 0%
Yogurt
5
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 +136.4%
Contains more IronIron +1900%
Contains more CopperCopper +888.2%
Contains more ZincZinc +61.5%
Contains more ManganeseManganese +5244.4%
Contains more CalciumCalcium +27.9%
Contains more PotassiumPotassium +17.5%
Contains more PhosphorusPhosphorus +39.2%
Contains less SodiumSodium -93.3%

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.
Pita
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% 0% 0% 0% 67% 22% 40% 24% 7.8% 0% 0% 18% 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 B1Vitamin B1 +1060.9%
Contains more Vitamin B3Vitamin B3 +929.8%
Contains more Vitamin B5Vitamin B5 +19.9%
Contains more FolateFolate +242.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +186.6%
Contains more Vitamin B6Vitamin B6 +85.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pita
3
9% 56% 32% 2%
Protein: 9.1 g
Fats: 1.2 g
Carbs: 55.7 g
Water: 32.1 g
Other: 1.9 g
Yogurt
2
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 +207.7%
Contains more CarbsCarbs +1447.2%
Contains more OtherOther +163.9%
Contains more ProteinProtein +12%
Contains more WaterWater +165.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pita
2
21% 13% 66%
Saturated fat: Sat. Fat 0.166 g
Monounsaturated fat: Mono. Fat 0.105 g
Polyunsaturated fat: Poly. Fat 0.535 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 +98.1%
Contains more Poly. FatPolyunsaturated fat +4358.3%
Contains less Sat. FatSaturated fat -29.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pita Yogurt DV% diff.
Vitamin B12 0µg 0.75µg 31%
Sodium 536mg 36mg 22%
Manganese 0.481mg 0.009mg 21%
Vitamin B1 0.267mg 0.023mg 20%
Selenium 9.7µg 18%
Copper 0.168mg 0.017mg 17%
Carbs 55.7g 3.6g 17%
Iron 1.4mg 0.07mg 17%
Vitamin B2 0.097mg 0.278mg 14%
Vitamin B3 2.142mg 0.208mg 12%
Calories 275kcal 59kcal 11%
Fiber 2.2g 0g 9%
Phosphorus 97mg 135mg 5%
Magnesium 26mg 11mg 4%
Folate 24µg 7µg 4%
Polyunsaturated fat 0.535g 0.012g 3%
Choline 15.1mg 3%
Zinc 0.84mg 0.52mg 3%
Calcium 86mg 110mg 2%
Protein 9.1g 10.19g 2%
Vitamin B6 0.034mg 0.063mg 2%
Cholesterol 0mg 5mg 2%
Potassium 120mg 141mg 1%
Vitamin B5 0.397mg 0.331mg 1%
Fats 1.2g 0.39g 1%
Net carbs 53.5g 3.6g N/A
Sugar 3.24g N/A
Vitamin E 0.01mg 0%
Vitamin A 0µg 1µg 0%
Trans fat 0.006g N/A
Saturated fat 0.166g 0.117g 0%
Monounsaturated fat 0.105g 0.053g 0%
Tryptophan 0.105mg 0%
Threonine 0.257mg 0%
Isoleucine 0.349mg 0%
Leucine 0.634mg 0%
Lysine 0.219mg 0%
Methionine 0.16mg 0%
Phenylalanine 0.446mg 0%
Valine 0.394mg 0%
Histidine 0.195mg 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
Pita Yogurt
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
14%
Pita
17%
Yogurt
Minerals Daily Need Coverage Score
36%
Pita
19%
Yogurt

Comparison summary

Which food contains less Sodium?
Yogurt
Yogurt contains less Sodium (difference - 500mg)
Which food is lower in Saturated fat?
Yogurt
Yogurt is lower in Saturated fat (difference - 0.049g)
Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 49)
Which food is richer in vitamins?
Yogurt
Yogurt is relatively richer in vitamins
Which food is lower in Cholesterol?
Pita
Pita is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Pita
Pita is lower in Sugar (difference - 3.24g)
Which food is cheaper?
Pita
Pita 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. Pita - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172816/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.