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  6. Pork vs. Yogurt

Pork vs. Yogurt — In-Depth Nutrition Comparison

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How are Pork and Yogurt different?

  • Pork is higher than Yogurt in Vitamin B1, Selenium, Vitamin B6, Vitamin B3, Zinc, Phosphorus, Choline, and Iron.
  • Pork covers your daily need of Vitamin B1 71% more than Yogurt.
  • Pork contains 45 times more Saturated Fat than Yogurt. Pork contains 5.23g of Saturated Fat, while Yogurt contains 0.117g.

Pork, fresh, loin, whole, separable lean and fat, cooked, broiled and Yogurt, Greek, plain, nonfat types were used in this article.

Infographic

Pork 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.
Pork
Pork
7
:
2
Yogurt
Yogurt
Contains more Iron +1142.9%
Contains more Magnesium +154.5%
Contains more Phosphorus +82.2%
Contains more Potassium +200%
Contains more Zinc +359.6%
Contains more Copper +329.4%
Contains more Selenium +367%
Contains more Calcium +478.9%
Contains less Sodium -41.9%
Equal in Manganese - 0.009
Pork
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 33% 20% 106% 38% 9% 66% 25% 2% 248%
Yogurt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 3% 8% 58% 13% 5% 15% 6% 2% 53%
Contains more Iron +1142.9%
Contains more Magnesium +154.5%
Contains more Phosphorus +82.2%
Contains more Potassium +200%
Contains more Zinc +359.6%
Contains more Copper +329.4%
Contains more Selenium +367%
Contains more Calcium +478.9%
Contains less Sodium -41.9%
Equal in Manganese - 0.009

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.
Pork
Pork
9
:
2
Yogurt
Yogurt
Contains more Vitamin A +75%
Contains more Vitamin E +2800%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +3713%
Contains more Vitamin B2 +15.5%
Contains more Vitamin B3 +2321.6%
Contains more Vitamin B5 +110.9%
Contains more Vitamin B6 +636.5%
Contains more Folate +40%
Equal in Vitamin B12 - 0.75
Pork
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 39% 2% 220% 75% 95% 42% 108% 4% 88% 0%
Yogurt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 6% 65% 4% 20% 15% 6% 94% 0%
Contains more Vitamin A +75%
Contains more Vitamin E +2800%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +3713%
Contains more Vitamin B2 +15.5%
Contains more Vitamin B3 +2321.6%
Contains more Vitamin B5 +110.9%
Contains more Vitamin B6 +636.5%
Contains more Folate +40%
Equal in Vitamin B12 - 0.75

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pork
Pork
3
:
2
Yogurt
Yogurt
Contains more Protein +168.1%
Contains more Fats +3469.2%
Contains more Other +23.6%
Contains more Carbs +∞%
Contains more Water +47.1%
Pork
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
Yogurt
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 Protein +168.1%
Contains more Fats +3469.2%
Contains more Other +23.6%
Contains more Carbs +∞%
Contains more Water +47.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pork
Pork
2
:
1
Yogurt
Yogurt
Contains more Monounsaturated Fat +11579.2%
Contains more Polyunsaturated fat +9900%
Contains less Saturated Fat -97.8%
Pork
41% 49% 10%
Saturated Fat: 5.23 g
Monounsaturated Fat: 6.19 g
Polyunsaturated fat: 1.2 g
Yogurt
64% 29% 7%
Saturated Fat: 0.117 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.012 g
Contains more Monounsaturated Fat +11579.2%
Contains more Polyunsaturated fat +9900%
Contains less Saturated Fat -97.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pork Yogurt Opinion
Net carbs 0g 3.6g Yogurt
Protein 27.32g 10.19g Pork
Fats 13.92g 0.39g Pork
Carbs 0g 3.6g Yogurt
Calories 242kcal 59kcal Pork
Sugar 0g 3.24g Pork
Calcium 19mg 110mg Yogurt
Iron 0.87mg 0.07mg Pork
Magnesium 28mg 11mg Pork
Phosphorus 246mg 135mg Pork
Potassium 423mg 141mg Pork
Sodium 62mg 36mg Yogurt
Zinc 2.39mg 0.52mg Pork
Copper 0.073mg 0.017mg Pork
Manganese 0.009mg 0.009mg
Selenium 45.3µg 9.7µg Pork
Vitamin A 7IU 4IU Pork
Vitamin A RAE 2µg 1µg Pork
Vitamin E 0.29mg 0.01mg Pork
Vitamin D 53IU 0IU Pork
Vitamin D 1.3µg 0µg Pork
Vitamin C 0.6mg 0mg Pork
Vitamin B1 0.877mg 0.023mg Pork
Vitamin B2 0.321mg 0.278mg Pork
Vitamin B3 5.037mg 0.208mg Pork
Vitamin B5 0.698mg 0.331mg Pork
Vitamin B6 0.464mg 0.063mg Pork
Folate 5µg 7µg Yogurt
Vitamin B12 0.7µg 0.75µg Yogurt
Tryptophan 0.338mg Pork
Threonine 1.234mg Pork
Isoleucine 1.26mg Pork
Leucine 2.177mg Pork
Lysine 2.446mg Pork
Methionine 0.712mg Pork
Phenylalanine 1.086mg Pork
Valine 1.473mg Pork
Histidine 1.067mg Pork
Cholesterol 80mg 5mg Yogurt
Trans Fat 0.006g Pork
Saturated Fat 5.23g 0.117g Yogurt
Monounsaturated Fat 6.19g 0.053g Pork
Polyunsaturated fat 1.2g 0.012g Pork
Omega-6 - Linoleic acid 0.01g Yogurt
Omega-3 - ALA 0.001g Yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork Yogurt
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
56%
Pork
17%
Yogurt
Minerals Daily Need Coverage Score
55%
Pork
19%
Yogurt

Comparison summary

Which food contains less Sodium?
Yogurt
Yogurt contains less Sodium (difference - 26mg)
Which food is lower in Cholesterol?
Yogurt
Yogurt is lower in Cholesterol (difference - 75mg)
Which food is lower in Saturated Fat?
Yogurt
Yogurt is lower in Saturated Fat (difference - 5.113g)
Which food is lower in Sugar?
Pork
Pork is lower in Sugar (difference - 3.24g)
Which food is lower in glycemic index?
Pork
Pork is lower in glycemic index (difference - 19)
Which food is cheaper?
Pork
Pork is cheaper (difference - $1.8)
Which food is richer in minerals?
Pork
Pork is relatively richer in minerals
Which food is richer in vitamins?
Pork
Pork is relatively richer in vitamins

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. Pork - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/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.