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  6. Rice pudding vs. Yogurt

Rice pudding vs. Yogurt — In-Depth Nutrition Comparison

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The main differences between rice pudding and yogurt

  • Rice pudding is richer in vitamin D, yet yogurt is richer in vitamin B12, selenium, vitamin B2, and phosphorus.
  • Daily need coverage for vitamin B12 for yogurt is 21% higher.
  • Yogurt contains less saturated fat.
  • Yogurt has a lower glycemic index than rice pudding.

Food types used in this article are Puddings, rice, dry mix, prepared with 2% milk and Yogurt, Greek, plain, nonfat.

Infographic

Rice pudding 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 32% 11% 14% 6% 10% 37% 14% 7.4% 10%
Yogurt
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 +18.2%
Contains more IronIron +428.6%
Contains more ManganeseManganese +533.3%
Contains more ZincZinc +36.8%
Contains more PhosphorusPhosphorus +55.2%
Contains less SodiumSodium -67%
Contains more SeleniumSelenium +410.5%
~equal in Calcium ~110mg
~equal in Potassium ~141mg
~equal in Copper ~0.017mg

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.
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 2.3% 15% 0% 12% 19% 33% 8.3% 17% 8.1% 30% 0% 3% 0%
Yogurt
Yogurt
7
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +4500%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +226.1%
Contains more Vitamin B3Vitamin B3 +113%
Contains more Vitamin B2Vitamin B2 +97.2%
Contains more Vitamin B5Vitamin B5 +14.9%
Contains more Vitamin B6Vitamin B6 +80%
Contains more Vitamin B12Vitamin B12 +212.5%
Contains more FolateFolate +75%
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Rice pudding Yogurt DV% diff.
Vitamin B12 0.24µg 0.75µg 21%
Protein 3.29g 10.19g 14%
Selenium 1.9µg 9.7µg 14%
Vitamin B2 0.141mg 0.278mg 11%
Phosphorus 87mg 135mg 7%
Carbs 20.81g 3.6g 6%
Vitamin A 46µg 1µg 5%
Vitamin B1 0.075mg 0.023mg 4%
Saturated fat 0.967g 0.117g 4%
Vitamin D 34IU 0IU 4%
Vitamin D 0.8µg 0µg 4%
Iron 0.37mg 0.07mg 4%
Choline 15.1mg 3%
Sodium 109mg 36mg 3%
Calories 111kcal 59kcal 3%
Fats 1.63g 0.39g 2%
Vitamin B6 0.035mg 0.063mg 2%
Manganese 0.057mg 0.009mg 2%
Monounsaturated fat 0.441g 0.053g 1%
Vitamin C 0.7mg 0mg 1%
Folate 4µg 7µg 1%
Vitamin B5 0.288mg 0.331mg 1%
Vitamin B3 0.443mg 0.208mg 1%
Zinc 0.38mg 0.52mg 1%
Calcium 105mg 110mg 1%
Net carbs 20.71g 3.6g N/A
Cholesterol 6mg 5mg 0%
Magnesium 13mg 11mg 0%
Potassium 130mg 141mg 0%
Sugar 3.24g N/A
Fiber 0.1g 0g 0%
Copper 0.018mg 0.017mg 0%
Vitamin E 0.01mg 0%
Trans fat 0.006g N/A
Polyunsaturated fat 0.06g 0.012g 0%
Tryptophan 0.039mg 0%
Threonine 0.126mg 0%
Isoleucine 0.169mg 0%
Leucine 0.273mg 0%
Lysine 0.221mg 0%
Methionine 0.07mg 0%
Phenylalanine 0.135mg 0%
Valine 0.187mg 0%
Histidine 0.075mg 0%
Omega-3 - ALA 0.001g N/A
Omega-6 - Linoleic acid 0.01g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 21% 73%
Protein: 3.29 g
Fats: 1.63 g
Carbs: 20.81 g
Water: 73.43 g
Other: 0.84 g
Yogurt
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 +317.9%
Contains more CarbsCarbs +478.1%
Contains more OtherOther +16.7%
Contains more ProteinProtein +209.7%
Contains more WaterWater +15.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 30% 4%
Saturated fat: Sat. Fat 0.967 g
Monounsaturated fat: Mono. Fat 0.441 g
Polyunsaturated fat: Poly. Fat 0.06 g
Yogurt
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 +732.1%
Contains more Poly. FatPolyunsaturated fat +400%
Contains less Sat. FatSaturated fat -87.9%

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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. Rice pudding - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169611/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.