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Rice vs. Yogurt — In-Depth Nutrition Comparison

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Differences between rice and yogurt

  • Rice has more manganese, iron, folate, vitamin B1, vitamin B3, and copper, while yogurt has more vitamin B12, vitamin B2, phosphorus, and calcium.
  • Yogurt's daily need coverage for vitamin B12 is 31% higher.
  • Yogurt contains 52 times less manganese than rice. Rice contains 0.472mg of manganese, while yogurt contains 0.009mg.
  • Yogurt has a lower glycemic index. The glycemic index of yogurt is 19, while the glycemic index of rice is 60.

The food types used in this comparison are Rice, white, long-grain, regular, enriched, cooked and Yogurt, Greek, plain, nonfat.

Infographic

Rice vs Yogurt infographic
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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.
Rice
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
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 IronIron +1614.3%
Contains more CopperCopper +305.9%
Contains less SodiumSodium -97.2%
Contains more ManganeseManganese +5144.4%
Contains more CalciumCalcium +1000%
Contains more PotassiumPotassium +302.9%
Contains more PhosphorusPhosphorus +214%
Contains more SeleniumSelenium +29.3%
~equal in Magnesium ~11mg
~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.
Rice
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% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
Yogurt
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% 0.33% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin B1Vitamin B1 +608.7%
Contains more Vitamin B3Vitamin B3 +609.6%
Contains more Vitamin B5Vitamin B5 +17.8%
Contains more Vitamin B6Vitamin B6 +47.6%
Contains more FolateFolate +728.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +2038.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +619%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Yogurt
4
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 CarbsCarbs +682.5%
Contains more ProteinProtein +278.8%
Contains more FatsFats +39.3%
Contains more WaterWater +24.3%
Contains more OtherOther +71.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
3
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Yogurt
0
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 less Sat. FatSaturated fat -34.2%
Contains more Mono. FatMonounsaturated fat +66%
Contains more Poly. FatPolyunsaturated fat +533.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rice Yogurt DV% diff.
Vitamin B12 0µg 0.75µg 31%
Vitamin B2 0.013mg 0.278mg 20%
Manganese 0.472mg 0.009mg 20%
Protein 2.69g 10.19g 15%
Iron 1.2mg 0.07mg 14%
Phosphorus 43mg 135mg 13%
Folate 58µg 7µg 13%
Vitamin B1 0.163mg 0.023mg 12%
Calcium 10mg 110mg 10%
Carbs 28.17g 3.6g 8%
Vitamin B3 1.476mg 0.208mg 8%
Copper 0.069mg 0.017mg 6%
Selenium 7.5µg 9.7µg 4%
Calories 130kcal 59kcal 4%
Potassium 35mg 141mg 3%
Choline 2.1mg 15.1mg 2%
Sodium 1mg 36mg 2%
Fiber 0.4g 0g 2%
Cholesterol 0mg 5mg 2%
Vitamin B6 0.093mg 0.063mg 2%
Vitamin B5 0.39mg 0.331mg 1%
Fats 0.28g 0.39g 0%
Net carbs 27.77g 3.6g N/A
Magnesium 12mg 11mg 0%
Sugar 0.05g 3.24g N/A
Zinc 0.49mg 0.52mg 0%
Vitamin E 0.04mg 0.01mg 0%
Vitamin A 0µg 1µg 0%
Trans fat 0.006g N/A
Saturated fat 0.077g 0.117g 0%
Monounsaturated fat 0.088g 0.053g 0%
Polyunsaturated fat 0.076g 0.012g 0%
Tryptophan 0.031mg 0%
Threonine 0.096mg 0%
Isoleucine 0.116mg 0%
Leucine 0.222mg 0%
Lysine 0.097mg 0%
Methionine 0.063mg 0%
Phenylalanine 0.144mg 0%
Valine 0.164mg 0%
Histidine 0.063mg 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
Rice 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
12%
Rice
17%
Yogurt
Minerals Daily Need Coverage Score
22%
Rice
19%
Yogurt

Comparison summary

Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 41)
Which food is lower in Cholesterol?
Rice
Rice is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 3.19g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 35mg)
Which food is lower in Saturated fat?
Rice
Rice is lower in Saturated fat (difference - 0.04g)
Which food is cheaper?
Rice
Rice is cheaper (difference - $1.6)
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.
Which food is richer in vitamins?
?
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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.