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Shark raw vs. Yogurt — In-Depth Nutrition Comparison

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Differences between shark raw and yogurt

  • Shark raw has more selenium, vitamin B12, vitamin B6, vitamin B3, phosphorus, iron, choline, and magnesium, while yogurt has more vitamin B2.
  • Shark raw's daily need coverage for selenium is 49% higher.
  • Yogurt contains 14 times less vitamin B3 than shark raw. Shark raw contains 2.938mg of vitamin B3, while yogurt contains 0.208mg.
  • The amount of cholesterol in yogurt is lower.
  • Shark raw has a lower glycemic index. The glycemic index of shark raw is 0, while the glycemic index of yogurt is 19.

The food types used in this comparison are Fish, shark, mixed species, raw and Yogurt, Greek, plain, nonfat.

Infographic

Shark raw 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 35% 10% 14% 32% 11% 12% 90% 10% 2% 199%
Yogurt
3
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 +345.5%
Contains more PotassiumPotassium +13.5%
Contains more IronIron +1100%
Contains more CopperCopper +94.1%
Contains more PhosphorusPhosphorus +55.6%
Contains more ManganeseManganese +66.7%
Contains more SeleniumSelenium +276.3%
Contains more CalciumCalcium +223.5%
Contains more ZincZinc +20.9%
Contains less SodiumSodium -54.4%

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 0% 23% 20% 9% 11% 14% 55% 42% 92% 186% 0.25% 2.3% 35%
Yogurt
2
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 +6900%
Contains more Vitamin EVitamin E +9900%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +82.6%
Contains more Vitamin B3Vitamin B3 +1312.5%
Contains more Vitamin B5Vitamin B5 +110%
Contains more Vitamin B6Vitamin B6 +534.9%
Contains more Vitamin B12Vitamin B12 +98.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +330.5%
Contains more Vitamin B2Vitamin B2 +348.4%
Contains more FolateFolate +133.3%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 5% 74%
Protein: 20.98 g
Fats: 4.51 g
Carbs: 0 g
Water: 73.58 g
Other: 0.93 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 ProteinProtein +105.9%
Contains more FatsFats +1056.4%
Contains more OtherOther +29.2%
Contains more CarbsCarbs +∞%
Contains more WaterWater +15.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 46% 30%
Saturated fat: Sat. Fat 0.925 g
Monounsaturated fat: Mono. Fat 1.808 g
Polyunsaturated fat: Poly. Fat 1.195 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 +3311.3%
Contains more Poly. FatPolyunsaturated fat +9858.3%
Contains less Sat. FatSaturated fat -87.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Shark raw Yogurt
Lower in Cholesterol ok
Lower in Sodium 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 Shark raw Yogurt DV% diff.
Selenium 36.5µg 9.7µg 49%
Vitamin B12 1.49µg 0.75µg 31%
Vitamin B6 0.4mg 0.063mg 26%
Protein 20.98g 10.19g 22%
Vitamin B2 0.062mg 0.278mg 17%
Vitamin B3 2.938mg 0.208mg 17%
Cholesterol 51mg 5mg 15%
Phosphorus 210mg 135mg 11%
Iron 0.84mg 0.07mg 10%
Choline 65mg 15.1mg 9%
Magnesium 49mg 11mg 9%
Calcium 34mg 110mg 8%
Polyunsaturated fat 1.195g 0.012g 8%
Vitamin A 70µg 1µg 8%
Vitamin E 1mg 0.01mg 7%
Vitamin B5 0.695mg 0.331mg 7%
Fats 4.51g 0.39g 6%
Saturated fat 0.925g 0.117g 4%
Monounsaturated fat 1.808g 0.053g 4%
Calories 130kcal 59kcal 4%
Vitamin D 0.6µg 0µg 3%
Vitamin D 24IU 0IU 3%
Vitamin B1 0.042mg 0.023mg 2%
Sodium 79mg 36mg 2%
Copper 0.033mg 0.017mg 2%
Zinc 0.43mg 0.52mg 1%
Folate 3µg 7µg 1%
Potassium 160mg 141mg 1%
Carbs 0g 3.6g 1%
Net carbs 0g 3.6g N/A
Sugar 0g 3.24g N/A
Manganese 0.015mg 0.009mg 0%
Vitamin K 0.1µg 0µg 0%
Trans fat 0.006g N/A
Tryptophan 0.235mg 0%
Threonine 0.92mg 0%
Isoleucine 0.967mg 0%
Leucine 1.705mg 0%
Lysine 1.926mg 0%
Methionine 0.621mg 0%
Phenylalanine 0.819mg 0%
Valine 1.081mg 0%
Histidine 0.618mg 0%
Omega-3 - EPA 0.316g 0g N/A
Omega-3 - DHA 0.527g 0g N/A
Omega-3 - ALA 0.001g N/A
Omega-3 - DPA 0.109g 0g 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
Shark raw 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
38%
Shark raw
17%
Yogurt
Minerals Daily Need Coverage Score
41%
Shark raw
19%
Yogurt

Comparison summary

Which food is lower in Cholesterol?
Yogurt
Yogurt is lower in Cholesterol (difference - 46mg)
Which food contains less Sodium?
Yogurt
Yogurt contains less Sodium (difference - 43mg)
Which food is lower in Saturated fat?
Yogurt
Yogurt is lower in Saturated fat (difference - 0.808g)
Which food is lower in Sugar?
Shark raw
Shark raw is lower in Sugar (difference - 3.24g)
Which food is lower in glycemic index?
Shark raw
Shark raw is lower in glycemic index (difference - 19)
Which food is cheaper?
Shark raw
Shark raw is cheaper (difference - $2.6)
Which food is richer in minerals?
Shark raw
Shark raw is relatively richer in minerals
Which food is richer in vitamins?
Shark raw
Shark raw 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. Shark raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173697/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.