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Spread vs. Yogurt — In-Depth Nutrition Comparison

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How are Spread and Yogurt different?

  • Spread is higher in Vitamin B12, Copper, Vitamin B1, and Vitamin E , however, Yogurt is richer in Vitamin B2, Phosphorus, and Calcium.
  • Daily need coverage for Sodium from Spread is 42% higher.
  • Spread contains 174 times more Vitamin E than Yogurt. While Spread contains 1.74mg of Vitamin E , Yogurt contains only 0.01mg.
  • Yogurt has less Saturated Fat.

Sandwich spread, pork, beef and Yogurt, Greek, plain, nonfat are the varieties used in this article.

Infographic

Spread 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.
Spread
4
:
5
Yogurt
Contains more Iron +1028.6%
Contains more Zinc +96.2%
Contains more Copper +664.7%
Contains more Manganese +188.9%
Contains more Calcium +816.7%
Contains more Magnesium +37.5%
Contains more Phosphorus +128.8%
Contains more Potassium +28.2%
Contains less Sodium -96.4%
Equal in Selenium - 9.7
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 6% 26% 10% 133% 28% 44% 4% 53%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 3% 8% 58% 13% 5% 15% 6% 2% 53%
Contains more Iron +1028.6%
Contains more Zinc +96.2%
Contains more Copper +664.7%
Contains more Manganese +188.9%
Contains more Calcium +816.7%
Contains more Magnesium +37.5%
Contains more Phosphorus +128.8%
Contains more Potassium +28.2%
Contains less Sodium -96.4%
Equal in Selenium - 9.7

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.
Spread
9
:
2
Yogurt
Contains more Vitamin A +2075%
Contains more Vitamin E +17300%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +647.8%
Contains more Vitamin B3 +731.7%
Contains more Vitamin B5 +29.9%
Contains more Vitamin B6 +90.5%
Contains more Vitamin B12 +49.3%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +107.5%
Contains more Folate +250%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 35% 18% 0% 43% 31% 33% 26% 28% 2% 140% 4%
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 +2075%
Contains more Vitamin E +17300%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +647.8%
Contains more Vitamin B3 +731.7%
Contains more Vitamin B5 +29.9%
Contains more Vitamin B6 +90.5%
Contains more Vitamin B12 +49.3%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +107.5%
Contains more Folate +250%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spread
3
:
2
Yogurt
Contains more Fats +4346.2%
Contains more Carbs +231.7%
Contains more Other +286.1%
Contains more Protein +33%
Contains more Water +41.2%
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 g
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 Fats +4346.2%
Contains more Carbs +231.7%
Contains more Other +286.1%
Contains more Protein +33%
Contains more Water +41.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spread
2
:
1
Yogurt
Contains more Monounsaturated Fat +14209.4%
Contains more Polyunsaturated fat +21275%
Contains less Saturated Fat -98%
37% 47% 16%
Saturated Fat: 5.977 g
Monounsaturated Fat: 7.584 g
Polyunsaturated fat: 2.565 g
64% 29% 7%
Saturated Fat: 0.117 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.012 g
Contains more Monounsaturated Fat +14209.4%
Contains more Polyunsaturated fat +21275%
Contains less Saturated Fat -98%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spread 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 vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Spread Yogurt Opinion
Net carbs 11.74g 3.6g Spread
Protein 7.66g 10.19g Yogurt
Fats 17.34g 0.39g Spread
Carbs 11.94g 3.6g Spread
Calories 235kcal 59kcal Spread
Sugar 0g 3.24g Spread
Fiber 0.2g 0g Spread
Calcium 12mg 110mg Yogurt
Iron 0.79mg 0.07mg Spread
Magnesium 8mg 11mg Yogurt
Phosphorus 59mg 135mg Yogurt
Potassium 110mg 141mg Yogurt
Sodium 1013mg 36mg Yogurt
Zinc 1.02mg 0.52mg Spread
Copper 0.13mg 0.017mg Spread
Manganese 0.026mg 0.009mg Spread
Selenium 9.7µg 9.7µg
Vitamin A 87IU 4IU Spread
Vitamin A RAE 26µg 1µg Spread
Vitamin E 1.74mg 0.01mg Spread
Vitamin D 22IU 0IU Spread
Vitamin D 0.6µg 0µg Spread
Vitamin B1 0.172mg 0.023mg Spread
Vitamin B2 0.134mg 0.278mg Yogurt
Vitamin B3 1.73mg 0.208mg Spread
Vitamin B5 0.43mg 0.331mg Spread
Vitamin B6 0.12mg 0.063mg Spread
Folate 2µg 7µg Yogurt
Vitamin B12 1.12µg 0.75µg Spread
Vitamin K 1.6µg 0µg Spread
Tryptophan 0.082mg Spread
Threonine 0.334mg Spread
Isoleucine 0.334mg Spread
Leucine 0.6mg Spread
Lysine 0.663mg Spread
Methionine 0.196mg Spread
Phenylalanine 0.301mg Spread
Valine 0.356mg Spread
Histidine 0.279mg Spread
Cholesterol 38mg 5mg Yogurt
Trans Fat 0.006g Spread
Saturated Fat 5.977g 0.117g Yogurt
Monounsaturated Fat 7.584g 0.053g Spread
Polyunsaturated fat 2.565g 0.012g Spread
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
Spread Yogurt
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
30%
Spread
17%
Yogurt
Minerals Daily Need Coverage Score
33%
Spread
19%
Yogurt

Comparison summary

Which food contains less Sodium?
Yogurt
Yogurt contains less Sodium (difference - 977mg)
Which food is lower in Cholesterol?
Yogurt
Yogurt is lower in Cholesterol (difference - 33mg)
Which food is lower in Saturated Fat?
Yogurt
Yogurt is lower in Saturated Fat (difference - 5.86g)
Which food is lower in Sugar?
Spread
Spread is lower in Sugar (difference - 3.24g)
Which food is lower in glycemic index?
Spread
Spread is lower in glycemic index (difference - 19)
Which food is cheaper?
Spread
Spread is cheaper (difference - $2.6)
Which food is richer in vitamins?
Spread
Spread is relatively richer in vitamins
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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.