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Sugar vs. Yogurt — In-Depth Nutrition Comparison

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Differences between Sugar and Yogurt

  • Sugar contains less Vitamin B12, Vitamin B2, Phosphorus, Selenium, Calcium, and Vitamin B5 than Yogurt.
  • Yogurt's daily need coverage for Vitamin B12 is 31% higher.

The food types used in this comparison are Sugars, granulated and Yogurt, Greek, plain, nonfat.

Infographic

Sugar 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.
Sugar
1
:
9
Yogurt
Contains less Sodium -97.2%
Contains more Calcium +10900%
Contains more Iron +40%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +6950%
Contains more Zinc +5100%
Contains more Copper +142.9%
Contains more Manganese +125%
Contains more Selenium +1516.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 2% 0% 0% 1% 1% 1% 3% 1% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 3% 8% 58% 13% 5% 15% 6% 2% 53%
Contains less Sodium -97.2%
Contains more Calcium +10900%
Contains more Iron +40%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +6950%
Contains more Zinc +5100%
Contains more Copper +142.9%
Contains more Manganese +125%
Contains more Selenium +1516.7%

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.
Sugar
0
:
9
Yogurt
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +1363.2%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 0% 5% 0% 0% 0% 0% 0% 0%
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 +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +1363.2%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sugar
1
:
4
Yogurt
Contains more Carbs +2677.2%
Contains more Protein +∞%
Contains more Fats +∞%
Contains more Water +425400%
Contains more Other +∞%
100%
Protein: 0 g
Fats: 0 g
Carbs: 99.98 g
Water: 0.02 g
Other: 0 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 Carbs +2677.2%
Contains more Protein +∞%
Contains more Fats +∞%
Contains more Water +425400%
Contains more Other +∞%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Sugar
1
:
2
Yogurt
Contains more Sucrose +∞%
Contains more Lactose +∞%
Contains more Galactose +∞%
100%
Starch: 0 g
Sucrose: 99.8 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.54 g
Maltose: 0 g
Galactose: 0.7 g
Contains more Sucrose +∞%
Contains more Lactose +∞%
Contains more Galactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sugar Yogurt Opinion
Net carbs 99.98g 3.6g Sugar
Protein 0g 10.19g Yogurt
Fats 0g 0.39g Yogurt
Carbs 99.98g 3.6g Sugar
Calories 387kcal 59kcal Sugar
Sugar 99.8g 3.24g Yogurt
Calcium 1mg 110mg Yogurt
Iron 0.05mg 0.07mg Yogurt
Magnesium 0mg 11mg Yogurt
Phosphorus 0mg 135mg Yogurt
Potassium 2mg 141mg Yogurt
Sodium 1mg 36mg Sugar
Zinc 0.01mg 0.52mg Yogurt
Copper 0.007mg 0.017mg Yogurt
Manganese 0.004mg 0.009mg Yogurt
Selenium 0.6µg 9.7µg Yogurt
Vitamin A 0IU 4IU Yogurt
Vitamin A RAE 0µg 1µg Yogurt
Vitamin E 0mg 0.01mg Yogurt
Vitamin B1 0mg 0.023mg Yogurt
Vitamin B2 0.019mg 0.278mg Yogurt
Vitamin B3 0mg 0.208mg Yogurt
Vitamin B5 0mg 0.331mg Yogurt
Vitamin B6 0mg 0.063mg Yogurt
Folate 0µg 7µg Yogurt
Vitamin B12 0µg 0.75µg Yogurt
Cholesterol 0mg 5mg Sugar
Trans Fat 0.006g Sugar
Saturated Fat 0g 0.117g Sugar
Monounsaturated Fat 0g 0.053g Yogurt
Polyunsaturated fat 0g 0.012g Yogurt
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
Sugar 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
0%
Sugar
17%
Yogurt
Minerals Daily Need Coverage Score
1%
Sugar
19%
Yogurt

Comparison summary

Which food is lower in Sugar?
Yogurt
Yogurt is lower in Sugar (difference - 96.56g)
Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 46)
Which food is richer in minerals?
Yogurt
Yogurt is relatively richer in minerals
Which food is richer in vitamins?
Yogurt
Yogurt is relatively richer in vitamins
Which food contains less Sodium?
Sugar
Sugar contains less Sodium (difference - 35mg)
Which food is lower in Cholesterol?
Sugar
Sugar is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Sugar
Sugar is lower in Saturated Fat (difference - 0.117g)
Which food is cheaper?
Sugar
Sugar is cheaper (difference - $2.5)

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. Sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169655/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.