Surimi vs. Yogurt — In-Depth Nutrition Comparison
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A recap on differences between surimi and yogurt
- Surimi is higher in vitamin B12, selenium, phosphorus, and magnesium, yet yogurt is higher in vitamin B2, calcium, and vitamin B5.
- Surimi covers your daily vitamin B12 needs 35% more than yogurt.
- Surimi contains 63 times more vitamin E than yogurt. While surimi contains 0.63mg of vitamin E, yogurt contains only 0.01mg.
- The amount of cholesterol in yogurt is lower.
- The glycemic index of yogurt is lower.
Food varieties used in this article are Fish, surimi and Yogurt, Greek, plain, nonfat.
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.
| Contains more MagnesiumMagnesium | +290.9% |
| Contains more IronIron | +271.4% |
| Contains more CopperCopper | +88.2% |
| Contains more PhosphorusPhosphorus | +108.9% |
| Contains more ManganeseManganese | +22.2% |
| Contains more SeleniumSelenium | +189.7% |
| Contains more CalciumCalcium | +1122.2% |
| Contains more PotassiumPotassium | +25.9% |
| Contains more ZincZinc | +57.6% |
| Contains less SodiumSodium | -74.8% |
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.
| Contains more Vitamin AVitamin A | +1900% |
| Contains more Vitamin EVitamin E | +6200% |
| Contains more Vitamin B12Vitamin B12 | +113.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin B1Vitamin B1 | +15% |
| Contains more Vitamin B2Vitamin B2 | +1223.8% |
| Contains more Vitamin B5Vitamin B5 | +372.9% |
| Contains more Vitamin B6Vitamin B6 | +110% |
| Contains more FolateFolate | +250% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 1.6µg | 0.75µg | 35% |
| Selenium | 28.1µg | 9.7µg | 33% |
| Phosphorus | 282mg | 135mg | 21% |
| Vitamin B2 | 0.021mg | 0.278mg | 20% |
| Calcium | 9mg | 110mg | 10% |
| Protein | 15.18g | 10.19g | 10% |
| Cholesterol | 30mg | 5mg | 8% |
| Magnesium | 43mg | 11mg | 8% |
| Sodium | 143mg | 36mg | 5% |
| Vitamin B5 | 0.07mg | 0.331mg | 5% |
| Vitamin E | 0.63mg | 0.01mg | 4% |
| Vitamin B6 | 0.03mg | 0.063mg | 3% |
| Polyunsaturated fat | 0.443g | 0.012g | 3% |
| Choline | 15.1mg | 3% | |
| Calories | 99kcal | 59kcal | 2% |
| Vitamin A | 20µg | 1µg | 2% |
| Copper | 0.032mg | 0.017mg | 2% |
| Iron | 0.26mg | 0.07mg | 2% |
| Zinc | 0.33mg | 0.52mg | 2% |
| Fats | 0.9g | 0.39g | 1% |
| Potassium | 112mg | 141mg | 1% |
| Carbs | 6.85g | 3.6g | 1% |
| Folate | 2µg | 7µg | 1% |
| Net carbs | 6.85g | 3.6g | N/A |
| Sugar | 0g | 3.24g | N/A |
| Manganese | 0.011mg | 0.009mg | 0% |
| Vitamin B1 | 0.02mg | 0.023mg | 0% |
| Vitamin B3 | 0.22mg | 0.208mg | 0% |
| Vitamin K | 0.1µg | 0µg | 0% |
| Trans fat | 0.006g | N/A | |
| Saturated fat | 0.191g | 0.117g | 0% |
| Monounsaturated fat | 0.149g | 0.053g | 0% |
| Tryptophan | 0.092mg | 0% | |
| Threonine | 0.734mg | 0% | |
| Isoleucine | 0.709mg | 0% | |
| Leucine | 1.202mg | 0% | |
| Lysine | 1.387mg | 0% | |
| Methionine | 0.515mg | 0% | |
| Phenylalanine | 0.595mg | 0% | |
| Valine | 0.77mg | 0% | |
| Histidine | 0.35mg | 0% | |
| Omega-3 - EPA | 0.157g | 0g | N/A |
| Omega-3 - DHA | 0.241g | 0g | N/A |
| Omega-3 - ALA | 0.001g | N/A | |
| Omega-3 - DPA | 0.014g | 0g | N/A |
| Omega-6 - Linoleic acid | 0.01g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +49% |
| Contains more FatsFats | +130.8% |
| Contains more CarbsCarbs | +90.3% |
| Contains more WaterWater | +11.5% |
~equal in
Other
~0.72g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +181.1% |
| Contains more Poly. FatPolyunsaturated fat | +3591.7% |
| Contains less Sat. FatSaturated fat | -38.7% |
