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  6. Vegetable oil vs. Yogurt

Vegetable oil vs. Yogurt — In-Depth Nutrition Comparison

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Differences between Vegetable oil and Yogurt

  • Vegetable oil has more Vitamin E , and Vitamin K, while Yogurt has more Vitamin B12, Vitamin B2, Phosphorus, Selenium, Calcium, and Vitamin B5.
  • Vegetable oil's daily need coverage for Vitamin E is 98% higher.
  • The amount of Saturated Fat in Yogurt is lower.

The food types used in this comparison are Oil, corn, peanut, and olive and Yogurt, Greek, plain, nonfat.

Infographic

Vegetable oil 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.
Vegetable oil
Vegetable oil
2
:
8
Yogurt
Yogurt
Contains more Iron +85.7%
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +2500%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Vegetable oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 5% 0% 0% 0% 0% 1% 0% 0% 0%
Yogurt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 3% 8% 58% 13% 5% 15% 6% 2% 53%
Contains more Iron +85.7%
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +2500%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%

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.
Vegetable oil
Vegetable oil
2
:
8
Yogurt
Yogurt
Contains more Vitamin E +147700%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Vegetable oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 296% 0% 0% 0% 0% 0% 0% 0% 0% 0% 53%
Yogurt
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 E +147700%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
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
Vegetable oil
Vegetable oil
1
:
4
Yogurt
Yogurt
Contains more Fats +25541%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Vegetable oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Yogurt
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 +25541%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Vegetable oil
Vegetable oil
2
:
1
Yogurt
Yogurt
Contains more Monounsaturated Fat +90528.3%
Contains more Polyunsaturated fat +275175%
Contains less Saturated Fat -99.2%
Vegetable oil
15% 50% 35%
Saturated Fat: 14.367 g
Monounsaturated Fat: 48.033 g
Polyunsaturated fat: 33.033 g
Yogurt
64% 29% 7%
Saturated Fat: 0.117 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.012 g
Contains more Monounsaturated Fat +90528.3%
Contains more Polyunsaturated fat +275175%
Contains less Saturated Fat -99.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Vegetable oil Yogurt Opinion
Net carbs 0g 3.6g Yogurt
Protein 0g 10.19g Yogurt
Fats 100g 0.39g Vegetable oil
Carbs 0g 3.6g Yogurt
Calories 884kcal 59kcal Vegetable oil
Sugar 0g 3.24g Vegetable oil
Calcium 0mg 110mg Yogurt
Iron 0.13mg 0.07mg Vegetable oil
Magnesium 0mg 11mg Yogurt
Phosphorus 0mg 135mg Yogurt
Potassium 0mg 141mg Yogurt
Sodium 0mg 36mg Vegetable oil
Zinc 0.02mg 0.52mg Yogurt
Copper 0mg 0.017mg Yogurt
Manganese 0mg 0.009mg Yogurt
Selenium 0µg 9.7µg Yogurt
Vitamin A 0IU 4IU Yogurt
Vitamin A RAE 0µg 1µg Yogurt
Vitamin E 14.78mg 0.01mg Vegetable oil
Vitamin B1 0mg 0.023mg Yogurt
Vitamin B2 0mg 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
Vitamin K 21µg 0µg Vegetable oil
Cholesterol 0mg 5mg Vegetable oil
Trans Fat 0.006g Vegetable oil
Saturated Fat 14.367g 0.117g Yogurt
Monounsaturated Fat 48.033g 0.053g Vegetable oil
Polyunsaturated fat 33.033g 0.012g Vegetable oil
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
Vegetable oil Yogurt
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
29%
Vegetable oil
17%
Yogurt
Minerals Daily Need Coverage Score
1%
Vegetable oil
19%
Yogurt

Comparison summary

Which food is richer in minerals?
Yogurt
Yogurt is relatively richer in minerals
Which food is lower in Saturated Fat?
Yogurt
Yogurt is lower in Saturated Fat (difference - 14.25g)
Which food is richer in vitamins?
Yogurt
Yogurt is relatively richer in vitamins
Which food is lower in Sugar?
Vegetable oil
Vegetable oil is lower in Sugar (difference - 3.24g)
Which food contains less Sodium?
Vegetable oil
Vegetable oil contains less Sodium (difference - 36mg)
Which food is lower in Cholesterol?
Vegetable oil
Vegetable oil is lower in Cholesterol (difference - 5mg)
Which food is lower in glycemic index?
Vegetable oil
Vegetable oil is lower in glycemic index (difference - 19)
Which food is cheaper?
Vegetable oil
Vegetable oil is cheaper (difference - $1.3)

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. Vegetable oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167737/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.