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  6. Vegetable vs. Yogurt

Vegetable vs. Yogurt — In-Depth Nutrition Comparison

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Significant differences between Vegetable and Yogurt

  • Vegetable has more Vitamin A RAE, Vitamin K, Fiber, Manganese, and Iron, however, Yogurt is richer in Vitamin B12, Selenium, Vitamin B2, Phosphorus, and Calcium.
  • Yogurt covers your daily Vitamin B12 needs 31% more than Vegetable.

Specific food types used in this comparison are Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Yogurt, Greek, plain, nonfat.

Infographic

Vegetable 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
Vegetable
6
:
4
Yogurt
Yogurt
Contains more Iron +1071.4%
Contains more Magnesium +100%
Contains more Potassium +19.9%
Contains more Copper +388.2%
Contains more Manganese +4111.1%
Contains more Calcium +340%
Contains more Phosphorus +164.7%
Contains more Selenium +3133.3%
Equal in Sodium - 36
Equal in Zinc - 0.52
Vegetable
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 31% 16% 22% 15% 5% 14% 28% 50% 2%
Yogurt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 3% 8% 58% 13% 5% 15% 6% 2% 53%
Contains more Iron +1071.4%
Contains more Magnesium +100%
Contains more Potassium +19.9%
Contains more Copper +388.2%
Contains more Manganese +4111.1%
Contains more Calcium +340%
Contains more Phosphorus +164.7%
Contains more Selenium +3133.3%
Equal in Sodium - 36
Equal in Zinc - 0.52

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
Vegetable
8
:
3
Yogurt
Yogurt
Contains more Vitamin A +106825%
Contains more Vitamin E +3700%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +208.7%
Contains more Vitamin B3 +309.1%
Contains more Vitamin B6 +17.5%
Contains more Folate +171.4%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +131.7%
Contains more Vitamin B5 +119.2%
Contains more Vitamin B12 +∞%
Vegetable
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
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 A +106825%
Contains more Vitamin E +3700%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +208.7%
Contains more Vitamin B3 +309.1%
Contains more Vitamin B6 +17.5%
Contains more Folate +171.4%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +131.7%
Contains more Vitamin B5 +119.2%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Vegetable
Vegetable
1
:
4
Yogurt
Yogurt
Contains more Carbs +263.6%
Contains more Protein +256.3%
Contains more Fats +160%
Equal in Water - 85.1
Equal in Other - 0.72
Vegetable
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 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 Carbs +263.6%
Contains more Protein +256.3%
Contains more Fats +160%
Equal in Water - 85.1
Equal in Other - 0.72

Fat Type Comparison

Fat type breakdown side-by-side comparison
Vegetable
Vegetable
2
:
1
Yogurt
Yogurt
Contains less Saturated Fat -73.5%
Contains more Polyunsaturated fat +500%
Contains more Monounsaturated Fat +430%
Vegetable
27% 9% 64%
Saturated Fat: 0.031 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.072 g
Yogurt
64% 29% 7%
Saturated Fat: 0.117 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.012 g
Contains less Saturated Fat -73.5%
Contains more Polyunsaturated fat +500%
Contains more Monounsaturated Fat +430%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Vegetable Yogurt Opinion
Net carbs 8.69g 3.6g Vegetable
Protein 2.86g 10.19g Yogurt
Fats 0.15g 0.39g Yogurt
Carbs 13.09g 3.6g Vegetable
Calories 65kcal 59kcal Vegetable
Sugar 3.12g 3.24g Vegetable
Fiber 4.4g 0g Vegetable
Calcium 25mg 110mg Yogurt
Iron 0.82mg 0.07mg Vegetable
Magnesium 22mg 11mg Vegetable
Phosphorus 51mg 135mg Yogurt
Potassium 169mg 141mg Vegetable
Sodium 35mg 36mg Vegetable
Zinc 0.49mg 0.52mg Yogurt
Copper 0.083mg 0.017mg Vegetable
Manganese 0.379mg 0.009mg Vegetable
Selenium 0.3µg 9.7µg Yogurt
Vitamin A 4277IU 4IU Vegetable
Vitamin A RAE 214µg 1µg Vegetable
Vitamin E 0.38mg 0.01mg Vegetable
Vitamin C 3.2mg 0mg Vegetable
Vitamin B1 0.071mg 0.023mg Vegetable
Vitamin B2 0.12mg 0.278mg Yogurt
Vitamin B3 0.851mg 0.208mg Vegetable
Vitamin B5 0.151mg 0.331mg Yogurt
Vitamin B6 0.074mg 0.063mg Vegetable
Folate 19µg 7µg Vegetable
Vitamin B12 0µg 0.75µg Yogurt
Vitamin K 23.5µg 0µg Vegetable
Tryptophan 0.029mg Vegetable
Threonine 0.115mg Vegetable
Isoleucine 0.139mg Vegetable
Leucine 0.19mg Vegetable
Lysine 0.17mg Vegetable
Methionine 0.034mg Vegetable
Phenylalanine 0.12mg Vegetable
Valine 0.149mg Vegetable
Histidine 0.073mg Vegetable
Cholesterol 0mg 5mg Vegetable
Trans Fat 0g 0.006g Vegetable
Saturated Fat 0.031g 0.117g Vegetable
Monounsaturated Fat 0.01g 0.053g Yogurt
Polyunsaturated fat 0.072g 0.012g Vegetable
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 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
36%
Vegetable
17%
Yogurt
Minerals Daily Need Coverage Score
19%
Vegetable
19%
Yogurt

Comparison summary

Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 47)
Which food is lower in Sugar?
Vegetable
Vegetable is lower in Sugar (difference - 0.12g)
Which food contains less Sodium?
Vegetable
Vegetable contains less Sodium (difference - 1mg)
Which food is lower in Cholesterol?
Vegetable
Vegetable is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Vegetable
Vegetable is lower in Saturated Fat (difference - 0.086g)
Which food is cheaper?
Vegetable
Vegetable is cheaper (difference - $2.1)
Which food is richer in vitamins?
Vegetable
Vegetable 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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.