Vegetable vs. Yogurt — In-Depth Nutrition Comparison
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Significant differences between vegetable and yogurt
- Vegetable has more vitamin A, vitamin K, fiber, manganese, and iron; however, yogurt is richer in vitamin B12, selenium, vitamin B2, phosphorus, and calcium.
- Vegetable covers your daily vitamin A needs 85% more than yogurt.
- Vegetable has a higher glycemic index. The glycemic index of vegetable is 66, while the glycemic index of yogurt is 19.
Specific food types used in this comparison are Vegetables, mixed, frozen, cooked, boiled, drained, without salt 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 | +100% |
| Contains more PotassiumPotassium | +19.9% |
| Contains more IronIron | +1071.4% |
| Contains more CopperCopper | +388.2% |
| Contains more ManganeseManganese | +4111.1% |
| Contains more CalciumCalcium | +340% |
| Contains more PhosphorusPhosphorus | +164.7% |
| Contains more SeleniumSelenium | +3133.3% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +21300% |
| Contains more Vitamin EVitamin E | +3700% |
| Contains more Vitamin B1Vitamin B1 | +208.7% |
| Contains more Vitamin B3Vitamin B3 | +309.1% |
| Contains more Vitamin B6Vitamin B6 | +17.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +171.4% |
| Contains more CholineCholine | +59.6% |
| Contains more Vitamin B2Vitamin B2 | +131.7% |
| Contains more Vitamin B5Vitamin B5 | +119.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 0.75µg | 31% |
| Vitamin A | 214µg | 1µg | 24% |
| Vitamin K | 23.5µg | 0µg | 20% |
| Fiber | 4.4g | 0g | 18% |
| Selenium | 0.3µg | 9.7µg | 17% |
| Manganese | 0.379mg | 0.009mg | 16% |
| Protein | 2.86g | 10.19g | 15% |
| Phosphorus | 51mg | 135mg | 12% |
| Vitamin B2 | 0.12mg | 0.278mg | 12% |
| Iron | 0.82mg | 0.07mg | 9% |
| Calcium | 25mg | 110mg | 9% |
| Copper | 0.083mg | 0.017mg | 7% |
| Vitamin B5 | 0.151mg | 0.331mg | 4% |
| Vitamin C | 3.2mg | 0mg | 4% |
| Vitamin B1 | 0.071mg | 0.023mg | 4% |
| Vitamin B3 | 0.851mg | 0.208mg | 4% |
| Magnesium | 22mg | 11mg | 3% |
| Carbs | 13.09g | 3.6g | 3% |
| Folate | 19µg | 7µg | 3% |
| Cholesterol | 0mg | 5mg | 2% |
| Vitamin E | 0.38mg | 0.01mg | 2% |
| Choline | 24.1mg | 15.1mg | 2% |
| Potassium | 169mg | 141mg | 1% |
| Vitamin B6 | 0.074mg | 0.063mg | 1% |
| Calories | 65kcal | 59kcal | 0% |
| Fats | 0.15g | 0.39g | 0% |
| Net carbs | 8.69g | 3.6g | N/A |
| Sugar | 3.12g | 3.24g | N/A |
| Zinc | 0.49mg | 0.52mg | 0% |
| Sodium | 35mg | 36mg | 0% |
| Trans fat | 0g | 0.006g | N/A |
| Saturated fat | 0.031g | 0.117g | 0% |
| Monounsaturated fat | 0.01g | 0.053g | 0% |
| Polyunsaturated fat | 0.072g | 0.012g | 0% |
| Tryptophan | 0.029mg | 0% | |
| Threonine | 0.115mg | 0% | |
| Isoleucine | 0.139mg | 0% | |
| Leucine | 0.19mg | 0% | |
| Lysine | 0.17mg | 0% | |
| Methionine | 0.034mg | 0% | |
| Phenylalanine | 0.12mg | 0% | |
| Valine | 0.149mg | 0% | |
| Histidine | 0.073mg | 0% | |
| Omega-3 - ALA | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 0.01g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +263.6% |
| Contains more ProteinProtein | +256.3% |
| Contains more FatsFats | +160% |
~equal in
Water
~85.1g
~equal in
Other
~0.72g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -73.5% |
| Contains more Poly. FatPolyunsaturated fat | +500% |
| Contains more Mono. FatMonounsaturated fat | +430% |
