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Wheat vs. Yogurt — In-Depth Nutrition Comparison

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Important differences between wheat and yogurt

  • Wheat has more selenium, manganese, copper, phosphorus, iron, vitamin B3, zinc, vitamin B1, and magnesium; however, yogurt has more vitamin B12.
  • Wheat 's daily need coverage for selenium is 145% more.
  • Wheat has 335 times more manganese than yogurt. Wheat has 3.012mg of manganese, while yogurt has 0.009mg.
  • Wheat has a higher glycemic index than yogurt.

The food varieties used in the comparison are Wheat, durum and Yogurt, Greek, plain, nonfat.

Infographic

Wheat  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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Yogurt
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
Contains more MagnesiumMagnesium +1209.1%
Contains more PotassiumPotassium +205.7%
Contains more IronIron +4928.6%
Contains more CopperCopper +3152.9%
Contains more ZincZinc +700%
Contains more PhosphorusPhosphorus +276.3%
Contains less SodiumSodium -94.4%
Contains more ManganeseManganese +33366.7%
Contains more SeleniumSelenium +821.6%
Contains more CalciumCalcium +223.5%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Yogurt
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.33% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
Contains more Vitamin B1Vitamin B1 +1721.7%
Contains more Vitamin B3Vitamin B3 +3139.4%
Contains more Vitamin B5Vitamin B5 +182.5%
Contains more Vitamin B6Vitamin B6 +565.1%
Contains more FolateFolate +514.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +129.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Yogurt
1
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 ProteinProtein +34.2%
Contains more FatsFats +533.3%
Contains more CarbsCarbs +1875.8%
Contains more OtherOther +147.2%
Contains more WaterWater +677.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
Contains more Mono. FatMonounsaturated fat +549.1%
Contains more Poly. FatPolyunsaturated fat +8050%
Contains less Sat. FatSaturated fat -74.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Yogurt DV% diff.
Selenium 89.4µg 9.7µg 145%
Manganese 3.012mg 0.009mg 131%
Copper 0.553mg 0.017mg 60%
Phosphorus 508mg 135mg 53%
Iron 3.52mg 0.07mg 43%
Vitamin B3 6.738mg 0.208mg 41%
Zinc 4.16mg 0.52mg 33%
Vitamin B1 0.419mg 0.023mg 33%
Magnesium 144mg 11mg 32%
Vitamin B12 0µg 0.75µg 31%
Vitamin B6 0.419mg 0.063mg 27%
Carbs 71.13g 3.6g 23%
Calories 339kcal 59kcal 14%
Vitamin B2 0.121mg 0.278mg 12%
Vitamin B5 0.935mg 0.331mg 12%
Potassium 431mg 141mg 9%
Folate 43µg 7µg 9%
Calcium 34mg 110mg 8%
Protein 13.68g 10.19g 7%
Polyunsaturated fat 0.978g 0.012g 6%
Choline 15.1mg 3%
Fats 2.47g 0.39g 3%
Cholesterol 0mg 5mg 2%
Saturated fat 0.454g 0.117g 2%
Sodium 2mg 36mg 1%
Monounsaturated fat 0.344g 0.053g 1%
Net carbs 71.13g 3.6g N/A
Sugar 3.24g N/A
Vitamin E 0.01mg 0%
Vitamin A 0µg 1µg 0%
Trans fat 0.006g N/A
Tryptophan 0.176mg 0%
Threonine 0.366mg 0%
Isoleucine 0.533mg 0%
Leucine 0.934mg 0%
Lysine 0.303mg 0%
Methionine 0.221mg 0%
Phenylalanine 0.681mg 0%
Valine 0.594mg 0%
Histidine 0.322mg 0%
Omega-3 - ALA 0.001g N/A
Omega-6 - Linoleic acid 0.01g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Yogurt
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
34%
Wheat
17%
Yogurt
Minerals Daily Need Coverage Score
168%
Wheat
19%
Yogurt

Comparison summary

Which food is lower in Saturated fat?
Yogurt
Yogurt is lower in Saturated fat (difference - 0.337g)
Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 31)
Which food is lower in Cholesterol?
Wheat
Wheat is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 3.24g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 34mg)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $2.2)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is richer in vitamins?
?
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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.