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  6. Flour vs. Yogurt

Flour vs. Yogurt — In-Depth Nutrition Comparison

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What are the differences between Flour and Yogurt?

  • Flour is higher in Vitamin B1, Iron, Folate, Selenium, Vitamin B3, Manganese, Vitamin B2, Copper, and Fiber, yet Yogurt is higher in Vitamin B12.
  • Flour's daily need coverage for Vitamin B1 is 64% more.

We used Wheat flour, white, all-purpose, enriched, bleached and Yogurt, Greek, plain, nonfat types in this article.

Infographic

Flour 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.
Flour
Flour
7
:
3
Yogurt
Yogurt
Contains more Iron +6528.6%
Contains more Magnesium +100%
Contains less Sodium -94.4%
Contains more Zinc +34.6%
Contains more Copper +747.1%
Contains more Manganese +7477.8%
Contains more Selenium +249.5%
Contains more Calcium +633.3%
Contains more Phosphorus +25%
Contains more Potassium +31.8%
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Yogurt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 3% 8% 58% 13% 5% 15% 6% 2% 53%
Contains more Iron +6528.6%
Contains more Magnesium +100%
Contains less Sodium -94.4%
Contains more Zinc +34.6%
Contains more Copper +747.1%
Contains more Manganese +7477.8%
Contains more Selenium +249.5%
Contains more Calcium +633.3%
Contains more Phosphorus +25%
Contains more Potassium +31.8%

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.
Flour
Flour
7
:
3
Yogurt
Yogurt
Contains more Vitamin E +500%
Contains more Vitamin B1 +3313%
Contains more Vitamin B2 +77.7%
Contains more Vitamin B3 +2738.5%
Contains more Vitamin B5 +32.3%
Contains more Folate +2514.3%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B6 +43.2%
Contains more Vitamin B12 +∞%
Flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
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 +500%
Contains more Vitamin B1 +3313%
Contains more Vitamin B2 +77.7%
Contains more Vitamin B3 +2738.5%
Contains more Vitamin B5 +32.3%
Contains more Folate +2514.3%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B6 +43.2%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
3
:
2
Yogurt
Yogurt
Contains more Fats +151.3%
Contains more Carbs +2019.7%
Contains more Water +613.9%
Contains more Other +56.5%
Equal in Protein - 10.19
Flour
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 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 +151.3%
Contains more Carbs +2019.7%
Contains more Water +613.9%
Contains more Other +56.5%
Equal in Protein - 10.19

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
2
:
1
Yogurt
Yogurt
Contains more Monounsaturated Fat +64.2%
Contains more Polyunsaturated fat +3341.7%
Contains less Saturated Fat -24.5%
Flour
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Yogurt
64% 29% 7%
Saturated Fat: 0.117 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.012 g
Contains more Monounsaturated Fat +64.2%
Contains more Polyunsaturated fat +3341.7%
Contains less Saturated Fat -24.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flour Yogurt Opinion
Net carbs 73.61g 3.6g Flour
Protein 10.33g 10.19g Flour
Fats 0.98g 0.39g Flour
Carbs 76.31g 3.6g Flour
Calories 364kcal 59kcal Flour
Sugar 0.27g 3.24g Flour
Fiber 2.7g 0g Flour
Calcium 15mg 110mg Yogurt
Iron 4.64mg 0.07mg Flour
Magnesium 22mg 11mg Flour
Phosphorus 108mg 135mg Yogurt
Potassium 107mg 141mg Yogurt
Sodium 2mg 36mg Flour
Zinc 0.7mg 0.52mg Flour
Copper 0.144mg 0.017mg Flour
Manganese 0.682mg 0.009mg Flour
Selenium 33.9µg 9.7µg Flour
Vitamin A 0IU 4IU Yogurt
Vitamin A RAE 0µg 1µg Yogurt
Vitamin E 0.06mg 0.01mg Flour
Vitamin B1 0.785mg 0.023mg Flour
Vitamin B2 0.494mg 0.278mg Flour
Vitamin B3 5.904mg 0.208mg Flour
Vitamin B5 0.438mg 0.331mg Flour
Vitamin B6 0.044mg 0.063mg Yogurt
Folate 183µg 7µg Flour
Vitamin B12 0µg 0.75µg Yogurt
Vitamin K 0.3µg 0µg Flour
Tryptophan 0.127mg Flour
Threonine 0.281mg Flour
Isoleucine 0.357mg Flour
Leucine 0.71mg Flour
Lysine 0.228mg Flour
Methionine 0.183mg Flour
Phenylalanine 0.52mg Flour
Valine 0.415mg Flour
Histidine 0.23mg Flour
Cholesterol 0mg 5mg Flour
Trans Fat 0.006g Flour
Saturated Fat 0.155g 0.117g Yogurt
Monounsaturated Fat 0.087g 0.053g Flour
Polyunsaturated fat 0.413g 0.012g Flour
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
Flour 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
50%
Flour
17%
Yogurt
Minerals Daily Need Coverage Score
59%
Flour
19%
Yogurt

Comparison summary

Which food is lower in Saturated Fat?
Yogurt
Yogurt is lower in Saturated Fat (difference - 0.038g)
Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 53)
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 2.97g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 34mg)
Which food is lower in Cholesterol?
Flour
Flour is lower in Cholesterol (difference - 5mg)
Which food is cheaper?
Flour
Flour is cheaper (difference - $1.6)
Which food is richer in vitamins?
Flour
Flour 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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.