Yogurt vs. Almonds — In-Depth Nutrition Comparison
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What are the differences between yogurt and almonds?
- Yogurt is higher in vitamin B12, yet almonds are higher in vitamin E, copper, manganese, vitamin B2, magnesium, fiber, phosphorus, iron, and zinc.
- Almonds' daily need coverage for vitamin E is 171% more.
- The glycemic index of almonds is lower.
We used Yogurt, Greek, plain, nonfat and Nuts, almonds types in this article.
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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 SeleniumSelenium | +136.6% |
| Contains more MagnesiumMagnesium | +2354.5% |
| Contains more CalciumCalcium | +144.5% |
| Contains more PotassiumPotassium | +419.9% |
| Contains more IronIron | +5200% |
| Contains more CopperCopper | +5964.7% |
| Contains more ZincZinc | +500% |
| Contains more PhosphorusPhosphorus | +256.3% |
| Contains less SodiumSodium | -97.2% |
| Contains more ManganeseManganese | +24111.1% |
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 AVitamin A | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin EVitamin E | +256200% |
| Contains more Vitamin B1Vitamin B1 | +791.3% |
| Contains more Vitamin B2Vitamin B2 | +309.4% |
| Contains more Vitamin B3Vitamin B3 | +1639.4% |
| Contains more Vitamin B5Vitamin B5 | +42.3% |
| Contains more Vitamin B6Vitamin B6 | +117.5% |
| Contains more FolateFolate | +528.6% |
| Contains more CholineCholine | +245% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +1829.7% |
| Contains more ProteinProtein | +107.6% |
| Contains more FatsFats | +12702.6% |
| Contains more CarbsCarbs | +498.6% |
| Contains more OtherOther | +311.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -96.9% |
| Contains more Mono. FatMonounsaturated fat | +59430.2% |
| Contains more Poly. FatPolyunsaturated fat | +102641.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more LactoseLactose | +∞% |
| Contains more GalactoseGalactose | +900% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin E | 0.01mg | 25.63mg | 171% |
| Copper | 0.017mg | 1.031mg | 113% |
| Manganese | 0.009mg | 2.179mg | 94% |
| Polyunsaturated fat | 0.012g | 12.329g | 82% |
| Monounsaturated fat | 0.053g | 31.551g | 79% |
| Fats | 0.39g | 49.93g | 76% |
| Vitamin B2 | 0.278mg | 1.138mg | 66% |
| Magnesium | 11mg | 270mg | 62% |
| Fiber | 0g | 12.5g | 50% |
| Phosphorus | 135mg | 481mg | 49% |
| Iron | 0.07mg | 3.71mg | 46% |
| Vitamin B12 | 0.75µg | 0µg | 31% |
| Calories | 59kcal | 579kcal | 26% |
| Zinc | 0.52mg | 3.12mg | 24% |
| Protein | 10.19g | 21.15g | 22% |
| Vitamin B3 | 0.208mg | 3.618mg | 21% |
| Potassium | 141mg | 733mg | 17% |
| Saturated fat | 0.117g | 3.802g | 17% |
| Calcium | 110mg | 269mg | 16% |
| Vitamin B1 | 0.023mg | 0.205mg | 15% |
| Selenium | 9.7µg | 4.1µg | 10% |
| Folate | 7µg | 44µg | 9% |
| Choline | 15.1mg | 52.1mg | 7% |
| Carbs | 3.6g | 21.55g | 6% |
| Vitamin B6 | 0.063mg | 0.137mg | 6% |
| Vitamin B5 | 0.331mg | 0.471mg | 3% |
| Sodium | 36mg | 1mg | 2% |
| Cholesterol | 5mg | 0mg | 2% |
| Net carbs | 3.6g | 9.05g | N/A |
| Sugar | 3.24g | 4.35g | N/A |
| Starch | 0.72g | 0% | |
| Vitamin A | 1µg | 0µg | 0% |
| Trans fat | 0.006g | 0.015g | N/A |
| Tryptophan | 0.211mg | 0% | |
| Threonine | 0.601mg | 0% | |
| Isoleucine | 0.751mg | 0% | |
| Leucine | 1.473mg | 0% | |
| Lysine | 0.568mg | 0% | |
| Methionine | 0.157mg | 0% | |
| Phenylalanine | 1.132mg | 0% | |
| Valine | 0.855mg | 0% | |
| Histidine | 0.539mg | 0% | |
| Fructose | 0g | 0.11g | 0% |
| Omega-3 - ALA | 0.001g | 0.003g | N/A |
| Omega-6 - Eicosadienoic acid | 0g | 0.002g | N/A |
| Omega-6 - Linoleic acid | 0.01g | 12.32g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
17%
78%
Minerals Daily Need Coverage Score
19%
142%
Comparison summary
Which food is lower in Sugar?
Yogurt is lower in Sugar (difference - 1.11g)
Which food is lower in Saturated fat?
Yogurt is lower in Saturated fat (difference - 3.685g)
Which food is lower in Cholesterol?
Almonds is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Almonds contains less Sodium (difference - 35mg)
Which food is lower in glycemic index?
Almonds is lower in glycemic index (difference - 19)
Which food is cheaper?
Almonds is cheaper (difference - $0.2)
Which food is richer in minerals?
Almonds is relatively richer in minerals
Which food is richer in vitamins?
Almonds is relatively richer in vitamins