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Yogurt vs. Banana — In-Depth Nutrition Comparison

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What are the main differences between Yogurt and Banana?

  • Yogurt is richer in Vitamin B12, Phosphorus, Selenium, Vitamin B2, and Calcium, yet Banana is richer in Vitamin B6, Manganese, Fiber, Vitamin C, and Copper.
  • Yogurt's daily need coverage for Vitamin B12 is 31% higher.
  • Yogurt has 22 times more Calcium than Banana. Yogurt has 110mg of Calcium, while Banana has 5mg.

We used Yogurt, Greek, plain, nonfat and Bananas, raw types in this comparison.

Infographic

Yogurt vs Banana 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.
Yogurt
4
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%
Banana
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 1.5% 32% 9.8% 26% 4.1% 9.4% 0.13% 35% 5.5%
Contains more CalciumCalcium +2100%
Contains more ZincZinc +246.7%
Contains more PhosphorusPhosphorus +513.6%
Contains more SeleniumSelenium +870%
Contains more MagnesiumMagnesium +145.5%
Contains more PotassiumPotassium +153.9%
Contains more IronIron +271.4%
Contains more CopperCopper +358.8%
Contains less SodiumSodium -97.2%
Contains more ManganeseManganese +2900%

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.
Yogurt
3
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% 0.24% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
Banana
8
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 29% 3.8% 2% 0% 7.8% 17% 12% 20% 85% 0% 1.3% 15% 5.3%
Contains more Vitamin B2Vitamin B2 +280.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +54.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1500%
Contains more Vitamin EVitamin E +900%
Contains more Vitamin B1Vitamin B1 +34.8%
Contains more Vitamin B3Vitamin B3 +219.7%
Contains more Vitamin B6Vitamin B6 +482.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +185.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.334mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yogurt
3
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Banana
2
23% 75%
Protein: 1.09 g
Fats: 0.33 g
Carbs: 22.84 g
Water: 74.91 g
Other: 0.83 g
Contains more ProteinProtein +834.9%
Contains more FatsFats +18.2%
Contains more WaterWater +13.6%
Contains more CarbsCarbs +534.4%
Contains more OtherOther +15.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Banana
2
52% 15% 34%
Saturated Fat: Sat. Fat 0.112 g
Monounsaturated Fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.073 g
Contains more Mono. FatMonounsaturated Fat +65.6%
Contains more Poly. FatPolyunsaturated fat +508.3%
~equal in Saturated Fat ~0.112g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Yogurt
2
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.54 g
Maltose: 0 g
Galactose: 0.7 g
Banana
5
31% 14% 28% 28%
Starch: 5.38 g
Sucrose: 2.39 g
Glucose: 4.98 g
Fructose: 4.85 g
Lactose: 0 g
Maltose: 0.01 g
Galactose: 0 g
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
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.
Yogurt Banana
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sodium 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 Yogurt Banana Opinion
Calories 59kcal 89kcal Banana
Protein 10.19g 1.09g Yogurt
Fats 0.39g 0.33g Yogurt
Vitamin C 0mg 8.7mg Banana
Net carbs 3.6g 20.24g Banana
Carbs 3.6g 22.84g Banana
Cholesterol 5mg 0mg Banana
Magnesium 11mg 27mg Banana
Calcium 110mg 5mg Yogurt
Potassium 141mg 358mg Banana
Iron 0.07mg 0.26mg Banana
Sugar 3.24g 12.23g Yogurt
Fiber 0g 2.6g Banana
Copper 0.017mg 0.078mg Banana
Zinc 0.52mg 0.15mg Yogurt
Starch 5.38g Banana
Phosphorus 135mg 22mg Yogurt
Sodium 36mg 1mg Banana
Vitamin A 4IU 64IU Banana
Vitamin A 1µg 3µg Banana
Vitamin E 0.01mg 0.1mg Banana
Manganese 0.009mg 0.27mg Banana
Selenium 9.7µg 1µg Yogurt
Vitamin B1 0.023mg 0.031mg Banana
Vitamin B2 0.278mg 0.073mg Yogurt
Vitamin B3 0.208mg 0.665mg Banana
Vitamin B5 0.331mg 0.334mg Banana
Vitamin B6 0.063mg 0.367mg Banana
Vitamin B12 0.75µg 0µg Yogurt
Vitamin K 0µg 0.5µg Banana
Folate 7µg 20µg Banana
Trans Fat 0.006g 0g Banana
Choline 15.1mg 9.8mg Yogurt
Saturated Fat 0.117g 0.112g Banana
Monounsaturated Fat 0.053g 0.032g Yogurt
Polyunsaturated fat 0.012g 0.073g Banana
Tryptophan 0.009mg Banana
Threonine 0.028mg Banana
Isoleucine 0.028mg Banana
Leucine 0.068mg Banana
Lysine 0.05mg Banana
Methionine 0.008mg Banana
Phenylalanine 0.049mg Banana
Valine 0.047mg Banana
Histidine 0.077mg Banana
Fructose 0g 4.85g Banana
Omega-3 - ALA 0.001g Yogurt
Omega-6 - Linoleic acid 0.01g Yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yogurt Banana
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
17%
Yogurt
15%
Banana
Minerals Daily Need Coverage Score
19%
Yogurt
14%
Banana

Comparison summary

Which food is lower in Sugar?
Yogurt
Yogurt is lower in Sugar (difference - 8.99g)
Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 29)
Which food is lower in Cholesterol?
Banana
Banana is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Banana
Banana contains less Sodium (difference - 35mg)
Which food is lower in Saturated Fat?
Banana
Banana is lower in Saturated Fat (difference - 0.005g)
Which food is cheaper?
Banana
Banana is cheaper (difference - $2.4)
Which food is richer in vitamins?
Banana
Banana 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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/nutrients
  2. Banana - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/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.