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  6. Yogurt vs. Wheat Bread

Yogurt vs. Wheat Bread — In-Depth Nutrition Comparison

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Differences between yogurt and wheat Bread

  • Yogurt has more vitamin B12, while wheat Bread has more manganese, iron, selenium, vitamin B3, vitamin B1, copper, folate, and fiber.
  • Wheat Bread's daily need coverage for manganese is 59% higher.
  • The amount of sodium in yogurt is lower.
  • Yogurt has a lower glycemic index. The glycemic index of yogurt is 19, while the glycemic index of wheat Bread is 60.

The food types used in this comparison are Yogurt, Greek, plain, nonfat and Bread, wheat, toasted.

Infographic

Yogurt vs Wheat Bread 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains less SodiumSodium -94%
Contains more MagnesiumMagnesium +436.4%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +58.2%
Contains more IronIron +5742.9%
Contains more CopperCopper +1064.7%
Contains more ZincZinc +182.7%
Contains more PhosphorusPhosphorus +39.3%
Contains more ManganeseManganese +15200%
Contains more SeleniumSelenium +244.3%

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.
Yogurt
Yogurt
2
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%
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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +2300%
Contains more Vitamin B1Vitamin B1 +1808.7%
Contains more Vitamin B2Vitamin B2 +37.4%
Contains more Vitamin B3Vitamin B3 +2904.8%
Contains more Vitamin B5Vitamin B5 +37.8%
Contains more Vitamin B6Vitamin B6 +142.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1128.6%
Contains more CholineCholine +46.4%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Yogurt Wheat Bread DV% diff.
Manganese 0.009mg 1.377mg 59%
Iron 0.07mg 4.09mg 50%
Selenium 9.7µg 33.4µg 43%
Vitamin B3 0.208mg 6.25mg 38%
Vitamin B1 0.023mg 0.439mg 35%
Vitamin B12 0.75µg 0µg 31%
Sodium 36mg 601mg 25%
Folate 7µg 86µg 20%
Copper 0.017mg 0.198mg 20%
Fiber 0g 4.7g 19%
Carbs 3.6g 55.77g 17%
Calories 59kcal 313kcal 13%
Polyunsaturated fat 0.012g 1.72g 11%
Magnesium 11mg 59mg 11%
Zinc 0.52mg 1.47mg 9%
Vitamin B2 0.278mg 0.382mg 8%
Phosphorus 135mg 188mg 8%
Vitamin B6 0.063mg 0.153mg 7%
Fats 0.39g 4.27g 6%
Calcium 110mg 165mg 6%
Protein 10.19g 12.96g 6%
Vitamin K 0µg 5.7µg 5%
Saturated fat 0.117g 0.989g 4%
Vitamin B5 0.331mg 0.456mg 3%
Vitamin E 0.01mg 0.24mg 2%
Potassium 141mg 223mg 2%
Cholesterol 5mg 0mg 2%
Monounsaturated fat 0.053g 1.019g 2%
Choline 15.1mg 22.1mg 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 3.6g 51.07g N/A
Sugar 3.24g 6.42g N/A
Vitamin A 1µg 0µg 0%
Trans fat 0.006g N/A
Tryptophan 0.092mg 0%
Threonine 0.299mg 0%
Isoleucine 0.258mg 0%
Leucine 0.461mg 0%
Lysine 0.215mg 0%
Methionine 0.105mg 0%
Phenylalanine 0.315mg 0%
Valine 0.31mg 0%
Histidine 0.15mg 0%
Omega-3 - ALA 0.001g 0.161g N/A
Omega-6 - Linoleic acid 0.01g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yogurt
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
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more WaterWater +251.2%
Contains more ProteinProtein +27.2%
Contains more FatsFats +994.9%
Contains more CarbsCarbs +1449.2%
Contains more OtherOther +284.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yogurt
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
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains less Sat. FatSaturated fat -88.2%
Contains more Mono. FatMonounsaturated fat +1822.6%
Contains more Poly. FatPolyunsaturated fat +14233.3%

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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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.