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Yogurt vs. Plum — In-Depth Nutrition Comparison

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A recap on differences between yogurt and plums

  • Yogurt is higher in vitamin B12, vitamin B2, selenium, phosphorus, and calcium, yet plums are higher in vitamin C, vitamin A, fiber, and vitamin K.
  • Yogurt covers your daily vitamin B12 needs 31% more than plums.
  • The glycemic index of yogurt is lower.

Food varieties used in this article are Yogurt, Greek, plain, nonfat and Plums, raw.

Infographic

Yogurt vs Plum infographic
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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.
Yogurt
5
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%
Plum
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 1.8% 14% 6.4% 19% 2.7% 6.9% 0% 6.8% 0%
Contains more MagnesiumMagnesium +57.1%
Contains more CalciumCalcium +1733.3%
Contains more ZincZinc +420%
Contains more PhosphorusPhosphorus +743.8%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +11.3%
Contains more IronIron +142.9%
Contains more CopperCopper +235.3%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +477.8%

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.
Yogurt
6
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%
Plum
6
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 32% 5.7% 5.2% 0% 7% 6% 7.8% 8.1% 6.7% 0% 16% 3.8% 1%
Contains more Vitamin B2Vitamin B2 +969.2%
Contains more Vitamin B5Vitamin B5 +145.2%
Contains more Vitamin B6Vitamin B6 +117.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +40%
Contains more CholineCholine +694.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1600%
Contains more Vitamin EVitamin E +2500%
Contains more Vitamin B1Vitamin B1 +21.7%
Contains more Vitamin B3Vitamin B3 +100.5%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Yogurt Plum DV% diff.
Vitamin B12 0.75µg 0µg 31%
Vitamin B2 0.278mg 0.026mg 19%
Protein 10.19g 0.7g 19%
Selenium 9.7µg 0µg 18%
Phosphorus 135mg 16mg 17%
Vitamin C 0mg 9.5mg 11%
Calcium 110mg 6mg 10%
Fiber 0g 1.4g 6%
Vitamin K 0µg 6.4µg 5%
Copper 0.017mg 0.057mg 4%
Fructose 0g 3.07g 4%
Vitamin B5 0.331mg 0.135mg 4%
Zinc 0.52mg 0.1mg 4%
Vitamin B6 0.063mg 0.029mg 3%
Carbs 3.6g 11.42g 3%
Cholesterol 5mg 0mg 2%
Sodium 36mg 0mg 2%
Vitamin A 1µg 17µg 2%
Vitamin E 0.01mg 0.26mg 2%
Manganese 0.009mg 0.052mg 2%
Choline 15.1mg 1.9mg 2%
Folate 7µg 5µg 1%
Calories 59kcal 46kcal 1%
Vitamin B3 0.208mg 0.417mg 1%
Iron 0.07mg 0.17mg 1%
Magnesium 11mg 7mg 1%
Fats 0.39g 0.28g 0%
Net carbs 3.6g 10.02g N/A
Potassium 141mg 157mg 0%
Sugar 3.24g 9.92g N/A
Vitamin B1 0.023mg 0.028mg 0%
Trans fat 0.006g 0g N/A
Saturated fat 0.117g 0.017g 0%
Monounsaturated fat 0.053g 0.134g 0%
Polyunsaturated fat 0.012g 0.044g 0%
Tryptophan 0.009mg 0%
Threonine 0.01mg 0%
Isoleucine 0.014mg 0%
Leucine 0.015mg 0%
Lysine 0.016mg 0%
Methionine 0.008mg 0%
Phenylalanine 0.014mg 0%
Valine 0.016mg 0%
Histidine 0.009mg 0%
Omega-3 - ALA 0.001g N/A
Omega-6 - Linoleic acid 0.01g N/A

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
Plum
2
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Contains more ProteinProtein +1355.7%
Contains more FatsFats +39.3%
Contains more OtherOther +94.6%
Contains more CarbsCarbs +217.2%
~equal in Water ~87.23g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yogurt
0
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
Plum
3
9% 69% 23%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.044 g
Contains less Sat. FatSaturated fat -85.5%
Contains more Mono. FatMonounsaturated fat +152.8%
Contains more Poly. FatPolyunsaturated fat +266.7%

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
Plum
4
16% 51% 31%
Starch: 0 g
Sucrose: 1.57 g
Glucose: 5.07 g
Fructose: 3.07 g
Lactose: 0 g
Maltose: 0.08 g
Galactose: 0.14 g
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +400%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Starch ~0g

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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. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.