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
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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 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.
| 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 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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
| Contains more LactoseLactose | +∞% |
| Contains more GalactoseGalactose | +400% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Starch
~0g
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 Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
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%
8%
Minerals Daily Need Coverage Score
19%
6%
Comparison summary
Which food is lower in Sugar?
Yogurt is lower in Sugar (difference - 6.68g)
Which food is lower in glycemic index?
Yogurt is lower in glycemic index (difference - 34)
Which food is lower in Cholesterol?
Plum is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Plum contains less Sodium (difference - 36mg)
Which food is lower in Saturated fat?
Plum is lower in Saturated fat (difference - 0.1g)
Which food is cheaper?
Plum is cheaper (difference - $2.1)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
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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.