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Yogurt vs. Plum — In-Depth Nutrition Comparison

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A recap on differences between Yogurt and Plum

  • Yogurt is higher in Vitamin B12, Vitamin B2, Selenium, Phosphorus, and Calcium, yet Plum is higher in Vitamin C, Fiber, and Vitamin K.
  • Yogurt covers your daily Vitamin B12 needs 31% more than Plum.

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

Infographic

Yogurt vs Plum 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
5
:
5
Plum
Contains more Calcium +1733.3%
Contains more Magnesium +57.1%
Contains more Phosphorus +743.8%
Contains more Zinc +420%
Contains more Selenium +∞%
Contains more Iron +142.9%
Contains more Potassium +11.3%
Contains less Sodium -100%
Contains more Copper +235.3%
Contains more Manganese +477.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 3% 8% 58% 13% 5% 15% 6% 2% 53%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 7% 5% 7% 14% 0% 3% 19% 7% 0%
Contains more Calcium +1733.3%
Contains more Magnesium +57.1%
Contains more Phosphorus +743.8%
Contains more Zinc +420%
Contains more Selenium +∞%
Contains more Iron +142.9%
Contains more Potassium +11.3%
Contains less Sodium -100%
Contains more Copper +235.3%
Contains more Manganese +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
:
6
Plum
Contains more Vitamin B2 +969.2%
Contains more Vitamin B5 +145.2%
Contains more Vitamin B6 +117.2%
Contains more Folate +40%
Contains more Vitamin B12 +∞%
Contains more Choline +694.7%
Contains more Vitamin A +8525%
Contains more Vitamin E +2500%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +21.7%
Contains more Vitamin B3 +100.5%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 1% 0% 0% 6% 65% 4% 20% 15% 6% 94% 9% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 21% 6% 0% 32% 7% 6% 8% 9% 7% 4% 0% 2% 16%
Contains more Vitamin B2 +969.2%
Contains more Vitamin B5 +145.2%
Contains more Vitamin B6 +117.2%
Contains more Folate +40%
Contains more Vitamin B12 +∞%
Contains more Choline +694.7%
Contains more Vitamin A +8525%
Contains more Vitamin E +2500%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +21.7%
Contains more Vitamin B3 +100.5%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yogurt
3
:
2
Plum
Contains more Protein +1355.7%
Contains more Fats +39.3%
Contains more Other +94.6%
Contains more Carbs +217.2%
Equal in Water - 87.23
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Contains more Protein +1355.7%
Contains more Fats +39.3%
Contains more Other +94.6%
Contains more Carbs +217.2%
Equal in Water - 87.23

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Yogurt
2
:
4
Plum
Contains more Lactose +∞%
Contains more Galactose +400%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
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
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 Lactose +∞%
Contains more Galactose +400%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yogurt Plum
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Yogurt Plum Opinion
Net carbs 3.6g 10.02g Plum
Protein 10.19g 0.7g Yogurt
Fats 0.39g 0.28g Yogurt
Carbs 3.6g 11.42g Plum
Calories 59kcal 46kcal Yogurt
Fructose 0g 3.07g Plum
Sugar 3.24g 9.92g Yogurt
Fiber 0g 1.4g Plum
Calcium 110mg 6mg Yogurt
Iron 0.07mg 0.17mg Plum
Magnesium 11mg 7mg Yogurt
Phosphorus 135mg 16mg Yogurt
Potassium 141mg 157mg Plum
Sodium 36mg 0mg Plum
Zinc 0.52mg 0.1mg Yogurt
Copper 0.017mg 0.057mg Plum
Manganese 0.009mg 0.052mg Plum
Selenium 9.7µg 0µg Yogurt
Vitamin A 4IU 345IU Plum
Vitamin A RAE 1µg 17µg Plum
Vitamin E 0.01mg 0.26mg Plum
Vitamin C 0mg 9.5mg Plum
Vitamin B1 0.023mg 0.028mg Plum
Vitamin B2 0.278mg 0.026mg Yogurt
Vitamin B3 0.208mg 0.417mg Plum
Vitamin B5 0.331mg 0.135mg Yogurt
Vitamin B6 0.063mg 0.029mg Yogurt
Folate 7µg 5µg Yogurt
Vitamin B12 0.75µg 0µg Yogurt
Choline 15.1mg 1.9mg Yogurt
Vitamin K 0µg 6.4µg Plum
Tryptophan 0.009mg Plum
Threonine 0.01mg Plum
Isoleucine 0.014mg Plum
Leucine 0.015mg Plum
Lysine 0.016mg Plum
Methionine 0.008mg Plum
Phenylalanine 0.014mg Plum
Valine 0.016mg Plum
Histidine 0.009mg Plum
Cholesterol 5mg 0mg Plum
Trans Fat 0.006g 0g Plum
Saturated Fat 0.117g 0.017g Plum
Monounsaturated Fat 0.053g 0.134g Plum
Polyunsaturated fat 0.012g 0.044g Plum
Omega-6 - Linoleic acid 0.01g Yogurt
Omega-3 - ALA 0.001g Yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yogurt Plum
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
9%
Plum
Minerals Daily Need Coverage Score
19%
Yogurt
6%
Plum

Comparison summary

Which food is lower in Sugar?
Yogurt
Yogurt is lower in Sugar (difference - 6.68g)
Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 34)
Which food contains less Sodium?
Plum
Plum contains less Sodium (difference - 36mg)
Which food is lower in Cholesterol?
Plum
Plum is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Plum
Plum is lower in Saturated Fat (difference - 0.1g)
Which food is cheaper?
Plum
Plum is cheaper (difference - $2.1)
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.
Which food is richer in vitamins?
?
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. 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.