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  6. Yogurt vs. Plantain raw

Yogurt vs. Plantain raw — In-Depth Nutrition Comparison

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Summary of differences between yogurt and plantain raw

  • Yogurt has more vitamin B12, vitamin B2, selenium, phosphorus, and calcium; however, plantain raw is higher in vitamin A, vitamin C, vitamin B6, potassium, and fiber.
  • Yogurt covers your daily need for vitamin B12, 31% more than plantain raw.
  • Yogurt has 37 times more calcium than plantain raw. While yogurt has 110mg of calcium, plantain raw has only 3mg.
  • The glycemic index of plantain raw is higher.

These are the specific foods used in this comparison Yogurt, Greek, plain, nonfat and Plantains, raw.

Infographic

Yogurt vs Plantain raw 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more CalciumCalcium +3566.7%
Contains more ZincZinc +271.4%
Contains more PhosphorusPhosphorus +297.1%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +546.7%
Contains more MagnesiumMagnesium +236.4%
Contains more PotassiumPotassium +253.9%
Contains more IronIron +757.1%
Contains more CopperCopper +376.5%
Contains less SodiumSodium -88.9%

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
4
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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin B2Vitamin B2 +414.8%
Contains more Vitamin B5Vitamin B5 +27.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +11.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +5500%
Contains more Vitamin EVitamin E +1300%
Contains more Vitamin B1Vitamin B1 +126.1%
Contains more Vitamin B3Vitamin B3 +229.8%
Contains more Vitamin B6Vitamin B6 +374.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +214.3%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Yogurt Plantain raw DV% diff.
Vitamin B12 0.75µg 0µg 31%
Vitamin C 0mg 18.4mg 20%
Protein 10.19g 1.3g 18%
Vitamin B6 0.063mg 0.299mg 18%
Vitamin B2 0.278mg 0.054mg 17%
Selenium 9.7µg 1.5µg 15%
Phosphorus 135mg 34mg 14%
Potassium 141mg 499mg 11%
Calcium 110mg 3mg 11%
Carbs 3.6g 31.89g 9%
Fiber 0g 2.3g 9%
Iron 0.07mg 0.6mg 7%
Copper 0.017mg 0.081mg 7%
Magnesium 11mg 37mg 6%
Vitamin A 1µg 56µg 6%
Folate 7µg 22µg 4%
Vitamin B3 0.208mg 0.686mg 3%
Calories 59kcal 122kcal 3%
Zinc 0.52mg 0.14mg 3%
Vitamin B1 0.023mg 0.052mg 2%
Cholesterol 5mg 0mg 2%
Vitamin E 0.01mg 0.14mg 1%
Sodium 36mg 4mg 1%
Vitamin B5 0.331mg 0.26mg 1%
Vitamin K 0µg 0.7µg 1%
Fats 0.39g 0.37g 0%
Net carbs 3.6g 29.59g N/A
Sugar 3.24g 15g N/A
Manganese 0.009mg 0%
Trans fat 0.006g 0g N/A
Saturated fat 0.117g 0.143g 0%
Choline 15.1mg 13.5mg 0%
Monounsaturated fat 0.053g 0.032g 0%
Polyunsaturated fat 0.012g 0.069g 0%
Tryptophan 0.015mg 0%
Threonine 0.034mg 0%
Isoleucine 0.036mg 0%
Leucine 0.059mg 0%
Lysine 0.06mg 0%
Methionine 0.017mg 0%
Phenylalanine 0.044mg 0%
Valine 0.046mg 0%
Histidine 0.064mg 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
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
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +683.8%
Contains more WaterWater +30.4%
Contains more CarbsCarbs +785.8%
Contains more OtherOther +61.1%
~equal in Fats ~0.37g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yogurt
Yogurt
2
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains less Sat. FatSaturated fat -18.2%
Contains more Mono. FatMonounsaturated fat +65.6%
Contains more Poly. FatPolyunsaturated fat +475%

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.