Yogurt vs. Crackers — In-Depth Nutrition Comparison
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A recap on differences between yogurt and crackers
- Yogurt is higher in vitamin B12, yet crackers are higher in vitamin K, iron, vitamin B1, vitamin B3, folate, manganese, and vitamin E.
- Crackers cover your daily vitamin K needs 58% more than yogurt.
- The amount of sodium in yogurt is lower.
- The glycemic index of yogurt is lower.
Food varieties used in this article are Yogurt, Greek, plain, nonfat and Crackers, standard snack-type, regular.
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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 PotassiumPotassium | +19.5% |
| Contains less SodiumSodium | -95% |
| Contains more SeleniumSelenium | +44.8% |
| Contains more MagnesiumMagnesium | +63.6% |
| Contains more IronIron | +5657.1% |
| Contains more CopperCopper | +511.8% |
| Contains more PhosphorusPhosphorus | +83.7% |
| Contains more ManganeseManganese | +5355.6% |
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 AVitamin A | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +57.3% |
| Contains more Vitamin EVitamin E | +30200% |
| Contains more Vitamin B1Vitamin B1 | +1708.7% |
| Contains more Vitamin B2Vitamin B2 | +64% |
| Contains more Vitamin B3Vitamin B3 | +1992.3% |
| Contains more Vitamin B5Vitamin B5 | +26% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1214.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 0.012g | 13.137g | 88% |
| Vitamin K | 0µg | 69.3µg | 58% |
| Iron | 0.07mg | 4.03mg | 50% |
| Fats | 0.39g | 26.43g | 40% |
| Vitamin B1 | 0.023mg | 0.416mg | 33% |
| Vitamin B12 | 0.75µg | 0µg | 31% |
| Sodium | 36mg | 726mg | 30% |
| Vitamin B3 | 0.208mg | 4.352mg | 26% |
| Saturated fat | 0.117g | 5.562g | 25% |
| Calories | 59kcal | 510kcal | 23% |
| Folate | 7µg | 92µg | 21% |
| Manganese | 0.009mg | 0.491mg | 21% |
| Starch | 49.69g | 20% | |
| Vitamin E | 0.01mg | 3.03mg | 20% |
| Carbs | 3.6g | 61.3g | 19% |
| Phosphorus | 135mg | 248mg | 16% |
| Monounsaturated fat | 0.053g | 6.553g | 16% |
| Vitamin B2 | 0.278mg | 0.456mg | 14% |
| Copper | 0.017mg | 0.104mg | 10% |
| Fiber | 0g | 2.3g | 9% |
| Protein | 10.19g | 6.64g | 7% |
| Selenium | 9.7µg | 6.7µg | 5% |
| Vitamin B5 | 0.331mg | 0.417mg | 2% |
| Magnesium | 11mg | 18mg | 2% |
| Cholesterol | 5mg | 0mg | 2% |
| Potassium | 141mg | 118mg | 1% |
| Calcium | 110mg | 120mg | 1% |
| Choline | 15.1mg | 9.6mg | 1% |
| Net carbs | 3.6g | 59g | N/A |
| Sugar | 3.24g | 8.18g | N/A |
| Zinc | 0.52mg | 0.49mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Vitamin B6 | 0.063mg | 0.063mg | 0% |
| Trans fat | 0.006g | 1.076g | N/A |
| Tryptophan | 0.084mg | 0% | |
| Threonine | 0.193mg | 0% | |
| Isoleucine | 0.246mg | 0% | |
| Leucine | 0.471mg | 0% | |
| Lysine | 0.103mg | 0% | |
| Methionine | 0.112mg | 0% | |
| Phenylalanine | 0.331mg | 0% | |
| Valine | 0.294mg | 0% | |
| Histidine | 0.145mg | 0% | |
| Fructose | 0g | 0.29g | 0% |
| Omega-3 - ALA | 0.001g | 1.485g | N/A |
| Omega-6 - Gamma-linoleic acid | 0g | 0.062g | N/A |
| Omega-6 - Eicosadienoic acid | 0g | 0.009g | N/A |
| Omega-6 - Linoleic acid | 0.01g | 11.48g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +53.5% |
| Contains more WaterWater | +2610.2% |
| Contains more FatsFats | +6676.9% |
| Contains more CarbsCarbs | +1602.8% |
| Contains more OtherOther | +245.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -97.9% |
| Contains more Mono. FatMonounsaturated fat | +12264.2% |
| Contains more Poly. FatPolyunsaturated fat | +109375% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more LactoseLactose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
