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Yogurt vs. Crouton — In-Depth Nutrition Comparison

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How are yogurt and crouton different?

  • Yogurt is richer in vitamin B12, while crouton is higher in selenium, iron, vitamin B1, vitamin B3, folate, manganese, fiber, and copper.
  • Crouton covers your daily need for selenium, 51% more than yogurt.
  • Yogurt is lower in sodium.
  • Crouton has a higher glycemic index (72) than yogurt (19).

Yogurt, Greek, plain, nonfat and Croutons, plain types were used in this article.

Infographic

Yogurt vs Crouton 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
4
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 22% 23% 11% 153% 54% 24% 49% 91% 65% 205%
Contains more CalciumCalcium +44.7%
Contains more PotassiumPotassium +13.7%
Contains more PhosphorusPhosphorus +17.4%
Contains less SodiumSodium -94.8%
Contains more MagnesiumMagnesium +181.8%
Contains more IronIron +5728.6%
Contains more CopperCopper +858.8%
Contains more ZincZinc +71.2%
Contains more ManganeseManganese +5455.6%
Contains more SeleniumSelenium +286.6%

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.
Yogurt
5
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 0% 0% 0% 0% 156% 63% 102% 26% 6% 0% 0% 99% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +142.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +2608.7%
Contains more Vitamin B3Vitamin B3 +2514.9%
Contains more Vitamin B5Vitamin B5 +29.6%
Contains more FolateFolate +1785.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.272mg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yogurt
1
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
12% 7% 74% 6% 3%
Protein: 11.9 g
Fats: 6.6 g
Carbs: 73.5 g
Water: 5.5 g
Other: 2.5 g
Contains more WaterWater +1447.3%
Contains more ProteinProtein +16.8%
Contains more FatsFats +1592.3%
Contains more CarbsCarbs +1941.7%
Contains more OtherOther +247.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
26% 52% 22%
Saturated fat: Sat. Fat 1.51 g
Monounsaturated fat: Mono. Fat 3.059 g
Polyunsaturated fat: Poly. Fat 1.273 g
Contains less Sat. FatSaturated fat -92.3%
Contains more Mono. FatMonounsaturated fat +5671.7%
Contains more Poly. FatPolyunsaturated fat +10508.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yogurt Crouton DV% diff.
Selenium 9.7µg 37.5µg 51%
Vitamin B1 0.023mg 0.623mg 50%
Iron 0.07mg 4.08mg 50%
Vitamin B3 0.208mg 5.439mg 33%
Folate 7µg 132µg 31%
Vitamin B12 0.75µg 0µg 31%
Sodium 36mg 698mg 29%
Carbs 3.6g 73.5g 23%
Manganese 0.009mg 0.5mg 21%
Fiber 0g 5.1g 20%
Calories 59kcal 407kcal 17%
Copper 0.017mg 0.163mg 16%
Fats 0.39g 6.6g 10%
Polyunsaturated fat 0.012g 1.273g 8%
Monounsaturated fat 0.053g 3.059g 8%
Saturated fat 0.117g 1.51g 6%
Magnesium 11mg 31mg 5%
Calcium 110mg 76mg 3%
Protein 10.19g 11.9g 3%
Vitamin B6 0.063mg 0.026mg 3%
Phosphorus 135mg 115mg 3%
Zinc 0.52mg 0.89mg 3%
Choline 15.1mg 3%
Cholesterol 5mg 0mg 2%
Vitamin B5 0.331mg 0.429mg 2%
Potassium 141mg 124mg 1%
Net carbs 3.6g 68.4g N/A
Sugar 3.24g N/A
Vitamin E 0.01mg 0%
Vitamin A 1µg 0µg 0%
Vitamin B2 0.278mg 0.272mg 0%
Trans fat 0.006g N/A
Tryptophan 0.14mg 0%
Threonine 0.337mg 0%
Isoleucine 0.456mg 0%
Leucine 0.832mg 0%
Lysine 0.278mg 0%
Methionine 0.211mg 0%
Phenylalanine 0.586mg 0%
Valine 0.514mg 0%
Histidine 0.255mg 0%
Omega-3 - ALA 0.001g N/A
Omega-6 - Linoleic acid 0.01g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yogurt Crouton
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
35%
Crouton
Minerals Daily Need Coverage Score
19%
Yogurt
70%
Crouton

Comparison summary

Which food contains less Sodium?
Yogurt
Yogurt contains less Sodium (difference - 662mg)
Which food is lower in Saturated fat?
Yogurt
Yogurt is lower in Saturated fat (difference - 1.393g)
Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 53)
Which food is richer in vitamins?
Yogurt
Yogurt is relatively richer in vitamins
Which food is lower in Cholesterol?
Crouton
Crouton is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Crouton
Crouton is lower in Sugar (difference - 3.24g)
Which food is cheaper?
Crouton
Crouton is cheaper (difference - $1.1)
Which food is richer in minerals?
Crouton
Crouton is relatively richer in minerals

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. Crouton - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172751/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.