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Yogurt vs. Cumin — In-Depth Nutrition Comparison

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Significant differences between yogurt and cumin

  • The amount of iron, manganese, copper, magnesium, calcium, phosphorus, vitamin B1, potassium, fiber, and zinc in cumin is higher than in yogurt.
  • Cumin covers your daily iron needs 829% more than yogurt.
  • Yogurt has a higher glycemic index. The glycemic index of yogurt is 19, while the glycemic index of cumin is 0.

Specific food types used in this comparison are Yogurt, Greek, plain, nonfat and Spices, cumin seed.

Infographic

Yogurt vs Cumin 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
2
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%
Cumin
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 261% 279% 158% 2489% 289% 131% 214% 22% 435% 28%
Contains less SodiumSodium -78.6%
Contains more SeleniumSelenium +86.5%
Contains more MagnesiumMagnesium +3227.3%
Contains more CalciumCalcium +746.4%
Contains more PotassiumPotassium +1168.1%
Contains more IronIron +94700%
Contains more CopperCopper +5000%
Contains more ZincZinc +823.1%
Contains more PhosphorusPhosphorus +269.6%
Contains more ManganeseManganese +36933.3%

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
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% 0.33% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
Cumin
10
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 26% 21% 67% 0% 157% 75% 86% 0% 100% 0% 14% 7.5% 13%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +6300%
Contains more Vitamin EVitamin E +33200%
Contains more Vitamin B1Vitamin B1 +2630.4%
Contains more Vitamin B2Vitamin B2 +17.6%
Contains more Vitamin B3Vitamin B3 +2101.4%
Contains more Vitamin B6Vitamin B6 +590.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +42.9%
Contains more CholineCholine +63.6%
~equal in Vitamin D ~0µg

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
Cumin
4
18% 22% 44% 8% 8%
Protein: 17.81 g
Fats: 22.27 g
Carbs: 44.24 g
Water: 8.06 g
Other: 7.62 g
Contains more WaterWater +955.8%
Contains more ProteinProtein +74.8%
Contains more FatsFats +5610.3%
Contains more CarbsCarbs +1128.9%
Contains more OtherOther +958.3%

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
Cumin
2
8% 74% 17%
Saturated fat: Sat. Fat 1.535 g
Monounsaturated fat: Mono. Fat 14.04 g
Polyunsaturated fat: Poly. Fat 3.279 g
Contains less Sat. FatSaturated fat -92.4%
Contains more Mono. FatMonounsaturated fat +26390.6%
Contains more Poly. FatPolyunsaturated fat +27225%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yogurt Cumin DV% diff.
Iron 0.07mg 66.36mg 829%
Manganese 0.009mg 3.333mg 145%
Copper 0.017mg 0.867mg 94%
Magnesium 11mg 366mg 85%
Calcium 110mg 931mg 82%
Phosphorus 135mg 499mg 52%
Vitamin B1 0.023mg 0.628mg 50%
Potassium 141mg 1788mg 48%
Fiber 0g 10.5g 42%
Zinc 0.52mg 4.8mg 39%
Monounsaturated fat 0.053g 14.04g 35%
Fats 0.39g 22.27g 34%
Vitamin B12 0.75µg 0µg 31%
Vitamin B6 0.063mg 0.435mg 29%
Vitamin B3 0.208mg 4.579mg 27%
Polyunsaturated fat 0.012g 3.279g 22%
Vitamin E 0.01mg 3.33mg 22%
Calories 59kcal 375kcal 16%
Protein 10.19g 17.81g 15%
Carbs 3.6g 44.24g 14%
Vitamin C 0mg 7.7mg 9%
Selenium 9.7µg 5.2µg 8%
Vitamin B5 0.331mg 7%
Vitamin A 1µg 64µg 7%
Sodium 36mg 168mg 6%
Saturated fat 0.117g 1.535g 6%
Vitamin K 0µg 5.4µg 5%
Vitamin B2 0.278mg 0.327mg 4%
Cholesterol 5mg 0mg 2%
Choline 15.1mg 24.7mg 2%
Folate 7µg 10µg 1%
Net carbs 3.6g 33.74g N/A
Sugar 3.24g 2.25g N/A
Trans fat 0.006g N/A
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 Cumin
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
44%
Cumin
Minerals Daily Need Coverage Score
19%
Yogurt
431%
Cumin

Comparison summary

Which food contains less Sodium?
Yogurt
Yogurt contains less Sodium (difference - 132mg)
Which food is lower in Saturated fat?
Yogurt
Yogurt is lower in Saturated fat (difference - 1.418g)
Which food is cheaper?
Yogurt
Yogurt is cheaper (difference - $1.4)
Which food is lower in Cholesterol?
Cumin
Cumin is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Cumin
Cumin is lower in Sugar (difference - 0.99g)
Which food is lower in glycemic index?
Cumin
Cumin is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Cumin
Cumin is relatively richer in minerals
Which food is richer in vitamins?
Cumin
Cumin is relatively richer in vitamins

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. Cumin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170923/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.