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Yogurt vs. Custard apple — In-Depth Nutrition Comparison

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Important differences between yogurt and custard apple

  • Yogurt has more vitamin B12, phosphorus, vitamin B2, and calcium; however, custard apple has more vitamin C, vitamin B6, fiber, iron, and potassium.
  • Yogurt's daily need coverage for vitamin B12 is 31% more.
  • Yogurt has 6 times more phosphorus than custard apple. Yogurt has 135mg of phosphorus, while custard apple has 21mg.
  • Custard apple has a higher glycemic index than yogurt.

The food varieties used in the comparison are Yogurt, Greek, plain, nonfat and Custard-apple, (bullock's-heart), raw.

Infographic

Yogurt vs Custard apple 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
6
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 13% 9% 34% 27% 0% 0% 9% 0.52% 0% 0%
Contains more CalciumCalcium +266.7%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +542.9%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +63.6%
Contains more PotassiumPotassium +170.9%
Contains more IronIron +914.3%
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
6
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 64% 0.67% 0% 0% 20% 23% 9.4% 8.1% 51% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +178%
Contains more Vitamin B5Vitamin B5 +145.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin B1Vitamin B1 +247.8%
Contains more Vitamin B3Vitamin B3 +140.4%
Contains more Vitamin B6Vitamin B6 +250.8%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yogurt
2
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
2% 25% 72%
Protein: 1.7 g
Fats: 0.6 g
Carbs: 25.2 g
Water: 71.5 g
Other: 1 g
Contains more ProteinProtein +499.4%
Contains more WaterWater +19%
Contains more FatsFats +53.8%
Contains more CarbsCarbs +600%
Contains more OtherOther +38.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yogurt
3
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
100%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 g
Contains less Sat. FatSaturated fat -49.4%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yogurt Custard apple DV% diff.
Vitamin B12 0.75µg 0µg 31%
Vitamin C 0mg 19.2mg 21%
Selenium 9.7µg 18%
Protein 10.19g 1.7g 17%
Phosphorus 135mg 21mg 16%
Vitamin B2 0.278mg 0.1mg 14%
Vitamin B6 0.063mg 0.221mg 12%
Fiber 0g 2.4g 10%
Iron 0.07mg 0.71mg 8%
Calcium 110mg 30mg 8%
Potassium 141mg 382mg 7%
Carbs 3.6g 25.2g 7%
Vitamin B1 0.023mg 0.08mg 5%
Zinc 0.52mg 5%
Vitamin B5 0.331mg 0.135mg 4%
Choline 15.1mg 3%
Vitamin B3 0.208mg 0.5mg 2%
Folate 7µg 2%
Calories 59kcal 101kcal 2%
Copper 0.017mg 2%
Magnesium 11mg 18mg 2%
Cholesterol 5mg 0mg 2%
Sodium 36mg 4mg 1%
Saturated fat 0.117g 0.231g 1%
Fats 0.39g 0.6g 0%
Net carbs 3.6g 22.8g N/A
Sugar 3.24g N/A
Vitamin E 0.01mg 0%
Vitamin A 1µg 2µg 0%
Manganese 0.009mg 0%
Trans fat 0.006g 0g N/A
Monounsaturated fat 0.053g 0%
Polyunsaturated fat 0.012g 0%
Tryptophan 0.007mg 0%
Lysine 0.037mg 0%
Methionine 0.004mg 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 Custard apple
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
14%
Custard apple
Minerals Daily Need Coverage Score
19%
Yogurt
9%
Custard apple

Comparison summary

Which food is lower in Saturated fat?
Yogurt
Yogurt is lower in Saturated fat (difference - 0.114g)
Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 35)
Which food is richer in minerals?
Yogurt
Yogurt is relatively richer in minerals
Which food is lower in Cholesterol?
Custard apple
Custard apple is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Custard apple
Custard apple is lower in Sugar (difference - 3.24g)
Which food contains less Sodium?
Custard apple
Custard apple contains less Sodium (difference - 32mg)
Which food is cheaper?
Custard apple
Custard apple is cheaper (difference - $2.6)
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. Custard apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171725/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.