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  6. Yogurt vs. Fish oil

Yogurt vs. Fish oil — In-Depth Nutrition Comparison

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What are the main differences between Yogurt and Fish oil?

  • Fish oil has less Vitamin B12, Vitamin B2, Phosphorus, Selenium, Calcium, and Vitamin B5 than Yogurt.
  • Fish oil's daily need coverage for Cholesterol is 254% higher.
  • Yogurt contains less Cholesterol.

We used Yogurt, Greek, plain, nonfat and Fish oil, herring types in this comparison.

Infographic

Yogurt vs Fish oil 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
9
:
1
Fish oil
Fish oil
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -100%
Yogurt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 3% 8% 58% 13% 5% 15% 6% 2% 53%
Fish oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -100%

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
11
:
0
Fish oil
Fish oil
Contains more Vitamin A +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Yogurt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 6% 65% 4% 20% 15% 6% 94% 0%
Fish oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yogurt
Yogurt
4
:
1
Fish oil
Fish oil
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +25541%
Yogurt
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Fish oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +25541%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yogurt
Yogurt
1
:
2
Fish oil
Fish oil
Contains less Saturated Fat -99.5%
Contains more Monounsaturated Fat +106624.5%
Contains more Polyunsaturated fat +129933.3%
Yogurt
64% 29% 7%
Saturated Fat: 0.117 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.012 g
Fish oil
23% 61% 17%
Saturated Fat: 21.29 g
Monounsaturated Fat: 56.564 g
Polyunsaturated fat: 15.604 g
Contains less Saturated Fat -99.5%
Contains more Monounsaturated Fat +106624.5%
Contains more Polyunsaturated fat +129933.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yogurt Fish oil Opinion
Net carbs 3.6g 0g Yogurt
Protein 10.19g 0g Yogurt
Fats 0.39g 100g Fish oil
Carbs 3.6g 0g Yogurt
Calories 59kcal 902kcal Fish oil
Sugar 3.24g Fish oil
Calcium 110mg 0mg Yogurt
Iron 0.07mg 0mg Yogurt
Magnesium 11mg 0mg Yogurt
Phosphorus 135mg 0mg Yogurt
Potassium 141mg 0mg Yogurt
Sodium 36mg 0mg Fish oil
Zinc 0.52mg 0mg Yogurt
Copper 0.017mg 0mg Yogurt
Manganese 0.009mg 0mg Yogurt
Selenium 9.7µg 0µg Yogurt
Vitamin A 4IU 0IU Yogurt
Vitamin A RAE 1µg 0µg Yogurt
Vitamin E 0.01mg Yogurt
Vitamin B1 0.023mg 0mg Yogurt
Vitamin B2 0.278mg 0mg Yogurt
Vitamin B3 0.208mg 0mg Yogurt
Vitamin B5 0.331mg 0mg Yogurt
Vitamin B6 0.063mg 0mg Yogurt
Folate 7µg 0µg Yogurt
Vitamin B12 0.75µg 0µg Yogurt
Cholesterol 5mg 766mg Yogurt
Trans Fat 0.006g Fish oil
Saturated Fat 0.117g 21.29g Yogurt
Omega-3 - DHA 0g 4.206g Fish oil
Omega-3 - EPA 0g 6.273g Fish oil
Omega-3 - DPA 0g 0.619g Fish oil
Monounsaturated Fat 0.053g 56.564g Fish oil
Polyunsaturated fat 0.012g 15.604g Fish oil
Omega-6 - Linoleic acid 0.01g Yogurt
Omega-3 - ALA 0.001g Yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yogurt Fish oil
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
0%
Fish oil
Minerals Daily Need Coverage Score
19%
Yogurt
0%
Fish oil

Comparison summary

Which food is lower in Cholesterol?
Yogurt
Yogurt is lower in Cholesterol (difference - 761mg)
Which food is lower in Saturated Fat?
Yogurt
Yogurt is lower in Saturated Fat (difference - 21.173g)
Which food is cheaper?
Yogurt
Yogurt is cheaper (difference - $2.4)
Which food is richer in minerals?
Yogurt
Yogurt is relatively richer in minerals
Which food is richer in vitamins?
Yogurt
Yogurt is relatively richer in vitamins
Which food is lower in Sugar?
Fish oil
Fish oil is lower in Sugar (difference - 3.24g)
Which food contains less Sodium?
Fish oil
Fish oil contains less Sodium (difference - 36mg)
Which food is lower in glycemic index?
Fish oil
Fish oil is lower in glycemic index (difference - 19)

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. Fish oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172340/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.