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Yogurt vs. Fish sauce — In-Depth Nutrition Comparison

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A recap on differences between yogurt and fish sauce

  • Yogurt is higher in phosphorus, vitamin B2, and vitamin B12, yet fish sauce is higher in magnesium, vitamin B6, vitamin B3, folate, manganese, and iron.
  • Fish sauce covers your daily sodium needs 340% more than yogurt.
  • Yogurt contains 19 times more phosphorus than fish sauce. While yogurt contains 135mg of phosphorus, fish sauce contains only 7mg.
  • The amount of sodium in yogurt is lower.
  • The glycemic index of fish sauce is lower.

Food varieties used in this article are Yogurt, Greek, plain, nonfat and Sauce, fish, ready-to-serve.

Infographic

Yogurt vs Fish sauce 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
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 125% 13% 25% 29% 17% 5.5% 3% 1024% 30% 50%
Contains more CalciumCalcium +155.8%
Contains more ZincZinc +160%
Contains more PhosphorusPhosphorus +1828.6%
Contains less SodiumSodium -99.5%
Contains more MagnesiumMagnesium +1490.9%
Contains more PotassiumPotassium +104.3%
Contains more IronIron +1014.3%
Contains more CopperCopper +194.1%
Contains more ManganeseManganese +2488.9%
~equal in Selenium ~9.1µg

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
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 1.7% 1.3% 0% 0% 3% 13% 43% 7.1% 91% 60% 0% 38% 7.2%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +91.7%
Contains more Vitamin B2Vitamin B2 +387.7%
Contains more Vitamin B5Vitamin B5 +180.5%
Contains more Vitamin B12Vitamin B12 +56.3%
Contains more CholineCholine +14.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin B3Vitamin B3 +1012%
Contains more Vitamin B6Vitamin B6 +528.6%
Contains more FolateFolate +628.6%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Yogurt Fish sauce DV% diff.
Sodium 36mg 7851mg 340%
Magnesium 11mg 175mg 39%
Vitamin B6 0.063mg 0.396mg 26%
Phosphorus 135mg 7mg 18%
Vitamin B2 0.278mg 0.057mg 17%
Vitamin B3 0.208mg 2.313mg 13%
Folate 7µg 51µg 11%
Vitamin B12 0.75µg 0.48µg 11%
Manganese 0.009mg 0.233mg 10%
Protein 10.19g 5.06g 10%
Iron 0.07mg 0.78mg 9%
Calcium 110mg 43mg 7%
Vitamin B5 0.331mg 0.118mg 4%
Copper 0.017mg 0.05mg 4%
Potassium 141mg 288mg 4%
Zinc 0.52mg 0.2mg 3%
Cholesterol 5mg 0mg 2%
Vitamin B1 0.023mg 0.012mg 1%
Saturated fat 0.117g 0.003g 1%
Calories 59kcal 35kcal 1%
Vitamin C 0mg 0.5mg 1%
Selenium 9.7µg 9.1µg 1%
Fats 0.39g 0.01g 1%
Carbs 3.6g 3.64g 0%
Net carbs 3.6g 3.64g N/A
Sugar 3.24g 3.64g N/A
Vitamin E 0.01mg 0mg 0%
Vitamin A 1µg 4µg 0%
Trans fat 0.006g N/A
Choline 15.1mg 13.2mg 0%
Monounsaturated fat 0.053g 0.002g 0%
Polyunsaturated fat 0.012g 0.003g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.002g N/A
Omega-3 - ALA 0.001g N/A
Omega-6 - Linoleic acid 0.01g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yogurt
Yogurt
3
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
5% 4% 71% 20%
Protein: 5.06 g
Fats: 0.01 g
Carbs: 3.64 g
Water: 71.07 g
Other: 20.22 g
Contains more ProteinProtein +101.4%
Contains more FatsFats +3800%
Contains more WaterWater +19.7%
Contains more OtherOther +2708.3%
~equal in Carbs ~3.64g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yogurt
Yogurt
2
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
38% 25% 38%
Saturated fat: Sat. Fat 0.003 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.003 g
Contains more Mono. FatMonounsaturated fat +2550%
Contains more Poly. FatPolyunsaturated fat +300%
Contains less Sat. FatSaturated fat -97.4%

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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 sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174531/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.