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Yogurt vs. French fries — In-Depth Nutrition Comparison

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The main differences between yogurt and french fries

  • Yogurt is richer in vitamin B12, vitamin B2, and selenium, yet french fries are richer in vitamin B6, vitamin B3, fiber, potassium, vitamin B1, and copper.
  • Daily need coverage for vitamin B12 for yogurt is 31% higher.
  • Yogurt contains 11 times more selenium than french fries. Yogurt contains 9.7µg of selenium, while french fries contain 0.9µg.
  • Yogurt contains less saturated fat.
  • Yogurt has a lower glycemic index than french fries.

Food types used in this article are Yogurt, Greek, plain, nonfat and Fast foods, potato, french fried in vegetable oil.

Infographic

Yogurt vs French fries infographic
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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
3
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 25% 5.4% 51% 30% 41% 14% 54% 27% 32% 4.9%
Contains more CalciumCalcium +511.1%
Contains less SodiumSodium -82.9%
Contains more SeleniumSelenium +977.8%
Contains more MagnesiumMagnesium +218.2%
Contains more PotassiumPotassium +310.6%
Contains more IronIron +1057.1%
Contains more CopperCopper +629.4%
Contains more ManganeseManganese +2644.4%
~equal in Zinc ~0.5mg
~equal in Phosphorus ~125mg

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
3
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 16% 0% 33% 0% 43% 9% 56% 35% 86% 0% 28% 23% 20%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +612.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +16600%
Contains more Vitamin B1Vitamin B1 +639.1%
Contains more Vitamin B3Vitamin B3 +1344.2%
Contains more Vitamin B5Vitamin B5 +75.2%
Contains more Vitamin B6Vitamin B6 +490.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +328.6%
Contains more CholineCholine +143.7%
~equal in Vitamin D ~0µg

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
3% 15% 41% 39% 2%
Protein: 3.43 g
Fats: 14.73 g
Carbs: 41.44 g
Water: 38.55 g
Other: 1.85 g
Contains more ProteinProtein +197.1%
Contains more WaterWater +120.8%
Contains more FatsFats +3676.9%
Contains more CarbsCarbs +1051.1%
Contains more OtherOther +156.9%

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
17% 44% 39%
Saturated fat: Sat. Fat 2.336 g
Monounsaturated fat: Mono. Fat 5.969 g
Polyunsaturated fat: Poly. Fat 5.398 g
Contains less Sat. FatSaturated fat -95%
Contains more Mono. FatMonounsaturated fat +11162.3%
Contains more Poly. FatPolyunsaturated fat +44883.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yogurt French fries DV% diff.
Polyunsaturated fat 0.012g 5.398g 36%
Vitamin B12 0.75µg 0µg 31%
Vitamin B6 0.063mg 0.372mg 24%
Fats 0.39g 14.73g 22%
Vitamin B2 0.278mg 0.039mg 18%
Vitamin B3 0.208mg 3.004mg 17%
Selenium 9.7µg 0.9µg 16%
Monounsaturated fat 0.053g 5.969g 15%
Fiber 0g 3.8g 15%
Protein 10.19g 3.43g 14%
Potassium 141mg 579mg 13%
Carbs 3.6g 41.44g 13%
Calories 59kcal 312kcal 13%
Copper 0.017mg 0.124mg 12%
Vitamin B1 0.023mg 0.17mg 12%
Vitamin E 0.01mg 1.67mg 11%
Saturated fat 0.117g 2.336g 10%
Manganese 0.009mg 0.247mg 10%
Iron 0.07mg 0.81mg 9%
Calcium 110mg 18mg 9%
Vitamin K 0µg 11.2µg 9%
Sodium 36mg 210mg 8%
Folate 7µg 30µg 6%
Magnesium 11mg 35mg 6%
Vitamin B5 0.331mg 0.58mg 5%
Vitamin C 0mg 4.7mg 5%
Choline 15.1mg 36.8mg 4%
Cholesterol 5mg 0mg 2%
Phosphorus 135mg 125mg 1%
Net carbs 3.6g 37.64g N/A
Sugar 3.24g 0.3g N/A
Zinc 0.52mg 0.5mg 0%
Vitamin A 1µg 0µg 0%
Trans fat 0.006g 0.06g N/A
Omega-3 - ALA 0.001g 0.407g N/A
Omega-3 - Eicosatrienoic acid 0g 0.001g N/A
Omega-6 - Gamma-linoleic acid 0g 0.029g N/A
Omega-6 - Eicosadienoic acid 0g 0.007g N/A
Omega-6 - Linoleic acid 0.01g 4.898g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yogurt French fries
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
27%
French fries
Minerals Daily Need Coverage Score
19%
Yogurt
28%
French fries

Comparison summary

Which food contains less Sodium?
Yogurt
Yogurt contains less Sodium (difference - 174mg)
Which food is lower in Saturated fat?
Yogurt
Yogurt is lower in Saturated fat (difference - 2.219g)
Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 51)
Which food is lower in Cholesterol?
French fries
French fries is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
French fries
French fries is lower in Sugar (difference - 2.94g)
Which food is cheaper?
French fries
French fries is cheaper (difference - $2.6)
Which food is richer in vitamins?
French fries
French fries is relatively richer in vitamins
Which food is richer in minerals?
?
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. French fries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170698/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.