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  6. Yogurt vs. Glutinous rice

Yogurt vs. Glutinous rice — In-Depth Nutrition Comparison

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Differences between yogurt and glutinous rice

  • Yogurt has more vitamin B12, vitamin B2, phosphorus, calcium, and selenium, while glutinous rice has more manganese.
  • Yogurt's daily need coverage for vitamin B12 is 31% higher.
  • Glutinous rice contains 55 times less calcium than yogurt. Yogurt contains 110mg of calcium, while glutinous rice contains 2mg.
  • Yogurt has a lower glycemic index. The glycemic index of yogurt is 19, while the glycemic index of glutinous rice is 98.

The food types used in this comparison are Yogurt, Greek, plain, nonfat and Rice, white, glutinous, unenriched, cooked.

Infographic

Yogurt vs Glutinous rice 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
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 3.6% 0.6% 0.88% 5.3% 16% 11% 3.4% 0.65% 34% 31%
Contains more MagnesiumMagnesium +120%
Contains more CalciumCalcium +5400%
Contains more PotassiumPotassium +1310%
Contains more ZincZinc +26.8%
Contains more PhosphorusPhosphorus +1587.5%
Contains more SeleniumSelenium +73.2%
Contains more IronIron +100%
Contains more CopperCopper +188.2%
Contains less SodiumSodium -86.1%
Contains more ManganeseManganese +2811.1%

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
8
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 0% 0% 0.8% 0% 5% 3% 5.4% 13% 6% 0% 0% 0.75% 1.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +15%
Contains more Vitamin B2Vitamin B2 +2038.5%
Contains more Vitamin B5Vitamin B5 +54%
Contains more Vitamin B6Vitamin B6 +142.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +600%
Contains more CholineCholine +619%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin B3Vitamin B3 +39.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Yogurt Glutinous rice DV% diff.
Vitamin B12 0.75µg 0µg 31%
Vitamin B2 0.278mg 0.013mg 20%
Phosphorus 135mg 8mg 18%
Protein 10.19g 2.02g 16%
Manganese 0.009mg 0.262mg 11%
Calcium 110mg 2mg 11%
Selenium 9.7µg 5.6µg 7%
Carbs 3.6g 21.09g 6%
Potassium 141mg 10mg 4%
Fiber 0g 1g 4%
Copper 0.017mg 0.049mg 4%
Vitamin B6 0.063mg 0.026mg 3%
Choline 15.1mg 2.1mg 2%
Folate 7µg 1µg 2%
Vitamin B5 0.331mg 0.215mg 2%
Calories 59kcal 97kcal 2%
Cholesterol 5mg 0mg 2%
Sodium 36mg 5mg 1%
Zinc 0.52mg 0.41mg 1%
Vitamin B3 0.208mg 0.29mg 1%
Iron 0.07mg 0.14mg 1%
Magnesium 11mg 5mg 1%
Fats 0.39g 0.19g 0%
Net carbs 3.6g 20.09g N/A
Sugar 3.24g 0.05g N/A
Vitamin A 1µg 0µg 0%
Vitamin E 0.01mg 0.04mg 0%
Vitamin B1 0.023mg 0.02mg 0%
Trans fat 0.006g N/A
Saturated fat 0.117g 0.039g 0%
Monounsaturated fat 0.053g 0.07g 0%
Polyunsaturated fat 0.012g 0.069g 0%
Tryptophan 0.023mg 0%
Threonine 0.072mg 0%
Isoleucine 0.087mg 0%
Leucine 0.167mg 0%
Lysine 0.073mg 0%
Methionine 0.047mg 0%
Phenylalanine 0.108mg 0%
Valine 0.123mg 0%
Histidine 0.047mg 0%
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
4
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
2% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 g
Contains more ProteinProtein +404.5%
Contains more FatsFats +105.3%
Contains more OtherOther +928.6%
Contains more CarbsCarbs +485.8%
~equal in Water ~76.63g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yogurt
Yogurt
0
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
22% 39% 39%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.07 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains less Sat. FatSaturated fat -66.7%
Contains more Mono. FatMonounsaturated fat +32.1%
Contains more Poly. FatPolyunsaturated fat +475%

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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. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/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.