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Yogurt vs. Muffin — In-Depth Nutrition Comparison

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Significant differences between yogurt and muffin

  • Yogurt has more vitamin B12; however, muffin is richer in vitamin K, manganese, iron, choline, vitamin B1, vitamin E, and folate.
  • Muffin covers your daily vitamin K needs 33% more than yogurt.
  • Muffin has 5 times less vitamin B12 than yogurt. Yogurt has 0.75µg of vitamin B12, while muffin has 0.16µg.
  • Yogurt contains less sodium.
  • Muffin has a higher glycemic index. The glycemic index of muffin is 59, while the glycemic index of yogurt is 19.

Specific food types used in this comparison are Yogurt, Greek, plain, nonfat and Muffins, blueberry, commercially prepared (Includes mini-muffins).

Infographic

Yogurt vs Muffin 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
5
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%
Muffin
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 13% 11% 49% 20% 10% 63% 44% 59% 45%
Contains more CalciumCalcium +150%
Contains more PotassiumPotassium +16.5%
Contains more ZincZinc +40.5%
Contains less SodiumSodium -89.3%
Contains more SeleniumSelenium +18.3%
Contains more IronIron +1757.1%
Contains more CopperCopper +252.9%
Contains more ManganeseManganese +4888.9%
~equal in Magnesium ~10mg
~equal in Phosphorus ~146mg

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%
Muffin
10
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 3% 7% 33% 1.5% 42% 38% 27% 28% 9.2% 20% 98% 36% 50%
Contains more Vitamin B2Vitamin B2 +70.6%
Contains more Vitamin B6Vitamin B6 +57.5%
Contains more Vitamin B12Vitamin B12 +368.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2000%
Contains more Vitamin EVitamin E +16200%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +630.4%
Contains more Vitamin B3Vitamin B3 +581.7%
Contains more Vitamin B5Vitamin B5 +42%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +585.7%
Contains more CholineCholine +512.6%

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
Muffin
3
4% 16% 53% 25%
Protein: 4.49 g
Fats: 16.07 g
Carbs: 53 g
Water: 24.96 g
Other: 1.48 g
Contains more ProteinProtein +126.9%
Contains more WaterWater +240.9%
Contains more FatsFats +4020.5%
Contains more CarbsCarbs +1372.2%
Contains more OtherOther +105.6%

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
Muffin
2
18% 31% 51%
Saturated fat: Sat. Fat 2.844 g
Monounsaturated fat: Mono. Fat 4.822 g
Polyunsaturated fat: Poly. Fat 8.103 g
Contains less Sat. FatSaturated fat -95.9%
Contains more Mono. FatMonounsaturated fat +8998.1%
Contains more Poly. FatPolyunsaturated fat +67425%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Yogurt
2
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.54 g
Maltose: 0 g
Galactose: 0.7 g
Muffin
5
34% 59% 3% 3%
Starch: 16.31 g
Sucrose: 28.01 g
Glucose: 1.23 g
Fructose: 1.21 g
Lactose: 0.54 g
Maltose: 0.47 g
Galactose: 0 g
Contains more LactoseLactose +370.4%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yogurt Muffin DV% diff.
Polyunsaturated fat 0.012g 8.103g 54%
Vitamin K 0µg 39.2µg 33%
Vitamin B12 0.75µg 0.16µg 25%
Fats 0.39g 16.07g 24%
Manganese 0.009mg 0.449mg 19%
Calories 59kcal 375kcal 16%
Carbs 3.6g 53g 16%
Iron 0.07mg 1.3mg 15%
Choline 15.1mg 92.5mg 14%
Sodium 36mg 336mg 13%
Vitamin B1 0.023mg 0.168mg 12%
Saturated fat 0.117g 2.844g 12%
Monounsaturated fat 0.053g 4.822g 12%
Vitamin E 0.01mg 1.63mg 11%
Protein 10.19g 4.49g 11%
Folate 7µg 48µg 10%
Vitamin B2 0.278mg 0.163mg 9%
Vitamin B3 0.208mg 1.418mg 8%
Cholesterol 5mg 30mg 8%
Starch 16.31g 7%
Calcium 110mg 44mg 7%
Copper 0.017mg 0.06mg 5%
Fiber 0g 1.1g 4%
Vitamin B5 0.331mg 0.47mg 3%
Selenium 9.7µg 8.2µg 3%
Fructose 0g 1.21g 2%
Vitamin A 1µg 21µg 2%
Phosphorus 135mg 146mg 2%
Vitamin B6 0.063mg 0.04mg 2%
Zinc 0.52mg 0.37mg 1%
Potassium 141mg 121mg 1%
Vitamin D 0IU 4IU 1%
Vitamin C 0mg 0.9mg 1%
Vitamin D 0µg 0.1µg 1%
Net carbs 3.6g 51.9g N/A
Magnesium 11mg 10mg 0%
Sugar 3.24g 31.47g N/A
Trans fat 0.006g 0.2g N/A
Tryptophan 0.066mg 0%
Threonine 0.181mg 0%
Isoleucine 0.224mg 0%
Leucine 0.421mg 0%
Lysine 0.199mg 0%
Methionine 0.115mg 0%
Phenylalanine 0.277mg 0%
Valine 0.257mg 0%
Histidine 0.128mg 0%
Omega-3 - DHA 0g 0.008g N/A
Omega-3 - ALA 0.001g 1.022g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Gamma-linoleic acid 0g 0.048g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0g 0.002g N/A
Omega-6 - Eicosadienoic acid 0g 0.007g N/A
Omega-6 - Linoleic acid 0.01g 6.911g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yogurt Muffin
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
30%
Muffin
Minerals Daily Need Coverage Score
19%
Yogurt
32%
Muffin

Comparison summary

Which food is lower in Cholesterol?
Yogurt
Yogurt is lower in Cholesterol (difference - 25mg)
Which food is lower in Sugar?
Yogurt
Yogurt is lower in Sugar (difference - 28.23g)
Which food contains less Sodium?
Yogurt
Yogurt contains less Sodium (difference - 300mg)
Which food is lower in Saturated fat?
Yogurt
Yogurt is lower in Saturated fat (difference - 2.727g)
Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 40)
Which food is cheaper?
Muffin
Muffin is cheaper (difference - $2.6)
Which food is richer in vitamins?
Muffin
Muffin 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. Muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172765/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.