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Yogurt vs. Nachos — In-Depth Nutrition Comparison

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The main differences between yogurt and nachos

  • Yogurt is richer in vitamin B12 and vitamin B2, yet nachos are richer in vitamin E, vitamin K, fiber, vitamin B6, phosphorus, and iron.
  • Daily need coverage for vitamin B12 for yogurt is 28% higher.
  • Yogurt contains 2 times more vitamin B2 than nachos. Yogurt contains 0.278mg of vitamin B2, while nachos contain 0.133mg.
  • Yogurt contains less sodium.
  • Yogurt has a lower glycemic index than nachos.

Food types used in this article are Yogurt, Greek, plain, nonfat and Fast foods, nachos, with cheese.

Infographic

Yogurt vs Nachos 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
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%
Nachos
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 19% 32% 28% 21% 23% 85% 41% 24% 47%
Contains more CalciumCalcium +74.6%
Contains less SodiumSodium -88.5%
Contains more SeleniumSelenium +12.8%
Contains more MagnesiumMagnesium +281.8%
Contains more PotassiumPotassium +156.7%
Contains more IronIron +971.4%
Contains more CopperCopper +276.5%
Contains more ZincZinc +65.4%
Contains more PhosphorusPhosphorus +46.7%
Contains more ManganeseManganese +1977.8%

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
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% 0.33% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
Nachos
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% 1.7% 82% 0% 31% 31% 12% 23% 50% 8.8% 48% 7.5% 14%
Contains more Vitamin B2Vitamin B2 +109%
Contains more Vitamin B12Vitamin B12 +971.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +400%
Contains more Vitamin EVitamin E +40700%
Contains more Vitamin B1Vitamin B1 +434.8%
Contains more Vitamin B3Vitamin B3 +202.9%
Contains more Vitamin B5Vitamin B5 +14.8%
Contains more Vitamin B6Vitamin B6 +241.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +42.9%
Contains more CholineCholine +74.8%
~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
Nachos
3
4% 22% 35% 37% 2%
Protein: 4.32 g
Fats: 21.5 g
Carbs: 34.91 g
Water: 37.4 g
Other: 1.87 g
Contains more ProteinProtein +135.9%
Contains more WaterWater +127.5%
Contains more FatsFats +5412.8%
Contains more CarbsCarbs +869.7%
Contains more OtherOther +159.7%

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
Nachos
2
10% 66% 24%
Saturated fat: Sat. Fat 2.173 g
Monounsaturated fat: Mono. Fat 14.02 g
Polyunsaturated fat: Poly. Fat 5.04 g
Contains less Sat. FatSaturated fat -94.6%
Contains more Mono. FatMonounsaturated fat +26352.8%
Contains more Poly. FatPolyunsaturated fat +41900%

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
Nachos
2
93% 2% 5%
Starch: 28.33 g
Sucrose: 0.53 g
Glucose: 0 g
Fructose: 0 g
Lactose: 1.63 g
Maltose: 0 g
Galactose: 0 g
Contains more LactoseLactose +55.8%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
~equal in Glucose ~0g
~equal in Fructose ~0g
~equal in Maltose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yogurt Nachos
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 minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Yogurt Nachos DV% diff.
Monounsaturated fat 0.053g 14.02g 35%
Polyunsaturated fat 0.012g 5.04g 34%
Fats 0.39g 21.5g 32%
Vitamin B12 0.75µg 0.07µg 28%
Vitamin E 0.01mg 4.08mg 27%
Vitamin K 0µg 19.3µg 16%
Calories 59kcal 343kcal 14%
Fiber 0g 3.2g 13%
Starch 28.33g 12%
Sodium 36mg 313mg 12%
Vitamin B6 0.063mg 0.215mg 12%
Protein 10.19g 4.32g 12%
Vitamin B2 0.278mg 0.133mg 11%
Carbs 3.6g 34.91g 10%
Iron 0.07mg 0.75mg 9%
Saturated fat 0.117g 2.173g 9%
Phosphorus 135mg 198mg 9%
Manganese 0.009mg 0.187mg 8%
Vitamin B1 0.023mg 0.123mg 8%
Magnesium 11mg 42mg 7%
Potassium 141mg 362mg 7%
Calcium 110mg 63mg 5%
Copper 0.017mg 0.064mg 5%
Vitamin B3 0.208mg 0.63mg 3%
Zinc 0.52mg 0.86mg 3%
Selenium 9.7µg 8.6µg 2%
Choline 15.1mg 26.4mg 2%
Vitamin B5 0.331mg 0.38mg 1%
Folate 7µg 10µg 1%
Cholesterol 5mg 3mg 1%
Vitamin C 0mg 1.1mg 1%
Net carbs 3.6g 31.71g N/A
Sugar 3.24g 2.17g N/A
Vitamin A 1µg 5µg 0%
Trans fat 0.006g 0.058g N/A
Tryptophan 0.042mg 0%
Threonine 0.156mg 0%
Isoleucine 0.187mg 0%
Leucine 0.521mg 0%
Lysine 0.156mg 0%
Methionine 0.094mg 0%
Phenylalanine 0.229mg 0%
Valine 0.25mg 0%
Histidine 0.135mg 0%
Omega-3 - ALA 0.001g 0.617g N/A
Omega-6 - Gamma-linoleic acid 0g 0.032g N/A
Omega-6 - Eicosadienoic acid 0g 0.011g N/A
Omega-6 - Linoleic acid 0.01g 4.343g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yogurt Nachos
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
24%
Nachos
Minerals Daily Need Coverage Score
19%
Yogurt
35%
Nachos

Comparison summary

Which food contains less Sodium?
Yogurt
Yogurt contains less Sodium (difference - 277mg)
Which food is lower in Saturated fat?
Yogurt
Yogurt is lower in Saturated fat (difference - 2.056g)
Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 56)
Which food is lower in Cholesterol?
Nachos
Nachos is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Nachos
Nachos is lower in Sugar (difference - 1.07g)
Which food is cheaper?
Nachos
Nachos is cheaper (difference - $2.6)
Which food is richer in minerals?
Nachos
Nachos is relatively richer in minerals
Which food is richer in vitamins?
Nachos
Nachos is relatively richer in vitamins

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. Nachos - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170291/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.