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Yogurt vs. Orange juice — In-Depth Nutrition Comparison

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Important differences between yogurt and orange juice

  • Yogurt has more vitamin B12, vitamin B2, selenium, phosphorus, and calcium; however, orange juice has more vitamin C, folate, and vitamin B1.
  • Orange juice's daily need coverage for vitamin C is 56% more.
  • Orange juice has a higher glycemic index than yogurt.

The food varieties used in the comparison are Yogurt, Greek, plain, nonfat and Orange juice, raw.

Infographic

Yogurt vs Orange juice 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 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Contains more CalciumCalcium +900%
Contains more ZincZinc +940%
Contains more PhosphorusPhosphorus +694.1%
Contains more SeleniumSelenium +9600%
Contains more PotassiumPotassium +41.8%
Contains more IronIron +185.7%
Contains more CopperCopper +158.8%
Contains less SodiumSodium -97.2%
Contains more ManganeseManganese +55.6%
~equal in Magnesium ~11mg

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
5
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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Contains more Vitamin B2Vitamin B2 +826.7%
Contains more Vitamin B5Vitamin B5 +74.2%
Contains more Vitamin B6Vitamin B6 +57.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +143.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +900%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin B1Vitamin B1 +291.3%
Contains more Vitamin B3Vitamin B3 +92.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +328.6%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Yogurt Orange juice DV% diff.
Vitamin C 0mg 50mg 56%
Vitamin B12 0.75µg 0µg 31%
Vitamin B2 0.278mg 0.03mg 19%
Protein 10.19g 0.7g 19%
Phosphorus 135mg 17mg 17%
Selenium 9.7µg 0.1µg 17%
Calcium 110mg 11mg 10%
Vitamin B1 0.023mg 0.09mg 6%
Folate 7µg 30µg 6%
Zinc 0.52mg 0.05mg 4%
Vitamin B5 0.331mg 0.19mg 3%
Copper 0.017mg 0.044mg 3%
Cholesterol 5mg 0mg 2%
Potassium 141mg 200mg 2%
Carbs 3.6g 10.4g 2%
Vitamin B6 0.063mg 0.04mg 2%
Sodium 36mg 1mg 2%
Choline 15.1mg 6.2mg 2%
Iron 0.07mg 0.2mg 2%
Vitamin B3 0.208mg 0.4mg 1%
Calories 59kcal 45kcal 1%
Vitamin A 1µg 10µg 1%
Fiber 0g 0.2g 1%
Fats 0.39g 0.2g 0%
Net carbs 3.6g 10.2g N/A
Magnesium 11mg 11mg 0%
Sugar 3.24g 8.4g N/A
Vitamin E 0.01mg 0.04mg 0%
Manganese 0.009mg 0.014mg 0%
Vitamin K 0µg 0.1µg 0%
Trans fat 0.006g 0g N/A
Saturated fat 0.117g 0.024g 0%
Monounsaturated fat 0.053g 0.036g 0%
Polyunsaturated fat 0.012g 0.04g 0%
Tryptophan 0.002mg 0%
Threonine 0.008mg 0%
Isoleucine 0.008mg 0%
Leucine 0.013mg 0%
Lysine 0.009mg 0%
Methionine 0.003mg 0%
Phenylalanine 0.009mg 0%
Valine 0.011mg 0%
Histidine 0.003mg 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
3
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more ProteinProtein +1355.7%
Contains more FatsFats +95%
Contains more OtherOther +80%
Contains more CarbsCarbs +188.9%
~equal in Water ~88.3g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yogurt
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
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Mono. FatMonounsaturated fat +47.2%
Contains less Sat. FatSaturated fat -79.5%
Contains more Poly. FatPolyunsaturated fat +233.3%

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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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.