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Yogurt vs. Orange — In-Depth Nutrition Comparison

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What are the main differences between yogurt and oranges?

  • Yogurt is richer in vitamin B12, vitamin B2, phosphorus, selenium, and calcium, yet oranges are richer in vitamin C, fiber, folate, and vitamin B1.
  • Oranges' daily need coverage for vitamin C is 59% higher.
  • Yogurt has a lower glycemic index than oranges.

We used Yogurt, Greek, plain, nonfat and Oranges, raw, all commercial varieties types in this comparison.

Infographic

Yogurt vs Orange 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%
Orange
Orange
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Contains more CalciumCalcium +175%
Contains more ZincZinc +642.9%
Contains more PhosphorusPhosphorus +864.3%
Contains more SeleniumSelenium +1840%
Contains more PotassiumPotassium +28.4%
Contains more IronIron +42.9%
Contains more CopperCopper +164.7%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +177.8%
~equal in Magnesium ~10mg

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
4
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%
Orange
Orange
6
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
Contains more Vitamin B2Vitamin B2 +595%
Contains more Vitamin B5Vitamin B5 +32.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +79.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1000%
Contains more Vitamin EVitamin E +1700%
Contains more Vitamin B1Vitamin B1 +278.3%
Contains more Vitamin B3Vitamin B3 +35.6%
Contains more FolateFolate +328.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.06mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Yogurt Orange DV% diff.
Vitamin C 0mg 53.2mg 59%
Vitamin B12 0.75µg 0µg 31%
Protein 10.19g 0.94g 19%
Vitamin B2 0.278mg 0.04mg 18%
Phosphorus 135mg 14mg 17%
Selenium 9.7µg 0.5µg 17%
Fiber 0g 2.4g 10%
Calcium 110mg 40mg 7%
Folate 7µg 30µg 6%
Vitamin B1 0.023mg 0.087mg 5%
Zinc 0.52mg 0.07mg 4%
Carbs 3.6g 11.75g 3%
Copper 0.017mg 0.045mg 3%
Cholesterol 5mg 0mg 2%
Sodium 36mg 0mg 2%
Vitamin B5 0.331mg 0.25mg 2%
Manganese 0.009mg 0.025mg 1%
Choline 15.1mg 8.4mg 1%
Calories 59kcal 47kcal 1%
Vitamin E 0.01mg 0.18mg 1%
Vitamin A 1µg 11µg 1%
Potassium 141mg 181mg 1%
Fats 0.39g 0.12g 0%
Net carbs 3.6g 9.35g N/A
Magnesium 11mg 10mg 0%
Iron 0.07mg 0.1mg 0%
Sugar 3.24g 9.35g N/A
Vitamin B3 0.208mg 0.282mg 0%
Vitamin B6 0.063mg 0.06mg 0%
Trans fat 0.006g 0g N/A
Saturated fat 0.117g 0.015g 0%
Monounsaturated fat 0.053g 0.023g 0%
Polyunsaturated fat 0.012g 0.025g 0%
Tryptophan 0.009mg 0%
Threonine 0.015mg 0%
Isoleucine 0.025mg 0%
Leucine 0.023mg 0%
Lysine 0.047mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.031mg 0%
Valine 0.04mg 0%
Histidine 0.018mg 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
Orange
Orange
2
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more ProteinProtein +984%
Contains more FatsFats +225%
Contains more OtherOther +63.6%
Contains more CarbsCarbs +226.4%
~equal in Water ~86.75g

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
Orange
Orange
2
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
Contains more Mono. FatMonounsaturated fat +130.4%
Contains less Sat. FatSaturated fat -87.2%
Contains more Poly. FatPolyunsaturated fat +108.3%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.