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Yogurt vs. Pancake — In-Depth Nutrition Comparison

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How are yogurt and pancake different?

  • Yogurt is higher in vitamin B12; however, pancake is richer in iron, vitamin B1, calcium, selenium, vitamin B3, and manganese.
  • Daily need coverage for vitamin B12 for yogurt is 22% higher.
  • Yogurt has less cholesterol.
  • Yogurt has a lower glycemic index (19) than pancake (66).

Yogurt, Greek, plain, nonfat and Pancakes, plain, prepared from recipe are the varieties used in this article.

Infographic

Yogurt vs Pancake 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
1
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 11% 66% 12% 68% 16% 15% 68% 57% 26% 81%
Contains less SodiumSodium -91.8%
Contains more MagnesiumMagnesium +45.5%
Contains more CalciumCalcium +99.1%
Contains more IronIron +2471.4%
Contains more CopperCopper +188.2%
Contains more PhosphorusPhosphorus +17.8%
Contains more ManganeseManganese +2122.2%
Contains more SeleniumSelenium +53.6%
~equal in Potassium ~132mg
~equal in Zinc ~0.56mg

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
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%
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 1% 18% 0% 0% 50% 65% 29% 24% 11% 28% 0% 29% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +37%
Contains more Vitamin B12Vitamin B12 +240.9%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +5300%
Contains more Vitamin B1Vitamin B1 +773.9%
Contains more Vitamin B3Vitamin B3 +653.4%
Contains more Vitamin B5Vitamin B5 +22.4%
Contains more FolateFolate +442.9%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.281mg
~equal in Vitamin K ~µg

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
6% 10% 28% 53% 3%
Protein: 6.4 g
Fats: 9.7 g
Carbs: 28.3 g
Water: 52.9 g
Other: 2.7 g
Contains more ProteinProtein +59.2%
Contains more WaterWater +60.9%
Contains more FatsFats +2387.2%
Contains more CarbsCarbs +686.1%
Contains more OtherOther +275%

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
23% 27% 49%
Saturated fat: Sat. Fat 2.122 g
Monounsaturated fat: Mono. Fat 2.474 g
Polyunsaturated fat: Poly. Fat 4.447 g
Contains less Sat. FatSaturated fat -94.5%
Contains more Mono. FatMonounsaturated fat +4567.9%
Contains more Poly. FatPolyunsaturated fat +36958.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yogurt Pancake DV% diff.
Polyunsaturated fat 0.012g 4.447g 30%
Vitamin B12 0.75µg 0.22µg 22%
Iron 0.07mg 1.8mg 22%
Sodium 36mg 439mg 18%
Cholesterol 5mg 59mg 18%
Vitamin B1 0.023mg 0.201mg 15%
Fats 0.39g 9.7g 14%
Calcium 110mg 219mg 11%
Saturated fat 0.117g 2.122g 9%
Selenium 9.7µg 14.9µg 9%
Calories 59kcal 227kcal 8%
Folate 7µg 38µg 8%
Protein 10.19g 6.4g 8%
Manganese 0.009mg 0.2mg 8%
Vitamin B3 0.208mg 1.567mg 8%
Carbs 3.6g 28.3g 8%
Monounsaturated fat 0.053g 2.474g 6%
Vitamin A 1µg 54µg 6%
Copper 0.017mg 0.049mg 4%
Phosphorus 135mg 159mg 3%
Choline 15.1mg 3%
Magnesium 11mg 16mg 1%
Vitamin B5 0.331mg 0.405mg 1%
Vitamin B6 0.063mg 0.046mg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 3.6g 28.3g N/A
Potassium 141mg 132mg 0%
Sugar 3.24g N/A
Zinc 0.52mg 0.56mg 0%
Vitamin E 0.01mg 0%
Vitamin B2 0.278mg 0.281mg 0%
Trans fat 0.006g N/A
Tryptophan 0.08mg 0%
Threonine 0.237mg 0%
Isoleucine 0.297mg 0%
Leucine 0.513mg 0%
Lysine 0.321mg 0%
Methionine 0.147mg 0%
Phenylalanine 0.319mg 0%
Valine 0.335mg 0%
Histidine 0.152mg 0%
Omega-3 - DHA 0g 0.005g N/A
Omega-3 - ALA 0.001g N/A
Omega-6 - Linoleic acid 0.01g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yogurt Pancake
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
20%
Pancake
Minerals Daily Need Coverage Score
19%
Yogurt
42%
Pancake

Comparison summary

Which food is lower in Cholesterol?
Yogurt
Yogurt is lower in Cholesterol (difference - 54mg)
Which food contains less Sodium?
Yogurt
Yogurt contains less Sodium (difference - 403mg)
Which food is lower in Saturated fat?
Yogurt
Yogurt is lower in Saturated fat (difference - 2.005g)
Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 47)
Which food is lower in Sugar?
Pancake
Pancake is lower in Sugar (difference - 3.24g)
Which food is cheaper?
Pancake
Pancake is cheaper (difference - $2.6)
Which food is richer in minerals?
Pancake
Pancake is relatively richer in minerals
Which food is richer in vitamins?
?
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. Pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175009/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.