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Yogurt vs. Pecan pie — In-Depth Nutrition Comparison

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Differences between yogurt and pecan pie

  • Yogurt has more vitamin B12, calcium, and vitamin B2, while pecan pie has more manganese, copper, iron, and vitamin B1.
  • Pecan pie's daily need coverage for manganese is 31% higher.
  • Pecan pie contains 4 times less vitamin B12 than yogurt. Yogurt contains 0.75µg of vitamin B12, while pecan pie contains 0.17µg.
  • The amount of sodium in yogurt is lower.
  • Yogurt has a lower glycemic index. The glycemic index of yogurt is 19, while the glycemic index of pecan pie is 59.

The food types used in this comparison are Yogurt, Greek, plain, nonfat and Pie, pecan, prepared from recipe.

Infographic

Yogurt vs Pecan pie 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 9.6% 12% 56% 70% 28% 40% 34% 93% 65%
Contains more CalciumCalcium +243.8%
Contains more PhosphorusPhosphorus +43.6%
Contains less SodiumSodium -86.3%
Contains more MagnesiumMagnesium +136.4%
Contains more IronIron +2014.3%
Contains more CopperCopper +1141.2%
Contains more ZincZinc +96.2%
Contains more ManganeseManganese +7811.1%
Contains more SeleniumSelenium +23.7%
~equal in Potassium ~133mg

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 0.67% 27% 0% 0% 47% 42% 16% 29% 14% 21% 0% 20% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +54.4%
Contains more Vitamin B12Vitamin B12 +341.2%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +8100%
Contains more Vitamin B1Vitamin B1 +717.4%
Contains more Vitamin B3Vitamin B3 +307.2%
Contains more Vitamin B5Vitamin B5 +44.7%
Contains more FolateFolate +271.4%
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.06mg
~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
5% 22% 52% 20%
Protein: 4.9 g
Fats: 22.2 g
Carbs: 52.2 g
Water: 19.5 g
Other: 1.2 g
Contains more ProteinProtein +108%
Contains more WaterWater +336.4%
Contains more FatsFats +5592.3%
Contains more CarbsCarbs +1350%
Contains more OtherOther +66.7%

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
19% 54% 27%
Saturated fat: Sat. Fat 3.989 g
Monounsaturated fat: Mono. Fat 11.181 g
Polyunsaturated fat: Poly. Fat 5.71 g
Contains less Sat. FatSaturated fat -97.1%
Contains more Mono. FatMonounsaturated fat +20996.2%
Contains more Poly. FatPolyunsaturated fat +47483.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yogurt Pecan pie
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 Pecan pie DV% diff.
Polyunsaturated fat 0.012g 5.71g 38%
Fats 0.39g 22.2g 34%
Manganese 0.009mg 0.712mg 31%
Monounsaturated fat 0.053g 11.181g 28%
Cholesterol 5mg 87mg 27%
Vitamin B12 0.75µg 0.17µg 24%
Copper 0.017mg 0.211mg 22%
Calories 59kcal 412kcal 18%
Iron 0.07mg 1.48mg 18%
Saturated fat 0.117g 3.989g 18%
Carbs 3.6g 52.2g 16%
Vitamin B1 0.023mg 0.188mg 14%
Protein 10.19g 4.9g 11%
Sodium 36mg 262mg 10%
Vitamin A 1µg 82µg 9%
Calcium 110mg 32mg 8%
Vitamin B2 0.278mg 0.18mg 8%
Phosphorus 135mg 94mg 6%
Folate 7µg 26µg 5%
Zinc 0.52mg 1.02mg 5%
Vitamin B3 0.208mg 0.847mg 4%
Magnesium 11mg 26mg 4%
Selenium 9.7µg 12µg 4%
Vitamin B5 0.331mg 0.479mg 3%
Choline 15.1mg 3%
Vitamin C 0mg 0.2mg 0%
Net carbs 3.6g 52.2g N/A
Potassium 141mg 133mg 0%
Sugar 3.24g N/A
Vitamin E 0.01mg 0%
Vitamin B6 0.063mg 0.06mg 0%
Trans fat 0.006g N/A
Tryptophan 0.069mg 0%
Threonine 0.189mg 0%
Isoleucine 0.223mg 0%
Leucine 0.372mg 0%
Lysine 0.248mg 0%
Methionine 0.125mg 0%
Phenylalanine 0.25mg 0%
Valine 0.255mg 0%
Histidine 0.116mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.008g 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 Pecan pie
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
17%
Pecan pie
Minerals Daily Need Coverage Score
19%
Yogurt
43%
Pecan pie

Comparison summary

Which food is lower in Cholesterol?
Yogurt
Yogurt is lower in Cholesterol (difference - 82mg)
Which food contains less Sodium?
Yogurt
Yogurt contains less Sodium (difference - 226mg)
Which food is lower in Saturated fat?
Yogurt
Yogurt is lower in Saturated fat (difference - 3.872g)
Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 40)
Which food is lower in Sugar?
Pecan pie
Pecan pie is lower in Sugar (difference - 3.24g)
Which food is cheaper?
Pecan pie
Pecan pie is cheaper (difference - $2.6)
Which food is richer in minerals?
Pecan pie
Pecan pie 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. Pecan pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172786/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.