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Yogurt vs. Chili pepper — In-Depth Nutrition Comparison

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A recap on differences between yogurt and chili pepper

  • Yogurt is higher in vitamin B12, selenium, vitamin B2, and phosphorus, yet chili pepper is higher in vitamin C, vitamin B6, vitamin A, copper, iron, and vitamin K.
  • Chili pepper covers your daily vitamin C needs 160% more than yogurt.
  • The glycemic index of yogurt is lower.

Food varieties used in this article are Yogurt, Greek, plain, nonfat and Peppers, hot chili, red, raw.

Infographic

Yogurt vs Chili pepper 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
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 16% 4.2% 28% 39% 43% 7.1% 18% 1.2% 24% 2.7%
Contains more CalciumCalcium +685.7%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +214%
Contains more SeleniumSelenium +1840%
Contains more MagnesiumMagnesium +109.1%
Contains more PotassiumPotassium +128.4%
Contains more IronIron +1371.4%
Contains more CopperCopper +658.8%
Contains less SodiumSodium -75%
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
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 479% 16% 14% 0% 18% 20% 23% 12% 117% 0% 35% 17% 5.9%
Contains more Vitamin B2Vitamin B2 +223.3%
Contains more Vitamin B5Vitamin B5 +64.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +38.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +4700%
Contains more Vitamin EVitamin E +6800%
Contains more Vitamin B1Vitamin B1 +213%
Contains more Vitamin B3Vitamin B3 +498.1%
Contains more Vitamin B6Vitamin B6 +703.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +228.6%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yogurt
1
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
2% 9% 88%
Protein: 1.87 g
Fats: 0.44 g
Carbs: 8.81 g
Water: 88.02 g
Other: 0.86 g
Contains more ProteinProtein +444.9%
Contains more FatsFats +12.8%
Contains more CarbsCarbs +144.7%
Contains more OtherOther +19.4%
~equal in Water ~88.02g

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
14% 8% 78%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.024 g
Polyunsaturated fat: Poly. Fat 0.239 g
Contains more Mono. FatMonounsaturated fat +120.8%
Contains less Sat. FatSaturated fat -64.1%
Contains more Poly. FatPolyunsaturated fat +1891.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yogurt Chili pepper DV% diff.
Vitamin C 0mg 143.7mg 160%
Vitamin B6 0.063mg 0.506mg 34%
Vitamin B12 0.75µg 0µg 31%
Protein 10.19g 1.87g 17%
Selenium 9.7µg 0.5µg 17%
Vitamin B2 0.278mg 0.086mg 15%
Phosphorus 135mg 43mg 13%
Copper 0.017mg 0.129mg 12%
Iron 0.07mg 1.03mg 12%
Vitamin K 0µg 14µg 12%
Calcium 110mg 14mg 10%
Manganese 0.009mg 0.187mg 8%
Fiber 0g 1.5g 6%
Vitamin B3 0.208mg 1.244mg 6%
Potassium 141mg 322mg 5%
Vitamin A 1µg 48µg 5%
Vitamin E 0.01mg 0.69mg 5%
Folate 7µg 23µg 4%
Vitamin B1 0.023mg 0.072mg 4%
Magnesium 11mg 23mg 3%
Vitamin B5 0.331mg 0.201mg 3%
Carbs 3.6g 8.81g 2%
Zinc 0.52mg 0.26mg 2%
Polyunsaturated fat 0.012g 0.239g 2%
Cholesterol 5mg 0mg 2%
Choline 15.1mg 10.9mg 1%
Calories 59kcal 40kcal 1%
Sodium 36mg 9mg 1%
Fats 0.39g 0.44g 0%
Net carbs 3.6g 7.31g N/A
Sugar 3.24g 5.3g N/A
Trans fat 0.006g 0g N/A
Saturated fat 0.117g 0.042g 0%
Monounsaturated fat 0.053g 0.024g 0%
Tryptophan 0.026mg 0%
Threonine 0.074mg 0%
Isoleucine 0.065mg 0%
Leucine 0.105mg 0%
Lysine 0.089mg 0%
Methionine 0.024mg 0%
Phenylalanine 0.062mg 0%
Valine 0.084mg 0%
Histidine 0.041mg 0%
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 Chili pepper
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
58%
Chili pepper
Minerals Daily Need Coverage Score
19%
Yogurt
18%
Chili pepper

Comparison summary

Which food is lower in Sugar?
Yogurt
Yogurt is lower in Sugar (difference - 2.06g)
Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 26)
Which food is lower in Cholesterol?
Chili pepper
Chili pepper is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Chili pepper
Chili pepper contains less Sodium (difference - 27mg)
Which food is lower in Saturated fat?
Chili pepper
Chili pepper is lower in Saturated fat (difference - 0.075g)
Which food is cheaper?
Chili pepper
Chili pepper is cheaper (difference - $2.2)
Which food is richer in vitamins?
Chili pepper
Chili pepper is relatively richer in vitamins
Which food is richer in minerals?
?
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. Chili pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170106/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.