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Yogurt vs. Pilaf — In-Depth Nutrition Comparison

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How are yogurt and pilaf different?

  • Yogurt is richer in vitamin B12, while pilaf is higher in folate, vitamin B1, selenium, manganese, vitamin B3, iron, vitamin B6, and copper.
  • Pilaf covers your daily need for sodium, 55% more than yogurt.
  • Yogurt contains 38 times more vitamin B12 than pilaf. Yogurt contains 0.75µg of vitamin B12, while pilaf contains 0.02µg.
  • Yogurt is lower in sodium.
  • Pilaf has a higher glycemic index (60) than yogurt (19).

Yogurt, Greek, plain, nonfat and Rice and vermicelli mix, rice pilaf flavor, unprepared types were used in this article.

Infographic

Yogurt vs Pilaf 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
2
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%
Pilaf
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 25% 17% 92% 55% 28% 66% 170% 115% 177%
Contains more CalciumCalcium +32.5%
Contains less SodiumSodium -97.2%
Contains more MagnesiumMagnesium +190.9%
Contains more PotassiumPotassium +33.3%
Contains more IronIron +3385.7%
Contains more CopperCopper +876.5%
Contains more ZincZinc +94.2%
Contains more PhosphorusPhosphorus +14.1%
Contains more ManganeseManganese +9700%
Contains more SeleniumSelenium +234%

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
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% 0.33% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
Pilaf
10
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 14% 1.3% 0.8% 0% 151% 20% 115% 43% 92% 2.5% 1.3% 159% 9.5%
Contains more Vitamin B2Vitamin B2 +219.5%
Contains more Vitamin B12Vitamin B12 +3650%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin B1Vitamin B1 +2521.7%
Contains more Vitamin B3Vitamin B3 +2845.7%
Contains more Vitamin B5Vitamin B5 +116%
Contains more Vitamin B6Vitamin B6 +534.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2928.6%
Contains more CholineCholine +15.9%
~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
Pilaf
4
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
Contains more WaterWater +958.5%
Contains more FatsFats +251.3%
Contains more CarbsCarbs +2019.7%
Contains more OtherOther +436.1%
~equal in Protein ~10.42g

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
Pilaf
2
29% 35% 36%
Saturated fat: Sat. Fat 0.307 g
Monounsaturated fat: Mono. Fat 0.373 g
Polyunsaturated fat: Poly. Fat 0.377 g
Contains less Sat. FatSaturated fat -61.9%
Contains more Mono. FatMonounsaturated fat +603.8%
Contains more Poly. FatPolyunsaturated fat +3041.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Yogurt
2
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.54 g
Maltose: 0 g
Galactose: 0.7 g
Pilaf
4
98%
Starch: 71.23 g
Sucrose: 0.3 g
Glucose: 0.1 g
Fructose: 0 g
Lactose: 0 g
Maltose: 1.13 g
Galactose: 0 g
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more MaltoseMaltose +∞%
~equal in Fructose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yogurt Pilaf DV% diff.
Sodium 36mg 1303mg 55%
Folate 7µg 212µg 51%
Vitamin B1 0.023mg 0.603mg 48%
Selenium 9.7µg 32.4µg 41%
Manganese 0.009mg 0.882mg 38%
Vitamin B3 0.208mg 6.127mg 37%
Vitamin B12 0.75µg 0.02µg 30%
Iron 0.07mg 2.44mg 30%
Starch 71.23g 29%
Vitamin B6 0.063mg 0.4mg 26%
Carbs 3.6g 76.31g 24%
Copper 0.017mg 0.166mg 17%
Calories 59kcal 359kcal 15%
Vitamin B2 0.278mg 0.087mg 15%
Vitamin B5 0.331mg 0.715mg 8%
Fiber 0g 1.2g 5%
Vitamin C 0mg 4.1mg 5%
Magnesium 11mg 32mg 5%
Zinc 0.52mg 1.01mg 4%
Phosphorus 135mg 154mg 3%
Calcium 110mg 83mg 3%
Polyunsaturated fat 0.012g 0.377g 2%
Fats 0.39g 1.37g 2%
Saturated fat 0.117g 0.307g 1%
Cholesterol 5mg 1mg 1%
Monounsaturated fat 0.053g 0.373g 1%
Potassium 141mg 188mg 1%
Protein 10.19g 10.42g 0%
Net carbs 3.6g 75.11g N/A
Sugar 3.24g 1.53g N/A
Vitamin E 0.01mg 0.04mg 0%
Vitamin A 1µg 4µg 0%
Vitamin K 0µg 0.5µg 0%
Trans fat 0.006g 0g N/A
Choline 15.1mg 17.5mg 0%
Tryptophan 0.086mg 0%
Threonine 0.221mg 0%
Isoleucine 0.279mg 0%
Leucine 0.523mg 0%
Lysine 0.189mg 0%
Methionine 0.145mg 0%
Phenylalanine 0.32mg 0%
Valine 0.374mg 0%
Histidine 0.15mg 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 Pilaf
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
47%
Pilaf
Minerals Daily Need Coverage Score
19%
Yogurt
77%
Pilaf

Comparison summary

Which food contains less Sodium?
Yogurt
Yogurt contains less Sodium (difference - 1267mg)
Which food is lower in Saturated fat?
Yogurt
Yogurt is lower in Saturated fat (difference - 0.19g)
Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 41)
Which food is lower in Cholesterol?
Pilaf
Pilaf is lower in Cholesterol (difference - 4mg)
Which food is lower in Sugar?
Pilaf
Pilaf is lower in Sugar (difference - 1.71g)
Which food is cheaper?
Pilaf
Pilaf is cheaper (difference - $2.6)
Which food is richer in minerals?
Pilaf
Pilaf is relatively richer in minerals
Which food is richer in vitamins?
Pilaf
Pilaf is relatively richer in vitamins

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. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/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.