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 of 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.

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

Infographic

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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

Pilaf

Contains more Calcium +32.5%

Contains less Sodium -97.2%

Contains more Iron +3385.7%

Contains more Magnesium +190.9%

Contains more Phosphorus +14.1%

Contains more Potassium +33.3%

Contains more Zinc +94.2%

Contains more Copper +876.5%

Contains more Manganese +9700%

Contains more Selenium +234%

Yogurt

Pilaf

Contains more Calcium +32.5%

Contains less Sodium -97.2%

Contains more Iron +3385.7%

Contains more Magnesium +190.9%

Contains more Phosphorus +14.1%

Contains more Potassium +33.3%

Contains more Zinc +94.2%

Contains more Copper +876.5%

Contains more Manganese +9700%

Contains more Selenium +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

Pilaf

Contains more Vitamin B2 +219.5%

Contains more Vitamin B12 +3650%

Contains more Vitamin A +250%

Contains more Vitamin E +300%

Contains more Vitamin C +∞%

Contains more Vitamin B1 +2521.7%

Contains more Vitamin B3 +2845.7%

Contains more Vitamin B5 +116%

Contains more Vitamin B6 +534.9%

Contains more Folate +2928.6%

Contains more Vitamin K +∞%

Yogurt

Pilaf

Contains more Vitamin B2 +219.5%

Contains more Vitamin B12 +3650%

Contains more Vitamin A +250%

Contains more Vitamin E +300%

Contains more Vitamin C +∞%

Contains more Vitamin B1 +2521.7%

Contains more Vitamin B3 +2845.7%

Contains more Vitamin B5 +116%

Contains more Vitamin B6 +534.9%

Contains more Folate +2928.6%

Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Yogurt

Pilaf

Contains more Water +958.5%

Contains more Fats +251.3%

Contains more Carbs +2019.7%

Contains more Other +436.1%

Equal in Protein - 10.42

Yogurt

Protein: 10.19 g

Fats: 0.39 g

Carbs: 3.6 g

Water: 85.1 g

Other: 0.72 g

Pilaf

Protein: 10.42 g

Fats: 1.37 g

Carbs: 76.31 g

Water: 8.04 g

Other: 3.86 g

Contains more Water +958.5%

Contains more Fats +251.3%

Contains more Carbs +2019.7%

Contains more Other +436.1%

Equal in Protein - 10.42

Fat Type Comparison

Fat type breakdown side-by-side comparison

Yogurt

Pilaf

Contains less Saturated Fat -61.9%

Contains more Monounsaturated Fat +603.8%

Contains more Polyunsaturated fat +3041.7%

Yogurt

Saturated Fat: 0.117 g

Monounsaturated Fat: 0.053 g

Polyunsaturated fat: 0.012 g

Pilaf

Saturated Fat: 0.307 g

Monounsaturated Fat: 0.373 g

Polyunsaturated fat: 0.377 g

Contains less Saturated Fat -61.9%

Contains more Monounsaturated Fat +603.8%

Contains more Polyunsaturated fat +3041.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison

Yogurt

Pilaf

Contains more Lactose +∞%

Contains more Galactose +∞%

Contains more Starch +∞%

Contains more Sucrose +∞%

Contains more Glucose +∞%

Contains more Maltose +∞%

Yogurt

Starch: 0 g

Sucrose: 0 g

Glucose: 0 g

Fructose: 0 g

Lactose: 2.54 g

Maltose: 0 g

Galactose: 0.7 g

Pilaf

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 Lactose +∞%

Contains more Galactose +∞%

Contains more Starch +∞%

Contains more Sucrose +∞%

Contains more Glucose +∞%

Contains more Maltose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.


Lower in Sodium
Lower in Saturated Fat
Lower in Glycemic Index
Lower in Sugar
Lower in Cholesterol
Lower in price
Rich in minerals
Rich in vitamins

All nutrients comparison - raw data values

Nutrient			Opinion
Net carbs	3.6g	75.11g
Protein	10.19g	10.42g
Fats	0.39g	1.37g
Carbs	3.6g	76.31g
Calories	59kcal	359kcal
Starch		71.23g
Sugar	3.24g	1.53g
Fiber	0g	1.2g
Calcium	110mg	83mg
Iron	0.07mg	2.44mg
Magnesium	11mg	32mg
Phosphorus	135mg	154mg
Potassium	141mg	188mg
Sodium	36mg	1303mg
Zinc	0.52mg	1.01mg
Copper	0.017mg	0.166mg
Manganese	0.009mg	0.882mg
Selenium	9.7µg	32.4µg
Vitamin A	4IU	14IU
Vitamin A RAE	1µg	4µg
Vitamin E	0.01mg	0.04mg
Vitamin C	0mg	4.1mg
Vitamin B1	0.023mg	0.603mg
Vitamin B2	0.278mg	0.087mg
Vitamin B3	0.208mg	6.127mg
Vitamin B5	0.331mg	0.715mg
Vitamin B6	0.063mg	0.4mg
Folate	7µg	212µg
Vitamin B12	0.75µg	0.02µg
Vitamin K	0µg	0.5µg
Tryptophan		0.086mg
Threonine		0.221mg
Isoleucine		0.279mg
Leucine		0.523mg
Lysine		0.189mg
Methionine		0.145mg
Phenylalanine		0.32mg
Valine		0.374mg
Histidine		0.15mg
Cholesterol	5mg	1mg
Trans Fat	0.006g	0g
Saturated Fat	0.117g	0.307g
Monounsaturated Fat	0.053g	0.373g
Polyunsaturated fat	0.012g	0.377g
Omega-6 - Linoleic acid	0.01g
Omega-3 - ALA	0.001g

Which food is preferable for your diet?

Low Fats diet

Low Carbs diet

Low Calories diet

Low Glycemic Index diet

is better in case of low diet


Low Fats diet
Low Carbs diet
Low Calories diet
Low Glycemic Index diet

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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%

50%

Minerals Daily Need Coverage Score

19%

77%

Comparison summary

Which food contains less Sodium?

Yogurt contains less Sodium (difference - 1267mg)

Which food is lower in Saturated Fat?

Yogurt is lower in Saturated Fat (difference - 0.19g)

Which food is lower in glycemic index?

Yogurt is lower in glycemic index (difference - 41)

Which food is lower in Sugar?

Pilaf is lower in Sugar (difference - 1.71g)

Which food is lower in Cholesterol?

Pilaf is lower in Cholesterol (difference - 4mg)

Which food is cheaper?

Pilaf is cheaper (difference - $2.6)

Which food is richer in minerals?

Pilaf is relatively richer in minerals

Which food is richer in vitamins?

Pilaf is relatively richer in vitamins

Yogurt vs. Pilaf — In-Depth Nutrition Comparison

How are Yogurt and Pilaf different?

Infographic

Mineral Comparison

Vitamin Comparison

Macronutrient Comparison

Fat Type Comparison

Carbohydrate type comparison

Comparison summary table

All nutrients comparison - raw data values

Which food is preferable for your diet?

People also compare

Vitamins & Minerals Daily Need Coverage Score

Comparison summary

References