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
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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.
| 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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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
| Contains more LactoseLactose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Fructose
~0g
