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.
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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% |
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
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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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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%
47%
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 Cholesterol?
Pilaf is lower in Cholesterol (difference - 4mg)
Which food is lower in Sugar?
Pilaf is lower in Sugar (difference - 1.71g)
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