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  6. Yogurt vs. Pudding

Yogurt vs. Pudding — In-Depth Nutrition Comparison

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A recap on differences between Yogurt and Pudding

  • Yogurt is higher in Vitamin B12, Selenium, Vitamin B2, and Phosphorus, yet Pudding is higher in Copper, and Vitamin D.
  • Yogurt covers your daily Vitamin B12 needs 18% more than Pudding.
  • Yogurt contains 3 times more Selenium than Pudding. While Yogurt contains 9.7µg of Selenium, Pudding contains only 3.7µg.
  • The amount of Sugar in Yogurt is lower.

Food varieties used in this article are Yogurt, Greek, plain, nonfat and Puddings, chocolate, dry mix, regular, prepared with whole milk.

Infographic

Yogurt vs Pudding 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
Yogurt
5
:
5
Pudding
Pudding
Contains more Phosphorus +55.2%
Contains less Sodium -63.3%
Contains more Selenium +162.2%
Contains more Iron +385.7%
Contains more Magnesium +81.8%
Contains more Copper +552.9%
Contains more Manganese +977.8%
Equal in Calcium - 106
Equal in Potassium - 150
Equal in Zinc - 0.48
Yogurt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 3% 8% 58% 13% 5% 15% 6% 2% 53%
Pudding
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 13% 15% 38% 14% 13% 14% 37% 13% 21%
Contains more Phosphorus +55.2%
Contains less Sodium -63.3%
Contains more Selenium +162.2%
Contains more Iron +385.7%
Contains more Magnesium +81.8%
Contains more Copper +552.9%
Contains more Manganese +977.8%
Equal in Calcium - 106
Equal in Potassium - 150
Equal in Zinc - 0.48

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
Yogurt
6
:
5
Pudding
Pudding
Contains more Vitamin B2 +77.1%
Contains more Vitamin B3 +56.4%
Contains more Vitamin B6 +110%
Contains more Folate +75%
Contains more Vitamin B12 +141.9%
Contains more Vitamin A +3375%
Contains more Vitamin E +500%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +65.2%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.326
Yogurt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 6% 65% 4% 20% 15% 6% 94% 0%
Pudding
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 2% 34% 0% 10% 37% 3% 20% 7% 3% 39% 1%
Contains more Vitamin B2 +77.1%
Contains more Vitamin B3 +56.4%
Contains more Vitamin B6 +110%
Contains more Folate +75%
Contains more Vitamin B12 +141.9%
Contains more Vitamin A +3375%
Contains more Vitamin E +500%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +65.2%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.326

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yogurt
Yogurt
2
:
3
Pudding
Pudding
Contains more Protein +222.5%
Contains more Water +16.4%
Contains more Fats +707.7%
Contains more Carbs +445.6%
Contains more Other +27.8%
Yogurt
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Pudding
3% 3% 20% 73%
Protein: 3.16 g
Fats: 3.15 g
Carbs: 19.64 g
Water: 73.13 g
Other: 0.92 g
Contains more Protein +222.5%
Contains more Water +16.4%
Contains more Fats +707.7%
Contains more Carbs +445.6%
Contains more Other +27.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yogurt
Yogurt
1
:
2
Pudding
Pudding
Contains less Saturated Fat -93.5%
Contains more Monounsaturated Fat +1445.3%
Contains more Polyunsaturated fat +1400%
Yogurt
64% 29% 7%
Saturated Fat: 0.117 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.012 g
Pudding
64% 29% 6%
Saturated Fat: 1.81 g
Monounsaturated Fat: 0.819 g
Polyunsaturated fat: 0.18 g
Contains less Saturated Fat -93.5%
Contains more Monounsaturated Fat +1445.3%
Contains more Polyunsaturated fat +1400%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yogurt Pudding Opinion
Net carbs 3.6g 18.84g Pudding
Protein 10.19g 3.16g Yogurt
Fats 0.39g 3.15g Pudding
Carbs 3.6g 19.64g Pudding
Calories 59kcal 120kcal Pudding
Sugar 3.24g 11.96g Yogurt
Fiber 0g 0.8g Pudding
Calcium 110mg 106mg Yogurt
Iron 0.07mg 0.34mg Pudding
Magnesium 11mg 20mg Pudding
Phosphorus 135mg 87mg Yogurt
Potassium 141mg 150mg Pudding
Sodium 36mg 98mg Yogurt
Zinc 0.52mg 0.48mg Yogurt
Copper 0.017mg 0.111mg Pudding
Manganese 0.009mg 0.097mg Pudding
Selenium 9.7µg 3.7µg Yogurt
Vitamin A 4IU 139IU Pudding
Vitamin A RAE 1µg 39µg Pudding
Vitamin E 0.01mg 0.06mg Pudding
Vitamin D 0IU 44IU Pudding
Vitamin D 0µg 1.1µg Pudding
Vitamin B1 0.023mg 0.038mg Pudding
Vitamin B2 0.278mg 0.157mg Yogurt
Vitamin B3 0.208mg 0.133mg Yogurt
Vitamin B5 0.331mg 0.326mg Yogurt
Vitamin B6 0.063mg 0.03mg Yogurt
Folate 7µg 4µg Yogurt
Vitamin B12 0.75µg 0.31µg Yogurt
Vitamin K 0µg 0.3µg Pudding
Cholesterol 5mg 9mg Yogurt
Trans Fat 0.006g Pudding
Saturated Fat 0.117g 1.81g Yogurt
Monounsaturated Fat 0.053g 0.819g Pudding
Polyunsaturated fat 0.012g 0.18g Pudding
Omega-6 - Linoleic acid 0.01g Yogurt
Omega-3 - ALA 0.001g Yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yogurt Pudding
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
13%
Pudding
Minerals Daily Need Coverage Score
19%
Yogurt
21%
Pudding

Comparison summary

Which food is lower in Sugar?
Yogurt
Yogurt is lower in Sugar (difference - 8.72g)
Which food contains less Sodium?
Yogurt
Yogurt contains less Sodium (difference - 62mg)
Which food is lower in Cholesterol?
Yogurt
Yogurt is lower in Cholesterol (difference - 4mg)
Which food is lower in Saturated Fat?
Yogurt
Yogurt is lower in Saturated Fat (difference - 1.693g)
Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 28)
Which food is cheaper?
Pudding
Pudding is cheaper (difference - $0.6)
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.
Which food is richer in vitamins?
?
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. Pudding - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169604/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.