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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.
  • The glycemic index of 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
3
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 32% 13% 13% 37% 13% 37% 13% 13% 20%
Contains more PhosphorusPhosphorus +55.2%
Contains less SodiumSodium -63.3%
Contains more SeleniumSelenium +162.2%
Contains more MagnesiumMagnesium +81.8%
Contains more IronIron +385.7%
Contains more CopperCopper +552.9%
Contains more ManganeseManganese +977.8%
~equal in Calcium ~106mg
~equal in Potassium ~150mg
~equal in Zinc ~0.48mg

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
6
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%
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% 13% 1.2% 17% 9.5% 36% 2.5% 20% 6.9% 39% 0.75% 3% 6.2%
Contains more Vitamin B2Vitamin B2 +77.1%
Contains more Vitamin B3Vitamin B3 +56.4%
Contains more Vitamin B6Vitamin B6 +110%
Contains more Vitamin B12Vitamin B12 +141.9%
Contains more FolateFolate +75%
Contains more CholineCholine +33.6%
Contains more Vitamin AVitamin A +3800%
Contains more Vitamin EVitamin E +500%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +65.2%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.326mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yogurt
2
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
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 ProteinProtein +222.5%
Contains more WaterWater +16.4%
Contains more FatsFats +707.7%
Contains more CarbsCarbs +445.6%
Contains more OtherOther +27.8%

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
64% 29% 6%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 0.819 g
Polyunsaturated fat: Poly. Fat 0.18 g
Contains less Sat. FatSaturated fat -93.5%
Contains more Mono. FatMonounsaturated fat +1445.3%
Contains more Poly. FatPolyunsaturated 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 Cholesterol ok
Lower in Sugar ok
Lower in Sodium 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 DV% diff.
Vitamin B12 0.75µg 0.31µg 18%
Protein 10.19g 3.16g 14%
Selenium 9.7µg 3.7µg 11%
Copper 0.017mg 0.111mg 10%
Vitamin B2 0.278mg 0.157mg 9%
Saturated fat 0.117g 1.81g 8%
Phosphorus 135mg 87mg 7%
Vitamin D 0µg 1.1µg 6%
Vitamin D 0IU 44IU 6%
Carbs 3.6g 19.64g 5%
Fats 0.39g 3.15g 4%
Manganese 0.009mg 0.097mg 4%
Vitamin A 1µg 39µg 4%
Vitamin B6 0.063mg 0.03mg 3%
Sodium 36mg 98mg 3%
Calories 59kcal 120kcal 3%
Iron 0.07mg 0.34mg 3%
Fiber 0g 0.8g 3%
Monounsaturated fat 0.053g 0.819g 2%
Magnesium 11mg 20mg 2%
Cholesterol 5mg 9mg 1%
Choline 15.1mg 11.3mg 1%
Caffeine 0mg 2mg 1%
Vitamin B1 0.023mg 0.038mg 1%
Polyunsaturated fat 0.012g 0.18g 1%
Folate 7µg 4µg 1%
Net carbs 3.6g 18.84g N/A
Calcium 110mg 106mg 0%
Potassium 141mg 150mg 0%
Sugar 3.24g 11.96g N/A
Zinc 0.52mg 0.48mg 0%
Vitamin E 0.01mg 0.06mg 0%
Vitamin B3 0.208mg 0.133mg 0%
Vitamin B5 0.331mg 0.326mg 0%
Vitamin K 0µg 0.3µg 0%
Trans fat 0.006g N/A
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 Pudding
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
12%
Pudding
Minerals Daily Need Coverage Score
19%
Yogurt
21%
Pudding

Comparison summary

Which food is lower in Cholesterol?
Yogurt
Yogurt is lower in Cholesterol (difference - 4mg)
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 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.