Yogurt vs. Rice — In-Depth Nutrition Comparison
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Differences between yogurt and rice
- Yogurt has more vitamin B12, vitamin B2, phosphorus, and calcium, while rice has more manganese, iron, folate, vitamin B1, vitamin B3, and copper.
- Yogurt's daily need coverage for vitamin B12 is 31% higher.
- Rice contains 21 times less vitamin B2 than yogurt. Yogurt contains 0.278mg of vitamin B2, while rice contains 0.013mg.
- Yogurt has a lower glycemic index. The glycemic index of yogurt is 19, while the glycemic index of rice is 60.
The food types used in this comparison are Yogurt, Greek, plain, nonfat and Rice, white, long-grain, regular, enriched, cooked.
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 | +1000% |
| Contains more PotassiumPotassium | +302.9% |
| Contains more PhosphorusPhosphorus | +214% |
| Contains more SeleniumSelenium | +29.3% |
| Contains more IronIron | +1614.3% |
| Contains more CopperCopper | +305.9% |
| Contains less SodiumSodium | -97.2% |
| Contains more ManganeseManganese | +5144.4% |
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 AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +2038.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +619% |
| Contains more Vitamin EVitamin E | +300% |
| Contains more Vitamin B1Vitamin B1 | +608.7% |
| Contains more Vitamin B3Vitamin B3 | +609.6% |
| Contains more Vitamin B5Vitamin B5 | +17.8% |
| Contains more Vitamin B6Vitamin B6 | +47.6% |
| Contains more FolateFolate | +728.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0.75µg | 0µg | 31% |
| Vitamin B2 | 0.278mg | 0.013mg | 20% |
| Manganese | 0.009mg | 0.472mg | 20% |
| Protein | 10.19g | 2.69g | 15% |
| Iron | 0.07mg | 1.2mg | 14% |
| Phosphorus | 135mg | 43mg | 13% |
| Folate | 7µg | 58µg | 13% |
| Vitamin B1 | 0.023mg | 0.163mg | 12% |
| Calcium | 110mg | 10mg | 10% |
| Carbs | 3.6g | 28.17g | 8% |
| Vitamin B3 | 0.208mg | 1.476mg | 8% |
| Copper | 0.017mg | 0.069mg | 6% |
| Selenium | 9.7µg | 7.5µg | 4% |
| Calories | 59kcal | 130kcal | 4% |
| Potassium | 141mg | 35mg | 3% |
| Choline | 15.1mg | 2.1mg | 2% |
| Sodium | 36mg | 1mg | 2% |
| Fiber | 0g | 0.4g | 2% |
| Cholesterol | 5mg | 0mg | 2% |
| Vitamin B6 | 0.063mg | 0.093mg | 2% |
| Vitamin B5 | 0.331mg | 0.39mg | 1% |
| Fats | 0.39g | 0.28g | 0% |
| Net carbs | 3.6g | 27.77g | N/A |
| Magnesium | 11mg | 12mg | 0% |
| Sugar | 3.24g | 0.05g | N/A |
| Zinc | 0.52mg | 0.49mg | 0% |
| Vitamin E | 0.01mg | 0.04mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Trans fat | 0.006g | N/A | |
| Saturated fat | 0.117g | 0.077g | 0% |
| Monounsaturated fat | 0.053g | 0.088g | 0% |
| Polyunsaturated fat | 0.012g | 0.076g | 0% |
| Tryptophan | 0.031mg | 0% | |
| Threonine | 0.096mg | 0% | |
| Isoleucine | 0.116mg | 0% | |
| Leucine | 0.222mg | 0% | |
| Lysine | 0.097mg | 0% | |
| Methionine | 0.063mg | 0% | |
| Phenylalanine | 0.144mg | 0% | |
| Valine | 0.164mg | 0% | |
| Histidine | 0.063mg | 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 ProteinProtein | +278.8% |
| Contains more FatsFats | +39.3% |
| Contains more WaterWater | +24.3% |
| Contains more OtherOther | +71.4% |
| Contains more CarbsCarbs | +682.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -34.2% |
| Contains more Mono. FatMonounsaturated fat | +66% |
| Contains more Poly. FatPolyunsaturated fat | +533.3% |
