Yogurt vs. Rice pudding — In-Depth Nutrition Comparison

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The main differences between yogurt and rice pudding

Yogurt is richer in vitamin B12, selenium, vitamin B2, and phosphorus, yet rice pudding is richer in vitamin D.
Daily need coverage for vitamin B12 for yogurt is 21% higher.
Yogurt contains 5 times more selenium than rice pudding. Yogurt contains 9.7µg of selenium, while rice pudding contains 1.9µg.
Yogurt contains less saturated fat.
Yogurt has a lower glycemic index than rice pudding.

Food types used in this article are Yogurt, Greek, plain, nonfat and Puddings, rice, dry mix, prepared with 2% milk.

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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.

Yogurt

Rice pudding

Contains more ZincZinc	+36.8%
Contains more PhosphorusPhosphorus	+55.2%
Contains less SodiumSodium	-67%
Contains more SeleniumSelenium	+410.5%

Contains more MagnesiumMagnesium	+18.2%
Contains more IronIron	+428.6%
Contains more ManganeseManganese	+533.3%

~equal in Calcium ~105mg

~equal in Potassium ~130mg

~equal in Copper ~0.018mg

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

Rice pudding

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B2Vitamin B2	+97.2%
Contains more Vitamin B5Vitamin B5	+14.9%
Contains more Vitamin B6Vitamin B6	+80%
Contains more Vitamin B12Vitamin B12	+212.5%
Contains more FolateFolate	+75%
Contains more CholineCholine	+∞%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+4500%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B1Vitamin B1	+226.1%
Contains more Vitamin B3Vitamin B3	+113%

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	0.75µg	0.24µg	21%
Protein	10.19g	3.29g	14%
Selenium	9.7µg	1.9µg	14%
Vitamin B2	0.278mg	0.141mg	11%
Phosphorus	135mg	87mg	7%
Carbs	3.6g	20.81g	6%
Vitamin A	1µg	46µg	5%
Vitamin B1	0.023mg	0.075mg	4%
Saturated fat	0.117g	0.967g	4%
Vitamin D	0IU	34IU	4%
Vitamin D	0µg	0.8µg	4%
Iron	0.07mg	0.37mg	4%
Choline	15.1mg		3%
Sodium	36mg	109mg	3%
Calories	59kcal	111kcal	3%
Fats	0.39g	1.63g	2%
Vitamin B6	0.063mg	0.035mg	2%
Manganese	0.009mg	0.057mg	2%
Monounsaturated fat	0.053g	0.441g	1%
Vitamin C	0mg	0.7mg	1%
Folate	7µg	4µg	1%
Vitamin B5	0.331mg	0.288mg	1%
Vitamin B3	0.208mg	0.443mg	1%
Zinc	0.52mg	0.38mg	1%
Calcium	110mg	105mg	1%
Net carbs	3.6g	20.71g	N/A
Cholesterol	5mg	6mg	0%
Magnesium	11mg	13mg	0%
Potassium	141mg	130mg	0%
Sugar	3.24g		N/A
Fiber	0g	0.1g	0%
Copper	0.017mg	0.018mg	0%
Vitamin E	0.01mg		0%
Trans fat	0.006g		N/A
Polyunsaturated fat	0.012g	0.06g	0%
Tryptophan		0.039mg	0%
Threonine		0.126mg	0%
Isoleucine		0.169mg	0%
Leucine		0.273mg	0%
Lysine		0.221mg	0%
Methionine		0.07mg	0%
Phenylalanine		0.135mg	0%
Valine		0.187mg	0%
Histidine		0.075mg	0%
Omega-3 - ALA	0.001g		N/A
Omega-6 - Linoleic acid	0.01g		N/A