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Yogurt vs. Skipjack tuna — In-Depth Nutrition Comparison

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What are the main differences between yogurt and skipjack tuna?

  • Yogurt is richer in vitamin B2, yet skipjack tuna is richer in vitamin B3, vitamin B6, selenium, vitamin B12, phosphorus, iron, potassium, and copper.
  • Skipjack tuna's daily need coverage for vitamin B3 is 116% higher.
  • Yogurt has 2 times more vitamin B2 than skipjack tuna. Yogurt has 0.278mg of vitamin B2, while skipjack tuna has 0.122mg.
  • Yogurt contains less cholesterol.
  • Skipjack tuna has a lower glycemic index than yogurt.

We used Yogurt, Greek, plain, nonfat and Fish, tuna, skipjack, fresh, cooked, dry heat types in this comparison.

Infographic

Yogurt vs Skipjack tuna 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
2
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 31% 11% 46% 60% 37% 29% 122% 6.1% 2.5% 255%
Contains more CalciumCalcium +197.3%
Contains less SodiumSodium -23.4%
Contains more MagnesiumMagnesium +300%
Contains more PotassiumPotassium +270.2%
Contains more IronIron +2185.7%
Contains more CopperCopper +547.1%
Contains more ZincZinc +101.9%
Contains more PhosphorusPhosphorus +111.1%
Contains more ManganeseManganese +111.1%
Contains more SeleniumSelenium +382.5%

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
3
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 3.3% 6% 0% 0% 9.5% 28% 352% 29% 226% 274% 0% 7.5% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +127.9%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1700%
Contains more Vitamin B1Vitamin B1 +65.2%
Contains more Vitamin B3Vitamin B3 +8917.3%
Contains more Vitamin B5Vitamin B5 +46.5%
Contains more Vitamin B6Vitamin B6 +1457.1%
Contains more Vitamin B12Vitamin B12 +192%
Contains more FolateFolate +42.9%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Yogurt Skipjack tuna DV% diff.
Vitamin B3 0.208mg 18.756mg 116%
Vitamin B6 0.063mg 0.981mg 71%
Selenium 9.7µg 46.8µg 67%
Vitamin B12 0.75µg 2.19µg 60%
Protein 10.19g 28.21g 36%
Phosphorus 135mg 285mg 21%
Iron 0.07mg 1.6mg 19%
Cholesterol 5mg 60mg 18%
Vitamin B2 0.278mg 0.122mg 12%
Potassium 141mg 522mg 11%
Copper 0.017mg 0.11mg 10%
Magnesium 11mg 44mg 8%
Calcium 110mg 37mg 7%
Zinc 0.52mg 1.05mg 5%
Calories 59kcal 132kcal 4%
Choline 15.1mg 3%
Polyunsaturated fat 0.012g 0.403g 3%
Vitamin B5 0.331mg 0.485mg 3%
Vitamin A 1µg 18µg 2%
Vitamin B1 0.023mg 0.038mg 1%
Carbs 3.6g 0g 1%
Folate 7µg 10µg 1%
Vitamin C 0mg 1mg 1%
Saturated fat 0.117g 0.42g 1%
Fats 0.39g 1.29g 1%
Net carbs 3.6g 0g N/A
Sugar 3.24g N/A
Sodium 36mg 47mg 0%
Vitamin E 0.01mg 0%
Manganese 0.009mg 0.019mg 0%
Trans fat 0.006g N/A
Monounsaturated fat 0.053g 0.243g 0%
Tryptophan 0.316mg 0%
Threonine 1.237mg 0%
Isoleucine 1.3mg 0%
Leucine 2.293mg 0%
Lysine 2.59mg 0%
Methionine 0.835mg 0%
Phenylalanine 1.101mg 0%
Valine 1.453mg 0%
Histidine 0.83mg 0%
Omega-3 - EPA 0g 0.091g N/A
Omega-3 - DHA 0g 0.237g N/A
Omega-3 - ALA 0.001g N/A
Omega-3 - DPA 0g 0.017g N/A
Omega-6 - Linoleic acid 0.01g N/A

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
28% 62% 8%
Protein: 28.21 g
Fats: 1.29 g
Carbs: 0 g
Water: 62.28 g
Other: 8.22 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +36.6%
Contains more ProteinProtein +176.8%
Contains more FatsFats +230.8%
Contains more OtherOther +1041.7%

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
39% 23% 38%
Saturated fat: Sat. Fat 0.42 g
Monounsaturated fat: Mono. Fat 0.243 g
Polyunsaturated fat: Poly. Fat 0.403 g
Contains less Sat. FatSaturated fat -72.1%
Contains more Mono. FatMonounsaturated fat +358.5%
Contains more Poly. FatPolyunsaturated fat +3258.3%

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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. Skipjack tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172005/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.