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Yogurt vs. Sweet and sour — In-Depth Nutrition Comparison

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What are the main differences between yogurt and sweet and sour?

  • Yogurt is richer in vitamin B12, vitamin B2, phosphorus, selenium, and calcium, yet sweet, and sour is richer in manganese, vitamin C, and copper.
  • Sweet and sour's daily need coverage for manganese is 33% higher.
  • Yogurt contains less sodium.
  • Yogurt has a lower glycemic index than sweet and sour.

We used Yogurt, Greek, plain, nonfat and Sauce, sweet, and sour, ready-to-serve types in this comparison.

Infographic

Yogurt vs Sweet and sour 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
7
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 5.7% 3% 8.7% 7.9% 26% 2.5% 3% 48% 99% 2.2%
Contains more MagnesiumMagnesium +37.5%
Contains more CalciumCalcium +1000%
Contains more PotassiumPotassium +42.4%
Contains more ZincZinc +477.8%
Contains more PhosphorusPhosphorus +1828.6%
Contains less SodiumSodium -90.3%
Contains more SeleniumSelenium +2325%
Contains more IronIron +200%
Contains more CopperCopper +364.7%
Contains more ManganeseManganese +8355.6%

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
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 29% 0.33% 0.2% 0% 12% 4.4% 3.5% 5.6% 12% 0% 0.5% 6% 1.3%
Contains more Vitamin B2Vitamin B2 +1363.2%
Contains more Vitamin B3Vitamin B3 +11.2%
Contains more Vitamin B5Vitamin B5 +255.9%
Contains more Vitamin B6Vitamin B6 +18.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +529.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +108.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +14.3%
~equal in Vitamin A ~1µg
~equal in Vitamin E ~0.01mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Yogurt Sweet and sour DV% diff.
Manganese 0.009mg 0.761mg 33%
Vitamin B12 0.75µg 0µg 31%
Vitamin B2 0.278mg 0.019mg 20%
Protein 10.19g 0.27g 20%
Phosphorus 135mg 7mg 18%
Selenium 9.7µg 0.4µg 17%
Sodium 36mg 371mg 15%
Carbs 3.6g 38.22g 12%
Vitamin C 0mg 8.7mg 10%
Calcium 110mg 10mg 10%
Copper 0.017mg 0.079mg 7%
Vitamin B5 0.331mg 0.093mg 5%
Calories 59kcal 150kcal 5%
Zinc 0.52mg 0.09mg 4%
Iron 0.07mg 0.21mg 2%
Cholesterol 5mg 0mg 2%
Vitamin B1 0.023mg 0.048mg 2%
Choline 15.1mg 2.4mg 2%
Saturated fat 0.117g 0g 1%
Potassium 141mg 99mg 1%
Magnesium 11mg 8mg 1%
Fats 0.39g 0.02g 1%
Vitamin B6 0.063mg 0.053mg 1%
Net carbs 3.6g 38.12g N/A
Sugar 3.24g 18.75g N/A
Fiber 0g 0.1g 0%
Vitamin E 0.01mg 0.01mg 0%
Vitamin A 1µg 1µg 0%
Vitamin B3 0.208mg 0.187mg 0%
Vitamin K 0µg 0.2µg 0%
Folate 7µg 8µg 0%
Trans fat 0.006g N/A
Monounsaturated fat 0.053g 0g 0%
Polyunsaturated fat 0.012g 0g 0%
Omega-3 - ALA 0.001g N/A
Omega-6 - Linoleic acid 0.01g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yogurt
Yogurt
3
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
38% 60%
Protein: 0.27 g
Fats: 0.02 g
Carbs: 38.22 g
Water: 60.27 g
Other: 1.22 g
Contains more ProteinProtein +3674.1%
Contains more FatsFats +1850%
Contains more WaterWater +41.2%
Contains more CarbsCarbs +961.7%
Contains more OtherOther +69.4%

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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. Sweet and sour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174066/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.