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Yogurt vs. Sugar substitute — In-Depth Nutrition Comparison

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A recap on differences between yogurt and sugar substitute

  • Yogurt is higher in vitamin B2, phosphorus, and vitamin B5, yet sugar substitute is higher in calcium.
  • Sugar substitute covers your daily calcium needs 77% more than yogurt.
  • Yogurt contains 19 times more vitamin B2 than sugar substitute. While yogurt contains 0.278mg of vitamin B2, sugar substitute contains only 0.015mg.
  • The amount of sodium in yogurt is lower.
  • The glycemic index of yogurt is lower.

Food varieties used in this article are Yogurt, Greek, plain, nonfat and Sweeteners, sugar substitute, granulated, brown.

Infographic

Yogurt vs Sugar substitute 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
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 4.3% 264% 3.4% 6% 2.3% 1.1% 3.4% 75% 2.9% 0%
Contains more MagnesiumMagnesium +83.3%
Contains more PotassiumPotassium +261.5%
Contains more CopperCopper +142.9%
Contains more ZincZinc +1200%
Contains more PhosphorusPhosphorus +1587.5%
Contains less SodiumSodium -93.7%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +699.1%
Contains more IronIron +128.6%
Contains more ManganeseManganese +144.4%

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.
Yogurt
10
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% 0% 0% 0% 3.8% 3.5% 0% 4.8% 3.5% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +53.3%
Contains more Vitamin B2Vitamin B2 +1753.3%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +313.8%
Contains more Vitamin B6Vitamin B6 +320%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin C ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
2% 85% 9% 4%
Protein: 2.06 g
Fats: 0 g
Carbs: 84.77 g
Water: 9.14 g
Other: 4.03 g
Contains more ProteinProtein +394.7%
Contains more FatsFats +∞%
Contains more WaterWater +831.1%
Contains more CarbsCarbs +2254.7%
Contains more OtherOther +459.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Yogurt
2
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.54 g
Maltose: 0 g
Galactose: 0.7 g
47% 14% 39%
Starch: 3.52 g
Sucrose: 0 g
Glucose: 1.09 g
Fructose: 0 g
Lactose: 0 g
Maltose: 2.94 g
Galactose: 0 g
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +∞%
Contains more MaltoseMaltose +∞%
~equal in Sucrose ~0g
~equal in Fructose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yogurt Sugar substitute
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Yogurt Sugar substitute DV% diff.
Calcium 110mg 879mg 77%
Vitamin B12 0.75µg 31%
Carbs 3.6g 84.77g 27%
Sodium 36mg 572mg 23%
Vitamin B2 0.278mg 0.015mg 20%
Selenium 9.7µg 18%
Phosphorus 135mg 8mg 18%
Protein 10.19g 2.06g 16%
Calories 59kcal 347kcal 14%
Vitamin B5 0.331mg 0.08mg 5%
Vitamin B6 0.063mg 0.015mg 4%
Zinc 0.52mg 0.04mg 4%
Choline 15.1mg 3%
Potassium 141mg 39mg 3%
Folate 7µg 2%
Fiber 0g 0.6g 2%
Cholesterol 5mg 2%
Copper 0.017mg 0.007mg 1%
Saturated fat 0.117g 1%
Manganese 0.009mg 0.022mg 1%
Iron 0.07mg 0.16mg 1%
Vitamin B1 0.023mg 0.015mg 1%
Magnesium 11mg 6mg 1%
Vitamin B3 0.208mg 1%
Fats 0.39g 0g 1%
Starch 3.52g 1%
Net carbs 3.6g 84.17g N/A
Sugar 3.24g 4.03g N/A
Vitamin A 1µg 0%
Vitamin E 0.01mg 0%
Trans fat 0.006g N/A
Monounsaturated fat 0.053g 0%
Polyunsaturated fat 0.012g 0%
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 Sugar substitute
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
1%
Sugar substitute
Minerals Daily Need Coverage Score
19%
Yogurt
36%
Sugar substitute

Comparison summary

Which food is lower in Sugar?
Yogurt
Yogurt is lower in Sugar (difference - 0.79g)
Which food contains less Sodium?
Yogurt
Yogurt contains less Sodium (difference - 536mg)
Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 21)
Which food is richer in vitamins?
Yogurt
Yogurt is relatively richer in vitamins
Which food is lower in Cholesterol?
Sugar substitute
Sugar substitute is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated fat?
Sugar substitute
Sugar substitute is lower in Saturated fat (difference - 0.117g)
Which food is cheaper?
Sugar substitute
Sugar substitute is cheaper (difference - $2.6)
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.

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. Sugar substitute - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170675/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.