Yogurt vs. Tomato sauce — In-Depth Nutrition Comparison
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Summary of differences between yogurt and tomato sauce
- Yogurt has more vitamin B12, selenium, vitamin B2, phosphorus, and calcium; however, tomato sauce is higher in iron, copper, vitamin E, vitamin A, and vitamin C.
- Yogurt covers your daily need for vitamin B12, 31% more than tomato sauce.
- Yogurt has 16 times more selenium than tomato sauce. While yogurt has 9.7µg of selenium, tomato sauce has only 0.6µg.
- The glycemic index of tomato sauce is higher.
These are the specific foods used in this comparison Yogurt, Greek, plain, nonfat and Tomato sauce, canned, no salt added.
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 | +685.7% |
| Contains more ZincZinc | +136.4% |
| Contains more PhosphorusPhosphorus | +400% |
| Contains more SeleniumSelenium | +1516.7% |
| Contains more MagnesiumMagnesium | +36.4% |
| Contains more PotassiumPotassium | +110.6% |
| Contains more IronIron | +1271.4% |
| Contains more CopperCopper | +576.5% |
| Contains less SodiumSodium | -69.4% |
| Contains more ManganeseManganese | +1155.6% |
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.
| Contains more Vitamin B2Vitamin B2 | +327.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +52.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +2100% |
| Contains more Vitamin EVitamin E | +14300% |
| Contains more Vitamin B3Vitamin B3 | +376.4% |
| Contains more Vitamin B6Vitamin B6 | +55.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +28.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.19 g
Fats:
0.39 g
Carbs:
3.6 g
Water:
85.1 g
Other:
0.72 g
Protein:
1.2 g
Fats:
0.3 g
Carbs:
5.31 g
Water:
91.28 g
Other:
1.91 g
| Contains more ProteinProtein | +749.2% |
| Contains more FatsFats | +30% |
| Contains more CarbsCarbs | +47.5% |
| Contains more OtherOther | +165.3% |
~equal in
Water
~91.28g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.117 g
Monounsaturated fat:
Mono. Fat
0.053 g
Polyunsaturated fat:
Poly. Fat
0.012 g
Saturated fat:
Sat. Fat
0.041 g
Monounsaturated fat:
Mono. Fat
0.044 g
Polyunsaturated fat:
Poly. Fat
0.121 g
| Contains more Mono. FatMonounsaturated fat | +20.5% |
| Contains less Sat. FatSaturated fat | -65% |
| Contains more Poly. FatPolyunsaturated fat | +908.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
0 g
Lactose:
2.54 g
Maltose:
0 g
Galactose:
0.7 g
Starch:
0 g
Sucrose:
0.07 g
Glucose:
1.82 g
Fructose:
1.67 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more LactoseLactose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Starch
~0g
~equal in
Maltose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 0.75µg | 0µg | 31% |
| Protein | 10.19g | 1.2g | 18% |
| Selenium | 9.7µg | 0.6µg | 17% |
| Vitamin B2 | 0.278mg | 0.065mg | 16% |
| Phosphorus | 135mg | 27mg | 15% |
| Copper | 0.017mg | 0.115mg | 11% |
| Iron | 0.07mg | 0.96mg | 11% |
| Calcium | 110mg | 14mg | 10% |
| Vitamin E | 0.01mg | 1.44mg | 10% |
| Vitamin C | 0mg | 7mg | 8% |
| Fiber | 0g | 1.5g | 6% |
| Vitamin B3 | 0.208mg | 0.991mg | 5% |
| Potassium | 141mg | 297mg | 5% |
| Manganese | 0.009mg | 0.113mg | 5% |
| Vitamin B6 | 0.063mg | 0.098mg | 3% |
| Zinc | 0.52mg | 0.22mg | 3% |
| Vitamin K | 0µg | 2.8µg | 2% |
| Fructose | 0g | 1.67g | 2% |
| Calories | 59kcal | 24kcal | 2% |
| Cholesterol | 5mg | 0mg | 2% |
| Vitamin A | 1µg | 22µg | 2% |
| Magnesium | 11mg | 15mg | 1% |
| Carbs | 3.6g | 5.31g | 1% |
| Folate | 7µg | 9µg | 1% |
| Choline | 15.1mg | 9.9mg | 1% |
| Sodium | 36mg | 11mg | 1% |
| Polyunsaturated fat | 0.012g | 0.121g | 1% |
| Fats | 0.39g | 0.3g | 0% |
| Net carbs | 3.6g | 3.81g | N/A |
| Sugar | 3.24g | 3.56g | N/A |
| Vitamin B1 | 0.023mg | 0.024mg | 0% |
| Vitamin B5 | 0.331mg | 0.309mg | 0% |
| Trans fat | 0.006g | 0g | N/A |
| Saturated fat | 0.117g | 0.041g | 0% |
| Monounsaturated fat | 0.053g | 0.044g | 0% |
| Tryptophan | 0.009mg | 0% | |
| Threonine | 0.037mg | 0% | |
| Isoleucine | 0.025mg | 0% | |
| Leucine | 0.034mg | 0% | |
| Lysine | 0.037mg | 0% | |
| Methionine | 0.008mg | 0% | |
| Phenylalanine | 0.036mg | 0% | |
| Valine | 0.025mg | 0% | |
| Histidine | 0.02mg | 0% | |
| Omega-3 - ALA | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 0.01g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
12%
Minerals Daily Need Coverage Score
19%
15%
Comparison summary
Which food is lower in Sugar?
Yogurt is lower in Sugar (difference - 0.32g)
Which food is lower in glycemic index?
Yogurt is lower in glycemic index (difference - 12)
Which food is lower in Cholesterol?
Tomato sauce is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Tomato sauce contains less Sodium (difference - 25mg)
Which food is lower in Saturated fat?
Tomato sauce is lower in Saturated fat (difference - 0.076g)
Which food is cheaper?
Tomato sauce is cheaper (difference - $2.6)
Which food is richer in vitamins?
Tomato sauce is relatively richer in vitamins
Which food is richer in minerals?
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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.