Yogurt vs. White bread — In-Depth Nutrition Comparison
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A recap on differences between yogurt and white bread
- Yogurt is higher in vitamin B12, yet white bread is higher in iron, vitamin B1, vitamin B3, folate, manganese, selenium, fiber, and copper.
- White bread covers your daily iron needs 44% more than yogurt.
- 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 Bread, white, commercially prepared (includes soft bread crumbs).
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 PotassiumPotassium | +11.9% |
| Contains more PhosphorusPhosphorus | +37.8% |
| Contains less SodiumSodium | -92.7% |
| Contains more MagnesiumMagnesium | +109.1% |
| Contains more CalciumCalcium | +30.9% |
| Contains more IronIron | +5057.1% |
| Contains more CopperCopper | +494.1% |
| Contains more ZincZinc | +42.3% |
| Contains more ManganeseManganese | +5855.6% |
| Contains more SeleniumSelenium | +126.8% |
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 AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +14.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin EVitamin E | +2100% |
| Contains more Vitamin B1Vitamin B1 | +2217.4% |
| Contains more Vitamin B3Vitamin B3 | +2198.1% |
| Contains more Vitamin B5Vitamin B5 | +61.9% |
| Contains more Vitamin B6Vitamin B6 | +38.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1485.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.07mg | 3.61mg | 44% |
| Vitamin B1 | 0.023mg | 0.533mg | 43% |
| Vitamin B12 | 0.75µg | 0µg | 31% |
| Vitamin B3 | 0.208mg | 4.78mg | 29% |
| Folate | 7µg | 111µg | 26% |
| Manganese | 0.009mg | 0.536mg | 23% |
| Selenium | 9.7µg | 22µg | 22% |
| Sodium | 36mg | 490mg | 20% |
| Starch | 37.17g | 15% | |
| Carbs | 3.6g | 49.42g | 15% |
| Polyunsaturated fat | 0.012g | 1.602g | 11% |
| Fiber | 0g | 2.7g | 11% |
| Calories | 59kcal | 266kcal | 10% |
| Copper | 0.017mg | 0.101mg | 9% |
| Phosphorus | 135mg | 98mg | 5% |
| Fats | 0.39g | 3.33g | 5% |
| Vitamin B5 | 0.331mg | 0.536mg | 4% |
| Fructose | 0g | 2.43g | 3% |
| Saturated fat | 0.117g | 0.698g | 3% |
| Protein | 10.19g | 8.85g | 3% |
| Calcium | 110mg | 144mg | 3% |
| Vitamin B2 | 0.278mg | 0.243mg | 3% |
| Magnesium | 11mg | 23mg | 3% |
| Zinc | 0.52mg | 0.74mg | 2% |
| Cholesterol | 5mg | 0mg | 2% |
| Vitamin B6 | 0.063mg | 0.087mg | 2% |
| Vitamin E | 0.01mg | 0.22mg | 1% |
| Monounsaturated fat | 0.053g | 0.599g | 1% |
| Net carbs | 3.6g | 46.72g | N/A |
| Potassium | 141mg | 126mg | 0% |
| Sugar | 3.24g | 5.67g | N/A |
| Vitamin A | 1µg | 0µg | 0% |
| Vitamin K | 0µg | 0.2µg | 0% |
| Trans fat | 0.006g | 0.027g | N/A |
| Choline | 15.1mg | 14.6mg | 0% |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.001g | 0.166g | N/A |
| Omega-6 - Eicosadienoic acid | 0g | 0.002g | N/A |
| Omega-6 - Linoleic acid | 0.01g | N/A |
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:
8.85 g
Fats:
3.33 g
Carbs:
49.42 g
Water:
36.42 g
Other:
1.98 g
| Contains more ProteinProtein | +15.1% |
| Contains more WaterWater | +133.7% |
| Contains more FatsFats | +753.8% |
| Contains more CarbsCarbs | +1272.8% |
| Contains more OtherOther | +175% |
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
0.698 g
Monounsaturated fat:
Mono. Fat
0.599 g
Polyunsaturated fat:
Poly. Fat
1.602 g
| Contains less Sat. FatSaturated fat | -83.2% |
| Contains more Mono. FatMonounsaturated fat | +1030.2% |
| Contains more Poly. FatPolyunsaturated fat | +13250% |
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:
37.17 g
Sucrose:
0 g
Glucose:
1.57 g
Fructose:
2.43 g
Lactose:
0 g
Maltose:
1.67 g
Galactose:
0 g
| Contains more LactoseLactose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Sucrose
~0g
