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Yogurt vs. Wild rice raw — In-Depth Nutrition Comparison

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The main differences between yogurt and wild rice raw

  • Yogurt is richer in vitamin B12, yet wild rice raw is richer in manganese, copper, zinc, phosphorus, vitamin B3, magnesium, vitamin B6, fiber, and iron.
  • Daily need coverage for manganese for wild rice raw is 57% higher.
  • Yogurt has a lower glycemic index than wild rice raw.

Food types used in this article are Yogurt, Greek, plain, nonfat and Wild rice, raw.

Infographic

Yogurt vs Wild rice raw 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more CalciumCalcium +423.8%
Contains more SeleniumSelenium +246.4%
Contains more MagnesiumMagnesium +1509.1%
Contains more PotassiumPotassium +202.8%
Contains more IronIron +2700%
Contains more CopperCopper +2982.4%
Contains more ZincZinc +1046.2%
Contains more PhosphorusPhosphorus +220.7%
Contains less SodiumSodium -80.6%
Contains more ManganeseManganese +14666.7%

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
1
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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin EVitamin E +8100%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B3Vitamin B3 +3137%
Contains more Vitamin B5Vitamin B5 +224.5%
Contains more Vitamin B6Vitamin B6 +520.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1257.1%
Contains more CholineCholine +131.8%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.262mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yogurt
1
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more WaterWater +996.6%
Contains more ProteinProtein +44.6%
Contains more FatsFats +176.9%
Contains more CarbsCarbs +1980.6%
Contains more OtherOther +112.5%

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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains less Sat. FatSaturated fat -25%
Contains more Mono. FatMonounsaturated fat +200%
Contains more Poly. FatPolyunsaturated fat +5533.3%

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
100%
Starch: 0 g
Sucrose: 0.67 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +∞%
~equal in Starch ~0g
~equal in Glucose ~0g
~equal in Fructose ~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.
Yogurt Wild rice raw
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Yogurt Wild rice raw DV% diff.
Manganese 0.009mg 1.329mg 57%
Copper 0.017mg 0.524mg 56%
Zinc 0.52mg 5.96mg 49%
Phosphorus 135mg 433mg 43%
Vitamin B3 0.208mg 6.733mg 41%
Magnesium 11mg 177mg 40%
Vitamin B12 0.75µg 0µg 31%
Vitamin B6 0.063mg 0.391mg 25%
Fiber 0g 6.2g 25%
Carbs 3.6g 74.9g 24%
Iron 0.07mg 1.96mg 24%
Folate 7µg 95µg 22%
Vitamin B5 0.331mg 1.074mg 15%
Calories 59kcal 357kcal 15%
Selenium 9.7µg 2.8µg 13%
Protein 10.19g 14.73g 9%
Calcium 110mg 21mg 9%
Potassium 141mg 427mg 8%
Vitamin B1 0.023mg 0.115mg 8%
Vitamin E 0.01mg 0.82mg 5%
Choline 15.1mg 35mg 4%
Polyunsaturated fat 0.012g 0.676g 4%
Cholesterol 5mg 0mg 2%
Vitamin K 0µg 1.9µg 2%
Sodium 36mg 7mg 1%
Vitamin B2 0.278mg 0.262mg 1%
Fats 0.39g 1.08g 1%
Net carbs 3.6g 68.7g N/A
Sugar 3.24g 2.5g N/A
Vitamin A 1µg 1µg 0%
Trans fat 0.006g N/A
Saturated fat 0.117g 0.156g 0%
Monounsaturated fat 0.053g 0.159g 0%
Tryptophan 0.179mg 0%
Threonine 0.469mg 0%
Isoleucine 0.618mg 0%
Leucine 1.018mg 0%
Lysine 0.629mg 0%
Methionine 0.438mg 0%
Phenylalanine 0.721mg 0%
Valine 0.858mg 0%
Histidine 0.384mg 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 Wild rice raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
37%
Wild rice raw
Minerals Daily Need Coverage Score
19%
Yogurt
96%
Wild rice raw

Comparison summary

Which food is lower in Saturated fat?
Yogurt
Yogurt is lower in Saturated fat (difference - 0.039g)
Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 38)
Which food is lower in Cholesterol?
Wild rice raw
Wild rice raw is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Wild rice raw
Wild rice raw is lower in Sugar (difference - 0.74g)
Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 29mg)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $2.6)
Which food is richer in minerals?
Wild rice raw
Wild rice raw is relatively richer in minerals
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.