Yogurt parfait vs. Chicken Quesadilla — In-Depth Nutrition Comparison

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Differences between yogurt parfait and chicken Quesadilla

Yogurt parfait has more vitamin B12, while chicken Quesadilla has more phosphorus, selenium, protein, fats, vitamin B3, calcium, and iron.
Chicken Quesadilla's daily need coverage for phosphorus is 31% higher.
Chicken Quesadilla contains 5 times less vitamin B12 than yogurt parfait. Yogurt parfait contains 0.88µg of vitamin B12, while chicken Quesadilla contains 0.19µg.
The amount of saturated fat in yogurt parfait is lower.

The food types used in this comparison are Yogurt parfait, lowfat, with fruit, and granola and Fast foods, quesadilla, with chicken.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Yogurt parfait

Chicken Quesadilla

Contains less SodiumSodium

-93.4%

Contains more MagnesiumMagnesium	+47.1%
Contains more CalciumCalcium	+156.2%
Contains more IronIron	+261.2%
Contains more CopperCopper	+40.7%
Contains more ZincZinc	+59.6%
Contains more PhosphorusPhosphorus	+236.6%
Contains more ManganeseManganese	+∞%
Contains more SeleniumSelenium	+433.3%

~equal in Potassium ~183mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Yogurt parfait

Chicken Quesadilla

Contains more Vitamin CVitamin C	+14200%
Contains more Vitamin B6Vitamin B6	+191.3%
Contains more Vitamin B12Vitamin B12	+363.2%

Contains more Vitamin DVitamin D	+100%
Contains more Vitamin AVitamin A	+140%
Contains more Vitamin EVitamin E	+16%
Contains more Vitamin B1Vitamin B1	+185.7%
Contains more Vitamin B3Vitamin B3	+488.2%
Contains more Vitamin KVitamin K	+41.2%

~equal in Vitamin B2 ~0.18mg

~equal in Vitamin B5 ~mg

~equal in Folate ~52µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Phosphorus	93mg	313mg	31%
Selenium	3.9µg	20.8µg	31%
Sodium	49mg	745mg	30%
Vitamin B12	0.88µg	0.19µg	29%
Omega-3 (ALA)		0.454g	28%
Saturated fat	0.525g	6.154g	26%
Polyunsaturated fat	0.122g	4.094g	26%
Protein	3.36g	15.05g	23%
Fats	1.01g	15.25g	22%
Vitamin B3	0.714mg	4.2mg	22%
Omega-6 (Linoleic acid)		3.427g	20%
Vitamin C	14.3mg	0.1mg	16%
Calcium	105mg	269mg	16%
Iron	0.49mg	1.77mg	16%
Manganese		0.266mg	12%
Vitamin B6	0.233mg	0.08mg	12%
Calories	84kcal	294kcal	11%
Cholesterol	3mg	37mg	11%
Vitamin B1	0.07mg	0.2mg	11%
Monounsaturated fat	0.307g	3.765g	9%
Starch		17.1g	7%
Zinc	0.89mg	1.42mg	5%
Vitamin A	30µg	72µg	5%
Carbs	15.86g	24.04g	3%
Choline	11.9mg	29.8mg	3%
Magnesium	17mg	25mg	2%
Fiber	1.1g	1.7g	2%
Copper	0.054mg	0.076mg	2%
Vitamin D*	4 IU	8 IU	1%
Vitamin D	0.1µg	0.2µg	1%
Vitamin B2	0.173mg	0.18mg	1%
Vitamin K	1.7µg	2.4µg	1%
Fructose		0.4g	1%
Protein per 100 calories	4g	5.1g	N/A
Calories per 10 g protein	250kcal	195kcal	N/A
Weight per 100 calories	119g	34g	N/A
Unsaturated / Saturated Fat ratio	0.82	1.3	N/A
Net carbs	14.76g	22.34g	N/A
Potassium	189mg	183mg	0%
Sugar	11.68g	1.88g	N/A
Vitamin E	0.25mg	0.29mg	0%
Folate	51µg	52µg	0%
Trans fat	0g	0.322g	N/A
Omega-3 (EPA)	0g	0.006g	N/A
Omega-3 (DHA)	0g	0.002g	N/A
Omega-3 (DPA)	0g	0.006g	N/A
Omega-3 (Eicosatrienoic acid)		0.001g	N/A
Omega-6 (Gamma-linolenic acid)		0.004g	N/A
Omega-6 (Dihomo-gamma-linolenic acid)		0.014g	N/A
Omega-6 (Eicosadienoic acid)		0.007g	N/A