Yogurt parfait vs. Chicken teriyaki subway — In-Depth Nutrition Comparison
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Summary of differences between yogurt parfait and chicken teriyaki subway
- Yogurt parfait has more vitamin B12 and vitamin C, while chicken teriyaki subway has more vitamin B3, selenium, vitamin B1, iron, and phosphorus.
- Yogurt parfait covers your daily need for vitamin B12, 32% more than chicken teriyaki subway.
- Yogurt parfait contains 13 times more vitamin C than chicken teriyaki subway. While yogurt parfait contains 14.3mg of vitamin C, chicken teriyaki subway contains only 1.1mg.
- The amount of sodium in yogurt parfait is lower.
These are the specific foods used in this comparison Yogurt parfait, lowfat, with fruit and granola and SUBWAY, sweet onion chicken teriyaki sub on white bread with lettuce, tomato and sweet onion sauce.
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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 ZincZinc | +39.1% |
| Contains less SodiumSodium | -83.9% |
| Contains more MagnesiumMagnesium | +35.3% |
| Contains more CalciumCalcium | +35.2% |
| Contains more PotassiumPotassium | +50.8% |
| Contains more IronIron | +210.2% |
| Contains more CopperCopper | +31.5% |
| Contains more PhosphorusPhosphorus | +49.5% |
| Contains more SeleniumSelenium | +294.9% |
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 CVitamin C | +1200% |
| Contains more Vitamin AVitamin A | +900% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B12Vitamin B12 | +700% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin EVitamin E | +52% |
| Contains more Vitamin B1Vitamin B1 | +290% |
| Contains more Vitamin B2Vitamin B2 | +23.1% |
| Contains more Vitamin B3Vitamin B3 | +609.1% |
| Contains more Vitamin B6Vitamin B6 | +21% |
| Contains more FolateFolate | +13.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.36 g
Fats:
1.01 g
Carbs:
15.86 g
Water:
78.98 g
Other:
0.79 g
Protein:
10.91 g
Fats:
2.37 g
Carbs:
22.54 g
Water:
62.4 g
Other:
1.78 g
| Contains more WaterWater | +26.6% |
| Contains more ProteinProtein | +224.7% |
| Contains more FatsFats | +134.7% |
| Contains more CarbsCarbs | +42.1% |
| Contains more OtherOther | +125.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.525 g
Monounsaturated fat:
Mono. Fat
0.307 g
Polyunsaturated fat:
Poly. Fat
0.122 g
Saturated fat:
Sat. Fat
0.505 g
Monounsaturated fat:
Mono. Fat
0.642 g
Polyunsaturated fat:
Poly. Fat
0.831 g
| Contains more Mono. FatMonounsaturated fat | +109.1% |
| Contains more Poly. FatPolyunsaturated fat | +581.1% |
~equal in
Saturated fat
~0.505g
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 Cholesterol |
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| Lower in Sodium |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 0.88µg | 0.11µg | 32% |
| Vitamin B3 | 0.714mg | 5.063mg | 27% |
| Selenium | 3.9µg | 15.4µg | 21% |
| Vitamin B1 | 0.07mg | 0.273mg | 17% |
| Vitamin C | 14.3mg | 1.1mg | 15% |
| Protein | 3.36g | 10.91g | 15% |
| Vitamin B5 | 0.655mg | 13% | |
| Iron | 0.49mg | 1.52mg | 13% |
| Manganese | 0.282mg | 12% | |
| Sodium | 49mg | 305mg | 11% |
| Phosphorus | 93mg | 139mg | 7% |
| Starch | 13.77g | 6% | |
| Cholesterol | 3mg | 22mg | 6% |
| Polyunsaturated fat | 0.122g | 0.831g | 5% |
| Vitamin B6 | 0.233mg | 0.282mg | 4% |
| Calories | 84kcal | 155kcal | 4% |
| Calcium | 105mg | 142mg | 4% |
| Fructose | 2.39g | 3% | |
| Vitamin A | 30µg | 3µg | 3% |
| Potassium | 189mg | 285mg | 3% |
| Vitamin B2 | 0.173mg | 0.213mg | 3% |
| Zinc | 0.89mg | 0.64mg | 2% |
| Carbs | 15.86g | 22.54g | 2% |
| Fats | 1.01g | 2.37g | 2% |
| Choline | 11.9mg | 2% | |
| Copper | 0.054mg | 0.071mg | 2% |
| Folate | 51µg | 58µg | 2% |
| Vitamin D | 4IU | 1% | |
| Vitamin D | 0.1µg | 1% | |
| Magnesium | 17mg | 23mg | 1% |
| Monounsaturated fat | 0.307g | 0.642g | 1% |
| Vitamin E | 0.25mg | 0.38mg | 1% |
| Vitamin K | 1.7µg | 1% | |
| Net carbs | 14.76g | 21.34g | N/A |
| Sugar | 11.68g | 6.06g | N/A |
| Fiber | 1.1g | 1.2g | 0% |
| Trans fat | 0g | 0.012g | N/A |
| Saturated fat | 0.525g | 0.505g | 0% |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - DHA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.061g | N/A | |
| Omega-3 - DPA | 0g | 0.003g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.002g | N/A | |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.005g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.003g | N/A | |
| Omega-6 - Linoleic acid | 0.717g | 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 | Equal | |
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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
27%
30%
Minerals Daily Need Coverage Score
19%
40%
Comparison summary
Which food is lower in Cholesterol?
Yogurt parfait is lower in Cholesterol (difference - 19mg)
Which food contains less Sodium?
Yogurt parfait contains less Sodium (difference - 256mg)
Which food is lower in Sugar?
Chicken teriyaki subway is lower in Sugar (difference - 5.62g)
Which food is lower in Saturated fat?
Chicken teriyaki subway is lower in Saturated fat (difference - 0.02g)
Which food is richer in minerals?
Chicken teriyaki subway is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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.