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  6. Yogurt parfait vs. Chicken teriyaki subway

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.

Infographic

Yogurt parfait vs Chicken teriyaki subway 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 32% 17% 18% 18% 24% 40% 6.4% 0% 21%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 43% 25% 57% 24% 17% 60% 40% 37% 84%
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.
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 48% 10% 5% 1.5% 18% 40% 13% 0% 54% 110% 4.3% 38% 6.5%
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 3.7% 1% 7.6% 0% 68% 49% 95% 39% 65% 14% 0% 44% 0%
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%

All nutrients comparison - raw data values

Nutrient Yogurt parfait Chicken teriyaki subway 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 16% 79%
Protein: 3.36 g
Fats: 1.01 g
Carbs: 15.86 g
Water: 78.98 g
Other: 0.79 g
11% 2% 23% 62% 2%
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
55% 32% 13%
Saturated fat: Sat. Fat 0.525 g
Monounsaturated fat: Mono. Fat 0.307 g
Polyunsaturated fat: Poly. Fat 0.122 g
26% 32% 42%
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

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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 parfait - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170355/nutrients
  2. Chicken teriyaki subway - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170705/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.