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, protein, 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

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 teriyaki subway

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 ManganeseManganese	+∞%
Contains more SeleniumSelenium	+294.9%

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 teriyaki subway

Contains more Vitamin CVitamin C	+1200%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+900%
Contains more Vitamin B12Vitamin B12	+700%
Contains more Vitamin KVitamin K	+∞%

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 B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+21%
Contains more FolateFolate	+13.7%

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%
Protein	3.36g	10.91g	15%
Vitamin C	14.3mg	1.1mg	15%
Iron	0.49mg	1.52mg	13%
Vitamin B5		0.655mg	13%
Manganese		0.282mg	12%
Sodium	49mg	305mg	11%
Phosphorus	93mg	139mg	7%
Cholesterol	3mg	22mg	6%
Starch		13.77g	6%
Polyunsaturated fat	0.122g	0.831g	5%
Calories	84kcal	155kcal	4%
Calcium	105mg	142mg	4%
Vitamin B6	0.233mg	0.282mg	4%
Omega-3 (ALA)		0.061g	4%
Omega-6 (Linoleic acid)		0.717g	4%
Potassium	189mg	285mg	3%
Vitamin A	30µg	3µg	3%
Vitamin B2	0.173mg	0.213mg	3%
Fructose		2.39g	3%
Fats	1.01g	2.37g	2%
Carbs	15.86g	22.54g	2%
Copper	0.054mg	0.071mg	2%
Zinc	0.89mg	0.64mg	2%
Folate	51µg	58µg	2%
Choline	11.9mg		2%
Vitamin D*	4 IU		1%
Vitamin D	0.1µg		1%
Magnesium	17mg	23mg	1%
Vitamin E	0.25mg	0.38mg	1%
Vitamin K	1.7µg		1%
Monounsaturated fat	0.307g	0.642g	1%
Protein per 100 calories	4g	7g	N/A
Calories per 10 g protein	250kcal	142kcal	N/A
Weight per 100 calories	119g	65g	N/A
Unsaturated / Saturated Fat ratio	0.82	2.9	N/A
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 (DPA)	0g	0.003g	N/A
Omega-6 (Gamma-linolenic acid)		0.002g	N/A
Omega-6 (Dihomo-gamma-linolenic acid)		0.005g	N/A
Omega-6 (Eicosadienoic acid)		0.003g	N/A