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Yogurt parfait vs. Greek Tzatziki — In-Depth Nutrition Comparison

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What are the main differences between yogurt parfait and greek Tzatziki?

  • Yogurt parfait is richer in vitamin B12, vitamin C, vitamin B6, and folate, yet greek Tzatziki is richer in fiber, vitamin B3, vitamin B1, and iron.
  • Yogurt parfait's daily need coverage for vitamin B12 is 24% higher.
  • Yogurt parfait contains less saturated fat.

We used Yogurt parfait, lowfat, with fruit, and granola and KASHI Pizza, Greek Tzatziki, single serve, frozen, unprepared types in this comparison.

Infographic

Yogurt parfait vs Greek Tzatziki infographic
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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.
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 0% 35% 16% 49% 0% 14% 36% 42% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +78%
Contains less SodiumSodium -84.8%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +10.5%
Contains more IronIron +165.3%
~equal in Potassium ~185mg
~equal in Phosphorus ~85mg
~equal in Manganese ~mg

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 0% 0% 0% 0% 50% 46% 51% 0% 14% 38% 0% 21% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +288.3%
Contains more Vitamin B12Vitamin B12 +193.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +82.1%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +185.7%
Contains more Vitamin B2Vitamin B2 +15.6%
Contains more Vitamin B3Vitamin B3 +278.2%
~equal in Vitamin B5 ~mg

All nutrients comparison - raw data values

Nutrient Yogurt parfait Greek Tzatziki DV% diff.
Vitamin B12 0.88µg 0.3µg 24%
Fiber 1.1g 5.9g 19%
Vitamin C 14.3mg 0mg 16%
Protein 3.36g 11.1g 15%
Vitamin B6 0.233mg 0.06mg 13%
Vitamin B3 0.714mg 2.7mg 12%
Sodium 49mg 322mg 12%
Vitamin B1 0.07mg 0.2mg 11%
Iron 0.49mg 1.3mg 10%
Fats 1.01g 6.6g 9%
Saturated fat 0.525g 2.3g 8%
Polyunsaturated fat 0.122g 1.1g 7%
Selenium 3.9µg 7%
Folate 51µg 28µg 6%
Calories 84kcal 203kcal 6%
Copper 0.054mg 6%
Carbs 15.86g 29.7g 5%
Zinc 0.89mg 0.5mg 4%
Magnesium 17mg 4%
Monounsaturated fat 0.307g 1.7g 3%
Vitamin A 30µg 3%
Vitamin E 0.25mg 2%
Vitamin B2 0.173mg 0.2mg 2%
Cholesterol 3mg 10mg 2%
Choline 11.9mg 2%
Vitamin D 0.1µg 1%
Calcium 105mg 116mg 1%
Vitamin D 4IU 0IU 1%
Vitamin K 1.7µg 1%
Phosphorus 93mg 85mg 1%
Net carbs 14.76g 23.8g N/A
Potassium 189mg 185mg 0%
Sugar 11.68g 2.7g 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% 7% 30% 46% 6%
Protein: 11.1 g
Fats: 6.6 g
Carbs: 29.7 g
Water: 46.3 g
Other: 6.3 g
Contains more WaterWater +70.6%
Contains more ProteinProtein +230.4%
Contains more FatsFats +553.5%
Contains more CarbsCarbs +87.3%
Contains more OtherOther +697.5%

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
45% 33% 22%
Saturated fat: Sat. Fat 2.3 g
Monounsaturated fat: Mono. Fat 1.7 g
Polyunsaturated fat: Poly. Fat 1.1 g
Contains less Sat. FatSaturated fat -77.2%
Contains more Mono. FatMonounsaturated fat +453.7%
Contains more Poly. FatPolyunsaturated fat +801.6%

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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

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.