Yogurt vs. Spaghetti — In-Depth Nutrition Comparison

Compare

What are the differences between yogurt and spaghetti?

Yogurt is higher in vitamin B12, vitamin B2, phosphorus, and calcium, yet spaghetti is higher in selenium, manganese, copper, fiber, and iron.
Yogurt's daily need coverage for vitamin B12 is 31% more.
Yogurt has 16 times more calcium than spaghetti. While yogurt has 110mg of calcium, spaghetti has only 7mg.
The glycemic index of yogurt is lower.

We used Yogurt, Greek, plain, nonfat and Pasta, cooked, unenriched, without added salt types in this article.

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.

Yogurt

Spaghetti

Contains more CalciumCalcium	+1471.4%
Contains more PotassiumPotassium	+220.5%
Contains more PhosphorusPhosphorus	+132.8%

Contains more MagnesiumMagnesium	+63.6%
Contains more IronIron	+614.3%
Contains more CopperCopper	+488.2%
Contains less SodiumSodium	-97.2%
Contains more ManganeseManganese	+3477.8%
Contains more SeleniumSelenium	+172.2%

~equal in Zinc ~0.51mg

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.

Yogurt

Spaghetti

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+15%
Contains more Vitamin B2Vitamin B2	+1290%
Contains more Vitamin B5Vitamin B5	+195.5%
Contains more Vitamin B6Vitamin B6	+28.6%
Contains more Vitamin B12Vitamin B12	+∞%

Contains more Vitamin EVitamin E	+500%
Contains more Vitamin B3Vitamin B3	+92.3%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin K ~0µg

~equal in Folate ~7µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	0.75µg	0µg	31%
Selenium	9.7µg	26.4µg	30%
Vitamin B2	0.278mg	0.02mg	20%
Manganese	0.009mg	0.322mg	14%
Starch		26.01g	11%
Phosphorus	135mg	58mg	11%
Calcium	110mg	7mg	10%
Protein	10.19g	5.8g	9%
Carbs	3.6g	30.86g	9%
Copper	0.017mg	0.1mg	9%
Fiber	0g	1.8g	7%
Calories	59kcal	158kcal	5%
Iron	0.07mg	0.5mg	5%
Vitamin B5	0.331mg	0.112mg	4%
Potassium	141mg	44mg	3%
Cholesterol	5mg	0mg	2%
Magnesium	11mg	18mg	2%
Sodium	36mg	1mg	2%
Choline	15.1mg	6.4mg	2%
Polyunsaturated fat	0.012g	0.326g	2%
Fats	0.39g	0.93g	1%
Vitamin B3	0.208mg	0.4mg	1%
Vitamin B6	0.063mg	0.049mg	1%
Protein per 100 calories	17g	3.7g	N/A
Calories per 10 g protein	58kcal	272kcal	N/A
Weight per 100 calories	169g	63g	N/A
Net carbs	3.6g	29.06g	N/A
Sugar	3.24g	0.56g	N/A
Zinc	0.52mg	0.51mg	0%
Vitamin A	1µg	0µg	0%
Vitamin E	0.01mg	0.06mg	0%
Vitamin B1	0.023mg	0.02mg	0%
Folate	7µg	7µg	0%
Trans fat	0.006g	0g	N/A
Saturated fat	0.117g	0.176g	0%
Monounsaturated fat	0.053g	0.131g	0%
Tryptophan		0.083mg	0%
Threonine		0.206mg	0%
Isoleucine		0.228mg	0%
Leucine		0.44mg	0%
Lysine		0.133mg	0%
Methionine		0.065mg	0%
Phenylalanine		0.297mg	0%
Valine		0.262mg	0%
Histidine		0.132mg	0%
Fructose	0g	0.03g	0%
Omega-3 - ALA	0.001g	0.024g	N/A
Omega-6 - Linoleic acid	0.01g		N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Yogurt

Protein: 10.19 g

Fats: 0.39 g

Carbs: 3.6 g

Water: 85.1 g

Other: 0.72 g

Spaghetti

Protein: 5.8 g

Fats: 0.93 g

Carbs: 30.86 g

Water: 62.13 g

Other: 0.28 g

Contains more ProteinProtein	+75.7%
Contains more WaterWater	+37%
Contains more OtherOther	+157.1%

Contains more FatsFats	+138.5%
Contains more CarbsCarbs	+757.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison

Yogurt

Saturated fat: Sat. Fat 0.117 g

Monounsaturated fat: Mono. Fat 0.053 g

Polyunsaturated fat: Poly. Fat 0.012 g

Spaghetti

Saturated fat: Sat. Fat 0.176 g

Monounsaturated fat: Mono. Fat 0.131 g

Polyunsaturated fat: Poly. Fat 0.326 g

Contains less Sat. FatSaturated fat

-33.5%

Contains more Mono. FatMonounsaturated fat	+147.2%
Contains more Poly. FatPolyunsaturated fat	+2616.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison

Yogurt

Starch: 0 g

Sucrose: 0 g

Glucose: 0 g

Fructose: 0 g

Lactose: 2.54 g

Maltose: 0 g

Galactose: 0.7 g

Spaghetti

Starch: 26.01 g

Sucrose: 0.09 g

Glucose: 0.04 g

Fructose: 0.03 g

Lactose: 0 g

Maltose: 0.4 g

Galactose: 0 g

Contains more LactoseLactose	+∞%
Contains more GalactoseGalactose	+∞%

Contains more StarchStarch	+∞%
Contains more SucroseSucrose	+∞%
Contains more GlucoseGlucose	+∞%
Contains more FructoseFructose	+∞%
Contains more MaltoseMaltose	+∞%