Vanilla Yogurt vs. Almonds
Nutrition comparison of Vanilla Yogurt and Almonds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
vanilla yogurt
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in vanilla yogurt and almonds:
- Both almonds and vanilla yogurt are high in calcium and potassium.
- Almond has 68% less sugar than vanilla yogurt.
- Almond has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, vanilla yogurt contains more Vitamin B12.
- Almond is an excellent source of Vitamin E, dietary fiber, iron and protein.
USDA sources for nutritional information: Vanilla Yogurt (Yogurt, vanilla, whole milk) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond is high in calories and vanilla yogurt has 83% less calories than almond - almond has 579 calories per 100 grams and vanilla yogurt has 100 calories.
For macronutrient ratios, vanilla yogurt is heavier in protein, much heavier in carbs and much lighter in fat compared to almonds per calorie. Vanilla yogurt has a macronutrient ratio of 19:53:28 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Vanilla Yogurt | Almonds | |
|---|---|---|
| Protein | 19% | 14% |
| Carbohydrates | 53% | 14% |
| Fat | 28% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Vanilla yogurt has 37% less carbohydrates than almond - almond has 21.6g of total carbs per 100 grams and vanilla yogurt has 13.5g of carbohydrates.
dietary fiber
Almond is an excellent source of dietary fiber and it has more dietary fiber than vanilla yogurt - almond has 12.5g of dietary fiber per 100 grams and vanilla yogurt does not contain significant amounts.
sugar
Almond has 68% less sugar than vanilla yogurt - almond has 4.4g of sugar per 100 grams and vanilla yogurt has 13.5g of sugar.
Protein
protein
Almond is an excellent source of protein and it has 337% more protein than vanilla yogurt - almond has 21.2g of protein per 100 grams and vanilla yogurt has 4.8g of protein.
Fat
saturated fat
Vanilla yogurt has 48% less saturated fat than almond - almond has 3.8g of saturated fat per 100 grams and vanilla yogurt has 2g of saturated fat.
trans fat
Both almonds and vanilla yogurt are low in trans fat - almond has 0.02g of trans fat per 100 grams and vanilla yogurt does not contain significant amounts.
cholesterol
Almond has less cholesterol than vanilla yogurt - vanilla yogurt has 10mg of cholesterol per 100 grams and almond does not contain significant amounts.
Vitamins
Vitamin C
Vanilla yogurt has more Vitamin C than almond - vanilla yogurt has 0.8mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Vanilla yogurt has more Vitamin A than almond - vanilla yogurt has 28ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin D
Vanilla yogurt and almonds contain similar amounts of Vitamin D - vanilla yogurt has 2iu of Vitamin D per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 365 times more Vitamin E than vanilla yogurt - almond has 25.6mg of Vitamin E per 100 grams and vanilla yogurt has 0.07mg of Vitamin E.
Vitamin K
Vanilla yogurt and almonds contain similar amounts of Vitamin K - vanilla yogurt has 0.3ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, vanilla yogurt contains more Vitamin B12.
| Vanilla Yogurt | Almonds | |
|---|---|---|
| Thiamin | 0.041 MG | 0.205 MG |
| Riboflavin | 0.197 MG | 1.138 MG |
| Niacin | 0.105 MG | 3.618 MG |
| Pantothenic acid | ~ | 0.471 MG |
| Vitamin B6 | 0.044 MG | 0.137 MG |
| Folate | 11 UG | 44 UG |
| Vitamin B12 | 0.52 UG | ~ |
Minerals
calcium
Both almonds and vanilla yogurt are high in calcium. Almond has 60% more calcium than vanilla yogurt - almond has 269mg of calcium per 100 grams and vanilla yogurt has 168mg of calcium.
iron
Almond is an excellent source of iron and it has 52 times more iron than vanilla yogurt - almond has 3.7mg of iron per 100 grams and vanilla yogurt has 0.07mg of iron.
potassium
Both almonds and vanilla yogurt are high in potassium. Almond has 241% more potassium than vanilla yogurt - almond has 733mg of potassium per 100 grams and vanilla yogurt has 215mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both vanilla yogurt and almonds contain small amounts of beta-carotene.
| Vanilla Yogurt | Almonds | |
|---|---|---|
| beta-carotene | 6 UG | 1 UG |
| lutein + zeaxanthin | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, vanilla yogurt has more alpha linoleic acid (ALA) than almond per 100 grams.
| Vanilla Yogurt | Almonds | |
|---|---|---|
| alpha linoleic acid | 0.038 G | 0.003 G |
| Total | 0.038 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than vanilla yogurt per 100 grams.
| Vanilla Yogurt | Almonds | |
|---|---|---|
| linoleic acid | 0.068 G | 12.324 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.068 G | 12.326 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Vanilla Yogurt (Yogurt, vanilla, whole milk) and Almonds (Nuts, almonds) .
Vanilla Yogurt g
()
|
Daily Values (%) |
Almonds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does almonds or vanilla yogurt contain more calories in 100 grams?Almond is high in calories and vanilla yogurt has 80% less calories than almond - almond has 579 calories in 100g and vanilla yogurt has 100 calories.
Does almonds or vanilla yogurt have more carbohydrates?
By weight, vanilla yogurt has 40% fewer carbohydrates than almond - almond has 21.6g of carbs for 100g and vanilla yogurt has 13.5g of carbohydrates.
Does almonds or vanilla yogurt contain more calcium?
Both almonds and vanilla yogurt are high in calcium. Almond has 60% more calcium than vanilla yogurt - almond has 269mg of calcium in 100 grams and vanilla yogurt has 168mg of calcium.
Does almonds or vanilla yogurt contain more iron?
Almond is an abundant source of iron and it has 52 times more iron than vanilla yogurt - almond has 3.7mg of iron in 100 grams and vanilla yogurt has 0.07mg of iron.
Does almonds or vanilla yogurt contain more potassium?
Both almonds and vanilla yogurt are high in potassium. Almond has 240% more potassium than vanilla yogurt - almond has 733mg of potassium in 100 grams and vanilla yogurt has 215mg of potassium.