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:
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, 14:14:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Vanilla Yogurt | Almonds | |
---|---|---|
Protein | 19% | 14% |
Carbohydrates | 53% | 14% |
Fat | 28% | 72% |
Alcohol | ~ | ~ |
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.
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.
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.
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.
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.
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.
Almond has less cholesterol than vanilla yogurt - vanilla yogurt has 10mg of cholesterol per 100 grams and almond does not contain significant amounts.
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.
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.
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.
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.
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.
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 | ~ |
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.
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.
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.
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 |
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 |
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 |
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Vanilla Yogurt or Almonds .
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 | |||