Yogurt vs. Almonds
Nutrition comparison of Yogurt and Almonds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
yogurt
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in yogurt and almonds:
- Both almonds and yogurt are high in calcium.
- Almond has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, yogurt contains more Vitamin B12.
- Almond is an excellent source of Vitamin E, dietary fiber, iron, potassium and protein.
- Yogurt has 3.6 times less carbohydrates than almond.
USDA sources for nutritional information: Yogurt (Yogurt, plain, 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 yogurt has 89% less calories than almond - almond has 579 calories per 100 grams and yogurt has 61 calories.
For macronutrient ratios, yogurt is heavier in protein, heavier in carbs and much lighter in fat compared to almonds per calorie. Yogurt has a macronutrient ratio of 23:30:47 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Yogurt | Almonds | |
|---|---|---|
| Protein | 23% | 14% |
| Carbohydrates | 30% | 14% |
| Fat | 47% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Yogurt has 3.6 times less carbohydrates than almond - almond has 21.6g of total carbs per 100 grams and yogurt has 4.7g of carbohydrates.
dietary fiber
Almond is an excellent source of dietary fiber and it has more dietary fiber than yogurt - almond has 12.5g of dietary fiber per 100 grams and yogurt does not contain significant amounts.
sugar
Almonds and yogurt contain similar amounts of sugar - almond has 4.4g of sugar per 100 grams and yogurt has 4.7g of sugar.
Protein
protein
Almond is an excellent source of protein and it has 510% more protein than yogurt - almond has 21.2g of protein per 100 grams and yogurt has 3.5g of protein.
Fat
saturated fat
Yogurt has 45% less saturated fat than almond - almond has 3.8g of saturated fat per 100 grams and yogurt has 2.1g of saturated fat.
trans fat
Both almonds and yogurt are low in trans fat - almond has 0.02g of trans fat per 100 grams and yogurt does not contain significant amounts.
cholesterol
Almond has less cholesterol than yogurt - yogurt has 13mg of cholesterol per 100 grams and almond does not contain significant amounts.
Vitamins
Vitamin C
Yogurt and almonds contain similar amounts of Vitamin C - yogurt has 0.5mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Yogurt has more Vitamin A than almond - yogurt has 27ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin D
Yogurt and almonds contain similar amounts of Vitamin D - 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 426 times more Vitamin E than yogurt - almond has 25.6mg of Vitamin E per 100 grams and yogurt has 0.06mg of Vitamin E.
Vitamin K
Yogurt and almonds contain similar amounts of Vitamin K - yogurt has 0.2ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, yogurt contains more Vitamin B12. Both yogurt and almonds contain significant amounts of pantothenic acid.
| Yogurt | Almonds | |
|---|---|---|
| Thiamin | 0.029 MG | 0.205 MG |
| Riboflavin | 0.142 MG | 1.138 MG |
| Niacin | 0.075 MG | 3.618 MG |
| Pantothenic acid | 0.389 MG | 0.471 MG |
| Vitamin B6 | 0.032 MG | 0.137 MG |
| Folate | 7 UG | 44 UG |
| Vitamin B12 | 0.37 UG | ~ |
Minerals
calcium
Both almonds and yogurt are high in calcium. Almond has 122% more calcium than yogurt - almond has 269mg of calcium per 100 grams and yogurt has 121mg of calcium.
iron
Almond is an excellent source of iron and it has 73 times more iron than yogurt - almond has 3.7mg of iron per 100 grams and yogurt has 0.05mg of iron.
potassium
Almond is an excellent source of potassium and it has 373% more potassium than yogurt - almond has 733mg of potassium per 100 grams and yogurt has 155mg 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 yogurt and almonds contain small amounts of beta-carotene.
| Yogurt | Almonds | |
|---|---|---|
| beta-carotene | 5 UG | 1 UG |
| lutein + zeaxanthin | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, yogurt has more alpha linoleic acid (ALA) than almond per 100 grams.
| Yogurt | Almonds | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.003 G |
| Total | 0.027 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than yogurt per 100 grams.
| Yogurt | Almonds | |
|---|---|---|
| linoleic acid | 0.065 G | 12.324 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.065 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.
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 yogurt contain more calories in 100 grams?Almond is high in calories and yogurt has 90% less calories than almond - almond has 579 calories in 100g and yogurt has 61 calories.
Does almonds or yogurt contain more calcium?
Both almonds and yogurt are high in calcium. Almond has 120% more calcium than yogurt - almond has 269mg of calcium in 100 grams and yogurt has 121mg of calcium.
Does almonds or yogurt contain more iron?
Almond is an abundant source of iron and it has 73 times more iron than yogurt - almond has 3.7mg of iron in 100 grams and yogurt has 0.05mg of iron.
Does almonds or yogurt contain more potassium?
Almond is a rich source of potassium and it has 370% more potassium than yogurt - almond has 733mg of potassium in 100 grams and yogurt has 155mg of potassium.