Yogurt vs. Grapefruit
Nutrition comparison of Yogurt and Grapefruit
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
yogurt
versus
grapefruit
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in yogurt and grapefruit:
- Grapefruit has 98.8 times less saturated fat than yogurt.
- Grapefruit has signficantly more dietary fiber than yogurt.
- Grapefruit is an excellent source of Vitamin C.
- Yogurt has more riboflavin and Vitamin B12.
- Yogurt is an excellent source of calcium.
USDA sources for nutritional information: Yogurt (Yogurt, plain, whole milk) and Grapefruit (Grapefruit, raw, pink and red, all areas) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Yogurt and grapefruit contain similar amounts of calories - yogurt has 61 calories per 100 grams and grapefruit has 42 calories.
For macronutrient ratios, yogurt is heavier in protein, much lighter in carbs and much heavier in fat compared to grapefruit per calorie. Yogurt has a macronutrient ratio of 23:30:47 and for grapefruit, 7:91:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Yogurt | Grapefruit | |
|---|---|---|
| Protein | 23% | 7% |
| Carbohydrates | 30% | 91% |
| Fat | 47% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Yogurt and grapefruit contain similar amounts of carbs - yogurt has 4.7g of total carbs per 100 grams and grapefruit has 10.7g of carbohydrates.
dietary fiber
Grapefruit has signficantly more dietary fiber than yogurt - grapefruit has 1.6g of dietary fiber per 100 grams and yogurt does not contain significant amounts.
sugar
Yogurt and grapefruit contain similar amounts of sugar - yogurt has 4.7g of sugar per 100 grams and grapefruit has 6.9g of sugar.
Protein
protein
Yogurt has 351% more protein than grapefruit - yogurt has 3.5g of protein per 100 grams and grapefruit has 0.77g of protein.
Fat
saturated fat
Grapefruit has 98.8 times less saturated fat than yogurt - yogurt has 2.1g of saturated fat per 100 grams and grapefruit has 0.02g of saturated fat.
cholesterol
Grapefruit has less cholesterol than yogurt - yogurt has 13mg of cholesterol per 100 grams and grapefruit does not contain significant amounts.
Vitamins
Vitamin C
Grapefruit is an excellent source of Vitamin C and it has 61 times more Vitamin C than yogurt - yogurt has 0.5mg of Vitamin C per 100 grams and grapefruit has 31.2mg of Vitamin C.
Vitamin A
Grapefruit has 115% more Vitamin A than yogurt - yogurt has 27ug of Vitamin A per 100 grams and grapefruit has 58ug of Vitamin A.
Vitamin D
Yogurt and grapefruit contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and grapefruit does not contain significant amounts.
Vitamin E
Yogurt and grapefruit contain similar amounts of Vitamin E - yogurt has 0.06mg of Vitamin E per 100 grams and grapefruit has 0.13mg of Vitamin E.
Vitamin K
Yogurt and grapefruit contain similar amounts of Vitamin K - yogurt has 0.2ug of Vitamin K per 100 grams and grapefruit does not contain significant amounts.
The B Vitamins
Yogurt has more riboflavin and Vitamin B12. Both yogurt and grapefruit contain significant amounts of thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
| Yogurt | Grapefruit | |
|---|---|---|
| Thiamin | 0.029 MG | 0.043 MG |
| Riboflavin | 0.142 MG | 0.031 MG |
| Niacin | 0.075 MG | 0.204 MG |
| Pantothenic acid | 0.389 MG | 0.262 MG |
| Vitamin B6 | 0.032 MG | 0.053 MG |
| Folate | 7 UG | 13 UG |
| Vitamin B12 | 0.37 UG | ~ |
Minerals
calcium
Yogurt is an excellent source of calcium and it has 450% more calcium than grapefruit - yogurt has 121mg of calcium per 100 grams and grapefruit has 22mg of calcium.
iron
Yogurt and grapefruit contain similar amounts of iron - yogurt has 0.05mg of iron per 100 grams and grapefruit has 0.08mg of iron.
potassium
Yogurt and grapefruit contain similar amounts of potassium - yogurt has 155mg of potassium per 100 grams and grapefruit has 135mg 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,
| Yogurt | Grapefruit | |
|---|---|---|
| beta-carotene | 5 UG | 686 UG |
| alpha-carotene | ~ | 3 UG |
| lycopene | ~ | 1419 UG |
| lutein + zeaxanthin | ~ | 5 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, yogurt has more alpha linoleic acid (ALA) than grapefruit per 100 grams.
| Yogurt | Grapefruit | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.008 G |
| Total | 0.027 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, yogurt has more linoleic acid than grapefruit per 100 grams.
| Yogurt | Grapefruit | |
|---|---|---|
| linoleic acid | 0.065 G | 0.029 G |
| Total | 0.065 G | 0.029 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: Yogurt (Yogurt, plain, whole milk) and Grapefruit (Grapefruit, raw, pink and red, all areas) .
Yogurt g
()
|
Daily Values (%) |
Grapefruit 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 yogurt or grapefruit contain more calories in 100 grams?Yogurt and grapefruit contain similar amounts of calories - yogurt has 61 calories in 100g and grapefruit has 42 calories.
Does yogurt or grapefruit have more carbohydrates?
By weight, yogurt and grapefruit contain similar amounts of carbs - yogurt has 4.7g of carbs for 100g and grapefruit has 10.7g of carbohydrates.
Does yogurt or grapefruit contain more calcium?
Yogurt is a rich source of calcium and it has 450% more calcium than grapefruit - yogurt has 121mg of calcium in 100 grams and grapefruit has 22mg of calcium.