Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
yogurt
versus
vanilla pudding mix
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in yogurt and vanilla pudding mix:
Vanilla pudding mix is high in calories and yogurt has 84% less calories than vanilla pudding mix - vanilla pudding mix has 377 calories per 100 grams and yogurt has 61 calories.
For macronutrient ratios, yogurt is much heavier in protein, much lighter in carbs and much heavier in fat compared to vanilla pudding mix per calorie. Yogurt has a macronutrient ratio of 23:30:47 and for vanilla pudding mix, 0:99:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Yogurt | Vanilla Pudding Mix | |
|---|---|---|
| Protein | 23% | ~ |
| Carbohydrates | 30% | 99% |
| Fat | 47% | 1% |
| Alcohol | ~ | ~ |
Vanilla pudding mix is high in carbohydrates and yogurt has 95% less carbohydrates than vanilla pudding mix - vanilla pudding mix has 92.9g of total carbs per 100 grams and yogurt has 4.7g of carbohydrates.
The carbs in vanilla pudding mix and yogurt are both made of 100% sugar.
Vanilla pudding mix is high in sugar and yogurt has 95% less sugar than vanilla pudding mix - vanilla pudding mix has 92.9g of sugar per 100 grams and yogurt has 4.7g of sugar.
Yogurt has more protein than vanilla pudding mix - yogurt has 3.5g of protein per 100 grams and vanilla pudding mix does not contain significant amounts.
Vanilla pudding mix has 3.8 times less saturated fat than yogurt - vanilla pudding mix has 0.43g of saturated fat per 100 grams and yogurt has 2.1g of saturated fat.
Vanilla pudding mix has less cholesterol than yogurt - yogurt has 13mg of cholesterol per 100 grams and vanilla pudding mix does not contain significant amounts.
Yogurt and vanilla pudding mix contain similar amounts of Vitamin C - yogurt has 0.5mg of Vitamin C per 100 grams and vanilla pudding mix does not contain significant amounts.
Yogurt has 26 times more Vitamin A than vanilla pudding mix - vanilla pudding mix has 1ug of Vitamin A per 100 grams and yogurt has 27ug of Vitamin A.
Yogurt and vanilla pudding mix contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and vanilla pudding mix does not contain significant amounts.
Vanilla pudding mix and yogurt contain similar amounts of Vitamin E - vanilla pudding mix has 0.02mg of Vitamin E per 100 grams and yogurt has 0.06mg of Vitamin E.
Vanilla pudding mix and yogurt contain similar amounts of Vitamin K - vanilla pudding mix has 0.1ug of Vitamin K per 100 grams and yogurt has 0.2ug of Vitamin K.
Yogurt has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Yogurt | Vanilla Pudding Mix | |
|---|---|---|
| Thiamin | 0.029 MG | 0.002 MG |
| Riboflavin | 0.142 MG | 0.028 MG |
| Niacin | 0.075 MG | 0.006 MG |
| Pantothenic acid | 0.389 MG | 0.026 MG |
| Vitamin B6 | 0.032 MG | 0.002 MG |
| Folate | 7 UG | ~ |
| Vitamin B12 | 0.37 UG | 0.02 UG |
Yogurt is an excellent source of calcium and it has 908% more calcium than vanilla pudding mix - vanilla pudding mix has 12mg of calcium per 100 grams and yogurt has 121mg of calcium.
Vanilla pudding mix and yogurt contain similar amounts of iron - vanilla pudding mix has 0.01mg of iron per 100 grams and yogurt has 0.05mg of iron.
Yogurt has signficantly more potassium than vanilla pudding mix - vanilla pudding mix has 12mg of potassium per 100 grams and yogurt has 155mg of potassium.
For omega-3 fatty acids, yogurt has more alpha linoleic acid (ALA) than vanilla pudding mix per 100 grams.
| Yogurt | Vanilla Pudding Mix | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.001 G |
| Total | 0.027 G | 0.001 G |
Comparing omega-6 fatty acids, yogurt has more linoleic acid than vanilla pudding mix per 100 grams.
| Yogurt | Vanilla Pudding Mix | |
|---|---|---|
| linoleic acid | 0.065 G | 0.009 G |
| Total | 0.065 G | 0.009 G |
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 Vanilla Pudding Mix (Puddings, vanilla, dry mix, instant) .
Yogurt g
()
|
Daily Values (%) |
Vanilla Pudding Mix 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 | |||