Yogurt vs. Apple
Nutrition comparison of Yogurt and Apple
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
yogurt
versus
apple
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in yogurt and apple:
- Apple has 73.8 times less saturated fat than yogurt.
- Apple is a great source of dietary fiber.
- Yogurt has 55% less sugar than apple.
- Yogurt has 66% less carbohydrates than apple.
- Yogurt has more riboflavin, pantothenic acid and Vitamin B12.
- Yogurt is an excellent source of calcium.
USDA sources for nutritional information: Yogurt (Yogurt, plain, whole milk) and Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Yogurt and apple contain similar amounts of calories - yogurt has 61 calories per 100 grams and apple has 52 calories.
For macronutrient ratios, yogurt is much heavier in protein, much lighter in carbs and much heavier in fat compared to apple per calorie. Yogurt has a macronutrient ratio of 23:30:47 and for apple, 2:96:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Yogurt | Apple | |
|---|---|---|
| Protein | 23% | 2% |
| Carbohydrates | 30% | 96% |
| Fat | 47% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Yogurt has 66% less carbohydrates than apple - yogurt has 4.7g of total carbs per 100 grams and apple has 13.8g of carbohydrates.
The carbs in apple are made of 81% sugar and 19% dietary fiber, whereas the carbs in yogurt comprise of 100% sugar.
dietary fiber
Apple is a great source of dietary fiber and it has more dietary fiber than yogurt - apple has 2.4g of dietary fiber per 100 grams and yogurt does not contain significant amounts.
sugar
Yogurt has 55% less sugar than apple - yogurt has 4.7g of sugar per 100 grams and apple has 10.4g of sugar.
Protein
protein
Yogurt has 12 times more protein than apple - yogurt has 3.5g of protein per 100 grams and apple has 0.26g of protein.
Fat
saturated fat
Apple has 73.8 times less saturated fat than yogurt - yogurt has 2.1g of saturated fat per 100 grams and apple has 0.03g of saturated fat.
cholesterol
Apple has less cholesterol than yogurt - yogurt has 13mg of cholesterol per 100 grams and apple does not contain significant amounts.
Vitamins
Vitamin C
Apple has 820% more Vitamin C than yogurt - yogurt has 0.5mg of Vitamin C per 100 grams and apple has 4.6mg of Vitamin C.
Vitamin A
Yogurt has 800% more Vitamin A than apple - yogurt has 27ug of Vitamin A per 100 grams and apple has 3ug of Vitamin A.
Vitamin D
Yogurt and apple contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and apple does not contain significant amounts.
Vitamin E
Yogurt and apple contain similar amounts of Vitamin E - yogurt has 0.06mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.
Vitamin K
Yogurt and apple contain similar amounts of Vitamin K - yogurt has 0.2ug of Vitamin K per 100 grams and apple has 2.2ug of Vitamin K.
The B Vitamins
Yogurt has more riboflavin, pantothenic acid and Vitamin B12. Both yogurt and apple contain significant amounts of thiamin, niacin, Vitamin B6 and folate.
| Yogurt | Apple | |
|---|---|---|
| Thiamin | 0.029 MG | 0.017 MG |
| Riboflavin | 0.142 MG | 0.026 MG |
| Niacin | 0.075 MG | 0.091 MG |
| Pantothenic acid | 0.389 MG | 0.061 MG |
| Vitamin B6 | 0.032 MG | 0.041 MG |
| Folate | 7 UG | 3 UG |
| Vitamin B12 | 0.37 UG | ~ |
Minerals
calcium
Yogurt is an excellent source of calcium and it has 19 times more calcium than apple - yogurt has 121mg of calcium per 100 grams and apple has 6mg of calcium.
iron
Yogurt and apple contain similar amounts of iron - yogurt has 0.05mg of iron per 100 grams and apple has 0.12mg of iron.
potassium
Yogurt has 45% more potassium than apple - yogurt has 155mg of potassium per 100 grams and apple has 107mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, yogurt has more alpha linoleic acid (ALA) than apple per 100 grams.
| Yogurt | Apple | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.009 G |
| Total | 0.027 G | 0.009 G |
omega 6s
Comparing omega-6 fatty acids, both yogurt and apple contain significant amounts of linoleic acid.
| Yogurt | Apple | |
|---|---|---|
| linoleic acid | 0.065 G | 0.043 G |
| Total | 0.065 G | 0.043 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 (%) |
Apple 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 apple contain more calories in 100 grams?Yogurt and apple contain similar amounts of calories - yogurt has 61 calories in 100g and apple has 52 calories.
Does yogurt or apple have more carbohydrates?
By weight, yogurt has 70% fewer carbohydrates than apple - yogurt has 4.7g of carbs for 100g and apple has 13.8g of carbohydrates. the carbs in apple are made of 80% sugar and 20% dietary fiber, whereas the carbs in yogurt comprise of 100% sugar.
Does yogurt or apple contain more calcium?
Yogurt is a rich source of calcium and it has 19 times more calcium than apple - yogurt has 121mg of calcium in 100 grams and apple has 6mg of calcium.