Yogurt vs. Plums
Nutrition comparison of Yogurt and Plums
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
yogurt
versus
plums
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in yogurt and plums:
- Plum has 122.2 times less saturated fat than yogurt.
- Plum has signficantly more Vitamin C than yogurt.
- Yogurt has 53% less sugar than plum.
- Yogurt has 59% less carbohydrates than plum.
- Yogurt has more riboflavin, pantothenic acid and Vitamin B12, however, plum contains more niacin.
- Yogurt is an excellent source of calcium.
USDA sources for nutritional information: Yogurt (Yogurt, plain, whole milk) and Plums (Plums, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Plums and yogurt contain similar amounts of calories - plum has 46 calories per 100 grams and yogurt has 61 calories.
For macronutrient ratios, yogurt is heavier in protein, much lighter in carbs and much heavier in fat compared to plums per calorie. Yogurt has a macronutrient ratio of 23:30:47 and for plums, 6:89:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Yogurt | Plums | |
|---|---|---|
| Protein | 23% | 6% |
| Carbohydrates | 30% | 89% |
| Fat | 47% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Yogurt has 59% less carbohydrates than plum - plum has 11.4g of total carbs per 100 grams and yogurt has 4.7g of carbohydrates.
The carbs in plums are made of 88% sugar and 12% dietary fiber, whereas the carbs in yogurt comprise of 100% sugar.
dietary fiber
Plum has more dietary fiber than yogurt - plum has 1.4g of dietary fiber per 100 grams and yogurt does not contain significant amounts.
sugar
Yogurt has 53% less sugar than plum - plum has 9.9g of sugar per 100 grams and yogurt has 4.7g of sugar.
Protein
protein
Yogurt has 396% more protein than plum - plum has 0.7g of protein per 100 grams and yogurt has 3.5g of protein.
Fat
saturated fat
Plum has 122.2 times less saturated fat than yogurt - plum has 0.02g of saturated fat per 100 grams and yogurt has 2.1g of saturated fat.
cholesterol
Plum has less cholesterol than yogurt - yogurt has 13mg of cholesterol per 100 grams and plum does not contain significant amounts.
Vitamins
Vitamin C
Plum has signficantly more Vitamin C than yogurt - plum has 9.5mg of Vitamin C per 100 grams and yogurt has 0.5mg of Vitamin C.
Vitamin A
Plums and yogurt contain similar amounts of Vitamin A - plum has 17ug of Vitamin A per 100 grams and yogurt has 27ug of Vitamin A.
Vitamin D
Yogurt and plums contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and plum does not contain significant amounts.
Vitamin E
Plums and yogurt contain similar amounts of Vitamin E - plum has 0.26mg of Vitamin E per 100 grams and yogurt has 0.06mg of Vitamin E.
Vitamin K
Plums and yogurt contain similar amounts of Vitamin K - plum has 6.4ug of Vitamin K per 100 grams and yogurt has 0.2ug of Vitamin K.
The B Vitamins
Yogurt has more riboflavin, pantothenic acid and Vitamin B12, however, plum contains more niacin. Both yogurt and plums contain significant amounts of thiamin, Vitamin B6 and folate.
| Yogurt | Plums | |
|---|---|---|
| Thiamin | 0.029 MG | 0.028 MG |
| Riboflavin | 0.142 MG | 0.026 MG |
| Niacin | 0.075 MG | 0.417 MG |
| Pantothenic acid | 0.389 MG | 0.135 MG |
| Vitamin B6 | 0.032 MG | 0.029 MG |
| Folate | 7 UG | 5 UG |
| Vitamin B12 | 0.37 UG | ~ |
Minerals
calcium
Yogurt is an excellent source of calcium and it has 19 times more calcium than plum - plum has 6mg of calcium per 100 grams and yogurt has 121mg of calcium.
iron
Plums and yogurt contain similar amounts of iron - plum has 0.17mg of iron per 100 grams and yogurt has 0.05mg of iron.
potassium
Plums and yogurt contain similar amounts of potassium - plum has 157mg of potassium per 100 grams and yogurt has 155mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both yogurt and plums contain significant amounts of linoleic acid.
| Yogurt | Plums | |
|---|---|---|
| linoleic acid | 0.065 G | 0.044 G |
| Total | 0.065 G | 0.044 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 (%) |
Plums 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 plums or yogurt contain more calories in 100 grams?Plums and yogurt contain similar amounts of calories - plum has 46 calories in 100g and yogurt has 61 calories.
Does plums or yogurt have more carbohydrates?
By weight, yogurt has 60% fewer carbohydrates than plum - plum has 11.4g of carbs for 100g and yogurt has 4.7g of carbohydrates. the carbs in plums are made of 90% sugar and 10% dietary fiber, whereas the carbs in yogurt comprise of 100% sugar.
Does plums or yogurt contain more calcium?
Yogurt is a rich source of calcium and it has 19 times more calcium than plum - plum has 6mg of calcium in 100 grams and yogurt has 121mg of calcium.