Yogurt Fruit vs Yogurt Plain
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Yogurt Plain has more protein per 100 calories: 7.31 g against 4.36 g.
- Yogurt Plain is lighter per 100 g: 61.6 kcal against 102 kcal.
- Yogurt Fruit leads in 7 micronutrients, including Vitamin A, Vitamin D, Vitamin K.
- Yogurt Plain leads in 40 micronutrients, including Thiamin (B1), Riboflavin (B2), Niacin (B3).
Per 100 calories
| Nutrient | Yogurt Fruit | Yogurt Plain |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 4.36 g | 7.31 g |
| Carbs | 18.3 g | 10.7 g |
| Fat | 1.21 g | 3.1 g |
| Vitamins | ||
| Vitamin A | 49.5 µg | 23.3 µg |
| Thiamin (B1) | 0.037 mg | 0.071 mg |
| Riboflavin (B2) | 0.173 mg | 0.338 mg |
| Niacin (B3) | 0.095 mg | 0.182 mg |
| Pantothenic Acid (B5) | 0.488 mg | 0.877 mg |
| Vitamin B6 | 0.04 mg | 0.073 mg |
| Folate | 9.21 µg | 16.2 µg |
| Vitamin B12 | 0.469 µg | 0.833 µg |
| Choline | 14.4 mg | 24.7 mg |
| Vitamin C | 0.655 mg | 1.19 mg |
| Vitamin D | 0.635 µg | 0.356 µg |
| Vitamin E | 0.032 mg | 0.049 mg |
| Vitamin K | 0.456 µg | 0.325 µg |
| Minerals | ||
| Calcium | 147 mg | 259 mg |
| Iron | 0.065 mg | 0.071 mg |
| Magnesium | 14.5 mg | 24.2 mg |
| Phosphorus | 119 mg | 203 mg |
| Potassium | 188 mg | 331 mg |
| Sodium | 56.2 mg | 93 mg |
| Zinc | 0.736 mg | 1.13 mg |
| Copper | 0.078 mg | 0.013 mg |
| Manganese | 0.063 mg | 0.005 mg |
| Selenium | 2.94 µg | 4.92 µg |
| Iodine | 49.5 µg | 29.6 µg |
| Carbohydrates | ||
| Sugar | 13.2 g | 10.5 g |
| Fats | ||
| Polyunsaturated Fat | 0.034 g | 0.076 g |
| Monounsaturated Fat | 0.333 g | 0.911 g |
| Saturated Fat | 0.782 g | 2.25 g |
| Cholesterol | 5.02 mg | 12.5 mg |
| Omega-6 (Linoleic Acid) | 0.024 g | 0.054 g |
| Amino Acids | ||
| Histidine | 0.108 g | 0.193 g |
| Isoleucine | 0.238 g | 0.427 g |
| Leucine | 0.439 g | 0.787 g |
| Lysine | 0.391 g | 0.701 g |
| Methionine | 0.129 g | 0.231 g |
| Cystine | 0.04 g | 0.071 g |
| Phenylalanine | 0.238 g | 0.427 g |
| Tyrosine | 0.221 g | 0.394 g |
| Threonine | 0.179 g | 0.321 g |
| Tryptophan | 0.024 g | 0.044 g |
| Valine | 0.361 g | 0.646 g |
| Arginine | 0.132 g | 0.235 g |
| Alanine | 0.186 g | 0.334 g |
| Serine | 0.346 g | 0.62 g |
| Proline | 0.854 g | 1.53 g |
| Glycine | 0.105 g | 0.188 g |
| Aspartic Acid | 0.517 g | 0.927 g |
| Glutamic Acid | 0.27 g | 0.484 g |
Per 100 grams
| Nutrient | Yogurt Fruit | Yogurt Plain |
|---|---|---|
| Calories | 102 kcal | 61.6 kcal |
| Protein | 4.47 g | 4.5 g |
| Carbs | 18.7 g | 6.61 g |
| Fat | 1.24 g | 1.91 g |
| Vitamins | ||
| Vitamin A | 50.7 µg | 14.3 µg |
| Thiamin (B1) | 0.038 mg | 0.044 mg |
| Riboflavin (B2) | 0.177 mg | 0.208 mg |
| Niacin (B3) | 0.097 mg | 0.112 mg |
| Pantothenic Acid (B5) | 0.5 mg | 0.54 mg |
| Vitamin B6 | 0.041 mg | 0.045 mg |
| Folate | 9.43 µg | 10 µg |
| Vitamin B12 | 0.48 µg | 0.513 µg |
| Choline | 14.8 mg | 15.2 mg |
| Vitamin C | 0.671 mg | 0.733 mg |
| Vitamin D | 0.65 µg | 0.219 µg |
| Vitamin E | 0.033 mg | 0.03 mg |
| Vitamin K | 0.467 µg | 0.2 µg |
| Minerals | ||
| Calcium | 150 mg | 159 mg |
| Iron | 0.067 mg | 0.044 mg |
| Magnesium | 14.9 mg | 14.9 mg |
| Phosphorus | 122 mg | 125 mg |
| Potassium | 193 mg | 204 mg |
| Sodium | 57.6 mg | 57.3 mg |
| Zinc | 0.754 mg | 0.695 mg |
| Copper | 0.08 mg | 0.008 mg |
| Manganese | 0.065 mg | 0.003 mg |
| Selenium | 3.01 µg | 3.03 µg |
| Iodine | 50.7 µg | 18.2 µg |
| Carbohydrates | ||
| Sugar | 13.5 g | 6.46 g |
| Fats | ||
| Polyunsaturated Fat | 0.035 g | 0.047 g |
| Monounsaturated Fat | 0.341 g | 0.561 g |
| Saturated Fat | 0.801 g | 1.38 g |
| Cholesterol | 5.14 mg | 7.72 mg |
| Omega-6 (Linoleic Acid) | 0.025 g | 0.033 g |
| Amino Acids | ||
| Histidine | 0.111 g | 0.119 g |
| Isoleucine | 0.244 g | 0.263 g |
| Leucine | 0.45 g | 0.485 g |
| Lysine | 0.401 g | 0.432 g |
| Methionine | 0.132 g | 0.142 g |
| Cystine | 0.041 g | 0.044 g |
| Phenylalanine | 0.244 g | 0.263 g |
| Tyrosine | 0.226 g | 0.243 g |
| Threonine | 0.183 g | 0.198 g |
| Tryptophan | 0.025 g | 0.027 g |
| Valine | 0.37 g | 0.398 g |
| Arginine | 0.135 g | 0.145 g |
| Alanine | 0.191 g | 0.206 g |
| Serine | 0.354 g | 0.382 g |
| Proline | 0.875 g | 0.943 g |
| Glycine | 0.108 g | 0.116 g |
| Aspartic Acid | 0.53 g | 0.571 g |
| Glutamic Acid | 0.277 g | 0.298 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Yogurt Fruit and Yogurt Plain, including preparation variants and research-cited compound levels, or compare any two foods.