Yogurt vs. Almond Butter
Nutrition comparison of Yogurt and Almond Butter
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
yogurt
versus
almond butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in yogurt and almond butter:
- Both almond butter and yogurt are high in calcium.
- Almond butter has more riboflavin, niacin, Vitamin B6 and folate, however, yogurt contains more Vitamin B12.
- Almond butter is an excellent source of Vitamin E, dietary fiber, iron, potassium and protein.
- Yogurt has 75% less carbohydrates than almond butter.
USDA sources for nutritional information: Yogurt (Yogurt, plain, whole milk) and Almond Butter (Nuts, almond butter, plain, with salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond butter is high in calories and yogurt has 90% less calories than almond butter - almond butter has 614 calories per 100 grams and yogurt has 61 calories.
For macronutrient ratios, yogurt is heavier in protein, heavier in carbs and much lighter in fat compared to almond butter per calorie. Yogurt has a macronutrient ratio of 22:30:48 and for almond butter, 13:11:76 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Yogurt | Almond Butter | |
|---|---|---|
| Protein | 22% | 13% |
| Carbohydrates | 30% | 11% |
| Fat | 48% | 76% |
| Alcohol | ~ | ~ |
carbohydrates
Yogurt has 75% less carbohydrates than almond butter - almond butter has 18.8g of total carbs per 100 grams and yogurt has 4.7g of carbohydrates.
dietary fiber
Almond butter is an excellent source of dietary fiber and it has more dietary fiber than yogurt - almond butter has 10.3g of dietary fiber per 100 grams and yogurt does not contain significant amounts.
sugar
Almond butter and yogurt contain similar amounts of sugar - almond butter has 6.3g of sugar per 100 grams and yogurt has 4.7g of sugar.
Protein
protein
Almond butter is an excellent source of protein and it has 504% more protein than yogurt - almond butter has 21g of protein per 100 grams and yogurt has 3.5g of protein.
Fat
saturated fat
Almond butter is high in saturated fat and yogurt has 68% less saturated fat than almond butter - almond butter has 6.6g of saturated fat per 100 grams and yogurt has 2.1g of saturated fat.
cholesterol
Almond butter has less cholesterol than yogurt - yogurt has 13mg of cholesterol per 100 grams and almond butter does not contain significant amounts.
Vitamins
Vitamin C
Yogurt and almond butter contain similar amounts of Vitamin C - yogurt has 0.5mg of Vitamin C per 100 grams and almond butter does not contain significant amounts.
Vitamin A
Yogurt has more Vitamin A than almond butter - yogurt has 27ug of Vitamin A per 100 grams and almond butter does not contain significant amounts.
Vitamin D
Yogurt and almond butter contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and almond butter does not contain significant amounts.
Vitamin E
Almond butter is an excellent source of Vitamin E and it has 402 times more Vitamin E than yogurt - almond butter has 24.2mg of Vitamin E per 100 grams and yogurt has 0.06mg of Vitamin E.
Vitamin K
Yogurt and almond butter contain similar amounts of Vitamin K - yogurt has 0.2ug of Vitamin K per 100 grams and almond butter does not contain significant amounts.
The B Vitamins
Almond butter has more riboflavin, niacin, Vitamin B6 and folate, however, yogurt contains more Vitamin B12. Both yogurt and almond butter contain significant amounts of thiamin and pantothenic acid.
| Yogurt | Almond Butter | |
|---|---|---|
| Thiamin | 0.029 MG | 0.041 MG |
| Riboflavin | 0.142 MG | 0.939 MG |
| Niacin | 0.075 MG | 3.155 MG |
| Pantothenic acid | 0.389 MG | 0.318 MG |
| Vitamin B6 | 0.032 MG | 0.103 MG |
| Folate | 7 UG | 53 UG |
| Vitamin B12 | 0.37 UG | ~ |
Minerals
calcium
Both almond butter and yogurt are high in calcium. Almond butter has 187% more calcium than yogurt - almond butter has 347mg of calcium per 100 grams and yogurt has 121mg of calcium.
iron
Almond butter is an excellent source of iron and it has 68 times more iron than yogurt - almond butter has 3.5mg of iron per 100 grams and yogurt has 0.05mg of iron.
potassium
Almond butter is an excellent source of potassium and it has 383% more potassium than yogurt - almond butter has 748mg of potassium per 100 grams and yogurt has 155mg 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, both yogurt and almond butter contain small amounts of beta-carotene.
| Yogurt | Almond Butter | |
|---|---|---|
| beta-carotene | 5 UG | 1 UG |
| lutein + zeaxanthin | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, yogurt has more alpha linoleic acid (ALA) than almond butter per 100 grams.
| Yogurt | Almond Butter | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.007 G |
| Total | 0.027 G | 0.007 G |
omega 6s
Comparing omega-6 fatty acids, almond butter has more linoleic acid than yogurt per 100 grams.
| Yogurt | Almond Butter | |
|---|---|---|
| linoleic acid | 0.065 G | 13.605 G |
| other omega 6 | ~ | 0.011 G |
| Total | 0.065 G | 13.616 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 Almond Butter (Nuts, almond butter, plain, with salt added) .
Yogurt g
()
|
Daily Values (%) |
Almond Butter 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 almond butter or yogurt contain more calories in 100 grams?Almond butter is high in calories and yogurt has 90% less calories than almond butter - almond butter has 614 calories in 100g and yogurt has 61 calories.
Does almond butter or yogurt contain more calcium?
Both almond butter and yogurt are high in calcium. Almond butter has 190% more calcium than yogurt - almond butter has 347mg of calcium in 100 grams and yogurt has 121mg of calcium.
Does almond butter or yogurt contain more iron?
Almond butter is an abundant source of iron and it has 68 times more iron than yogurt - almond butter has 3.5mg of iron in 100 grams and yogurt has 0.05mg of iron.
Does almond butter or yogurt contain more potassium?
Almond butter is a rich source of potassium and it has 380% more potassium than yogurt - almond butter has 748mg of potassium in 100 grams and yogurt has 155mg of potassium.