Almond Milk vs. Yogurt
Nutrition comparison of Almond Milk and Yogurt
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almond milk
versus
yogurt
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almond milk and yogurt:
- Both yogurt and almond milk are high in calcium.
- Almond milk has 25.2 times less saturated fat than yogurt.
- Almond milk has 75% less calories than yogurt.
- Almond milk has signficantly more Vitamin E than yogurt.
- Yogurt has more thiamin, riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
USDA sources for nutritional information: Almond Milk (Beverages, almond milk, unsweetened, shelf stable) and Yogurt (Yogurt, plain, whole milk) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond milk has 75% less calories than yogurt - yogurt has 61 calories per 100 grams and almond milk has 15 calories.
For macronutrient ratios, almond milk is lighter in protein, heavier in carbs and heavier in fat compared to yogurt per calorie. Almond milk has a macronutrient ratio of 10:34:56 and for yogurt, 22:30:48 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almond Milk | Yogurt | |
|---|---|---|
| Protein | 10% | 22% |
| Carbohydrates | 34% | 30% |
| Fat | 56% | 48% |
| Alcohol | ~ | ~ |
carbohydrates
Both yogurt and almond milk are low in carbohydrates - yogurt has 4.7g of total carbs per 100 grams and almond milk has 1.3g of carbohydrates.
The carbs in almond milk are made of 75% sugar, 19% dietary fiber and 6% starch, whereas the carbs in yogurt comprise of 100% sugar.
dietary fiber
Almond milk has more dietary fiber than yogurt - almond milk has 0.2g of dietary fiber per 100 grams and yogurt does not contain significant amounts.
sugar
Yogurt and almond milk contain similar amounts of sugar - yogurt has 4.7g of sugar per 100 grams and almond milk has 0.81g of sugar.
Protein
protein
Yogurt has 768% more protein than almond milk - yogurt has 3.5g of protein per 100 grams and almond milk has 0.4g of protein.
Fat
saturated fat
Almond milk has 25.2 times less saturated fat than yogurt - yogurt has 2.1g of saturated fat per 100 grams and almond milk has 0.08g of saturated fat.
cholesterol
Almond milk has less cholesterol than yogurt - yogurt has 13mg of cholesterol per 100 grams and almond milk does not contain significant amounts.
Vitamins
Vitamin C
Yogurt and almond milk contain similar amounts of Vitamin C - yogurt has 0.5mg of Vitamin C per 100 grams and almond milk does not contain significant amounts.
Vitamin A
Yogurt has more Vitamin A than almond milk - yogurt has 27ug of Vitamin A per 100 grams and almond milk does not contain significant amounts.
Vitamin D
Almond milk has 19 times more Vitamin D than yogurt - yogurt has 2iu of Vitamin D per 100 grams and almond milk has 41iu of Vitamin D.
Vitamin E
Almond milk has signficantly more Vitamin E than yogurt - yogurt has 0.06mg of Vitamin E per 100 grams and almond milk has 6.3mg of Vitamin E.
Vitamin K
Yogurt and almond milk contain similar amounts of Vitamin K - yogurt has 0.2ug of Vitamin K per 100 grams and almond milk does not contain significant amounts.
The B Vitamins
Yogurt has more thiamin, riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12. Both almond milk and yogurt contain significant amounts of niacin.
| Almond Milk | Yogurt | |
|---|---|---|
| Thiamin | ~ | 0.029 MG |
| Riboflavin | 0.01 MG | 0.142 MG |
| Niacin | 0.07 MG | 0.075 MG |
| Pantothenic acid | 0.01 MG | 0.389 MG |
| Vitamin B6 | ~ | 0.032 MG |
| Folate | 1 UG | 7 UG |
| Vitamin B12 | ~ | 0.37 UG |
Minerals
calcium
Both yogurt and almond milk are high in calcium. Almond milk has 52% more calcium than yogurt - yogurt has 121mg of calcium per 100 grams and almond milk has 184mg of calcium.
iron
Yogurt and almond milk contain similar amounts of iron - yogurt has 0.05mg of iron per 100 grams and almond milk has 0.28mg of iron.
potassium
Yogurt has 131% more potassium than almond milk - yogurt has 155mg of potassium per 100 grams and almond milk has 67mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, almond milk has more linoleic acid than yogurt per 100 grams.
| Almond Milk | Yogurt | |
|---|---|---|
| other omega 6 | 0.001 G | ~ |
| linoleic acid | 0.252 G | 0.065 G |
| Total | 0.253 G | 0.065 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: Almond Milk (Beverages, almond milk, unsweetened, shelf stable) and Yogurt (Yogurt, plain, whole milk) .
Almond Milk g
()
|
Daily Values (%) |
Yogurt 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 almond milk contain more calories in 100 grams?Almond milk has 80% less calories than yogurt - yogurt has 61 calories in 100g and almond milk has 15 calories.
Does yogurt or almond milk have more carbohydrates?
By weight, both yogurt and almond milk are low in carbohydrates - yogurt has 4.7g of carbs for 100g and almond milk has 1.3g of carbohydrates. the carbs in almond milk are made of 80% sugar, 20% dietary fiber and 10% starch, whereas the carbs in yogurt comprise of 100% sugar.
Does yogurt or almond milk contain more calcium?
Both yogurt and almond milk are high in calcium. Almond milk has 50% more calcium than yogurt - yogurt has 121mg of calcium in 100 grams and almond milk has 184mg of calcium.