Yogurt vs. Almonds

Nutrition comparison of Yogurt and Almonds


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of yogurt versus almonds (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in yogurt and almonds:

  • Both almonds and yogurt are high in calcium.
  • Almond has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, yogurt contains more Vitamin B12.
  • Almond is an excellent source of Vitamin E, dietary fiber, iron, potassium and protein.
  • Yogurt has 3.6 times less carbohydrates than almond.
Detailed nutritional comparison of yogurt and almonds is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Yogurt (Yogurt, plain, whole milk) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.


Image of Yogurt src
Image of Almonds src

Calories and Carbs

calories

Almond is high in calories and yogurt has 89% less calories than almond - almond has 579 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 almonds per calorie. Yogurt has a macronutrient ratio of 23:30:47 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Yogurt Almonds
Protein 23% 14%
Carbohydrates 30% 14%
Fat 47% 73%
Alcohol ~ ~

carbohydrates

Yogurt has 3.6 times less carbohydrates than almond - almond has 21.6g of total carbs per 100 grams and yogurt has 4.7g of carbohydrates.

dietary fiber

Almond is an excellent source of dietary fiber and it has more dietary fiber than yogurt - almond has 12.5g of dietary fiber per 100 grams and yogurt does not contain significant amounts.

sugar

Almonds and yogurt contain similar amounts of sugar - almond has 4.4g of sugar per 100 grams and yogurt has 4.7g of sugar.

Protein

protein

Almond is an excellent source of protein and it has 510% more protein than yogurt - almond has 21.2g of protein per 100 grams and yogurt has 3.5g of protein.

Fat

saturated fat

Yogurt has 45% less saturated fat than almond - almond has 3.8g of saturated fat per 100 grams and yogurt has 2.1g of saturated fat.

trans fat

Both almonds and yogurt are low in trans fat - almond has 0.02g of trans fat per 100 grams and yogurt does not contain significant amounts.

cholesterol

Almond has less cholesterol than yogurt - yogurt has 13mg of cholesterol per 100 grams and almond does not contain significant amounts.

Vitamins

Vitamin C

Yogurt and almonds contain similar amounts of Vitamin C - yogurt has 0.5mg of Vitamin C per 100 grams and almond does not contain significant amounts.

Vitamin A

Yogurt has more Vitamin A than almond - yogurt has 27ug of Vitamin A per 100 grams and almond does not contain significant amounts.

Vitamin D

Yogurt and almonds contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and almond does not contain significant amounts.

Vitamin E

Almond is an excellent source of Vitamin E and it has 426 times more Vitamin E than yogurt - almond has 25.6mg of Vitamin E per 100 grams and yogurt has 0.06mg of Vitamin E.

Vitamin K

Yogurt and almonds contain similar amounts of Vitamin K - yogurt has 0.2ug of Vitamin K per 100 grams and almond does not contain significant amounts.

The B Vitamins

Almond has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, yogurt contains more Vitamin B12. Both yogurt and almonds contain significant amounts of pantothenic acid.

Yogurt Almonds
Thiamin 0.029 MG 0.205 MG
Riboflavin 0.142 MG 1.138 MG
Niacin 0.075 MG 3.618 MG
Pantothenic acid 0.389 MG 0.471 MG
Vitamin B6 0.032 MG 0.137 MG
Folate 7 UG 44 UG
Vitamin B12 0.37 UG ~

Minerals

calcium

Both almonds and yogurt are high in calcium. Almond has 122% more calcium than yogurt - almond has 269mg of calcium per 100 grams and yogurt has 121mg of calcium.

iron

Almond is an excellent source of iron and it has 73 times more iron than yogurt - almond has 3.7mg of iron per 100 grams and yogurt has 0.05mg of iron.

potassium

Almond is an excellent source of potassium and it has 373% more potassium than yogurt - almond has 733mg 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 almonds contain small amounts of beta-carotene.

Yogurt Almonds
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 per 100 grams.

Yogurt Almonds
alpha linoleic acid 0.027 G 0.003 G
Total 0.027 G 0.003 G

omega 6s

Comparing omega-6 fatty acids, almond has more linoleic acid than yogurt per 100 grams.

Yogurt Almonds
linoleic acid 0.065 G 12.324 G
other omega 6 ~ 0.002 G
Total 0.065 G 12.326 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 Almonds (Nuts, almonds) .

Yogurt g

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G Water G
G Starch G
G Alcohol G


FAQ

Does almonds or yogurt contain more calories in 100 grams?
Almond is high in calories and yogurt has 90% less calories than almond - almond has 579 calories in 100g and yogurt has 61 calories.

Does almonds or yogurt contain more calcium?
Both almonds and yogurt are high in calcium. Almond has 120% more calcium than yogurt - almond has 269mg of calcium in 100 grams and yogurt has 121mg of calcium.

Does almonds or yogurt contain more iron?
Almond is an abundant source of iron and it has 73 times more iron than yogurt - almond has 3.7mg of iron in 100 grams and yogurt has 0.05mg of iron.

Does almonds or yogurt contain more potassium?
Almond is a rich source of potassium and it has 370% more potassium than yogurt - almond has 733mg of potassium in 100 grams and yogurt has 155mg of potassium.

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