Yogurt vs. Orange
Nutrition comparison of Yogurt and Orange
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
yogurt
versus
orange
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in yogurt and orange:
- Both orange and yogurt are high in calcium.
- Orange has 82.8 times less saturated fat than yogurt.
- Orange has more thiamin and niacin, however, yogurt contains more riboflavin and Vitamin B12.
- Orange is a great source of dietary fiber.
- Orange is an excellent source of Vitamin C.
- Yogurt has 60% less carbohydrates than orange.
USDA sources for nutritional information: Yogurt (Yogurt, plain, whole milk) and Orange (Oranges, raw, Florida) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Orange and yogurt contain similar amounts of calories - orange 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 orange per calorie. Yogurt has a macronutrient ratio of 23:30:47 and for orange, 6:91:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Yogurt | Orange | |
|---|---|---|
| Protein | 23% | 6% |
| Carbohydrates | 30% | 91% |
| Fat | 47% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Yogurt has 60% less carbohydrates than orange - orange has 11.5g of total carbs per 100 grams and yogurt has 4.7g of carbohydrates.
The carbs in orange are made of 79% sugar and 21% dietary fiber, whereas the carbs in yogurt comprise of 100% sugar.
dietary fiber
Orange is a great source of dietary fiber and it has more dietary fiber than yogurt - orange has 2.4g of dietary fiber per 100 grams and yogurt does not contain significant amounts.
sugar
Yogurt has 49% less sugar than orange - orange has 9.1g of sugar per 100 grams and yogurt has 4.7g of sugar.
Protein
protein
Yogurt has 396% more protein than orange - orange has 0.7g of protein per 100 grams and yogurt has 3.5g of protein.
Fat
saturated fat
Orange has 82.8 times less saturated fat than yogurt - orange has 0.03g of saturated fat per 100 grams and yogurt has 2.1g of saturated fat.
cholesterol
Orange has less cholesterol than yogurt - yogurt has 13mg of cholesterol per 100 grams and orange does not contain significant amounts.
Vitamins
Vitamin C
Orange is an excellent source of Vitamin C and it has 89 times more Vitamin C than yogurt - orange has 45mg of Vitamin C per 100 grams and yogurt has 0.5mg of Vitamin C.
Vitamin A
Orange and yogurt contain similar amounts of Vitamin A - orange has 11ug of Vitamin A per 100 grams and yogurt has 27ug of Vitamin A.
Vitamin D
Yogurt and orange contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and orange does not contain significant amounts.
Vitamin E
Orange and yogurt contain similar amounts of Vitamin E - orange has 0.18mg of Vitamin E per 100 grams and yogurt has 0.06mg of Vitamin E.
Vitamin K
Yogurt and orange contain similar amounts of Vitamin K - yogurt has 0.2ug of Vitamin K per 100 grams and orange does not contain significant amounts.
The B Vitamins
Orange has more thiamin and niacin, however, yogurt contains more riboflavin and Vitamin B12. Both yogurt and orange contain significant amounts of pantothenic acid, Vitamin B6 and folate.
| Yogurt | Orange | |
|---|---|---|
| Thiamin | 0.029 MG | 0.1 MG |
| Riboflavin | 0.142 MG | 0.04 MG |
| Niacin | 0.075 MG | 0.4 MG |
| Pantothenic acid | 0.389 MG | 0.25 MG |
| Vitamin B6 | 0.032 MG | 0.051 MG |
| Folate | 7 UG | 17 UG |
| Vitamin B12 | 0.37 UG | ~ |
Minerals
calcium
Both orange and yogurt are high in calcium. Yogurt has 181% more calcium than orange - orange has 43mg of calcium per 100 grams and yogurt has 121mg of calcium.
iron
Orange and yogurt contain similar amounts of iron - orange has 0.09mg of iron per 100 grams and yogurt has 0.05mg of iron.
potassium
Orange and yogurt contain similar amounts of potassium - orange has 169mg 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,
| Yogurt | Orange | |
|---|---|---|
| beta-carotene | 5 UG | 71 UG |
| alpha-carotene | ~ | 11 UG |
| lutein + zeaxanthin | ~ | 129 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, yogurt has more alpha linoleic acid (ALA) than orange per 100 grams.
| Yogurt | Orange | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.011 G |
| Total | 0.027 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, yogurt has more linoleic acid than orange per 100 grams.
| Yogurt | Orange | |
|---|---|---|
| linoleic acid | 0.065 G | 0.031 G |
| Total | 0.065 G | 0.031 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 (%) |
Orange 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 orange or yogurt contain more calories in 100 grams?Orange and yogurt contain similar amounts of calories - orange has 46 calories in 100g and yogurt has 61 calories.
Does orange or yogurt have more carbohydrates?
By weight, yogurt has 60% fewer carbohydrates than orange - orange has 11.5g of carbs for 100g and yogurt has 4.7g of carbohydrates. the carbs in orange are made of 80% sugar and 20% dietary fiber, whereas the carbs in yogurt comprise of 100% sugar.
Does orange or yogurt contain more calcium?
Both orange and yogurt are high in calcium. Yogurt has 180% more calcium than orange - orange has 43mg of calcium in 100 grams and yogurt has 121mg of calcium.