Yogurt vs. Pork
Nutrition comparison of Yogurt and Cooked Pork
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
yogurt
versus
cooked
pork
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in yogurt and pork:
- Pork has more thiamin, niacin and Vitamin B6.
- Pork is an excellent source of potassium and protein.
- Yogurt has 6.2 times less cholesterol than pork.
- Yogurt is an excellent source of calcium.
USDA sources for nutritional information: Yogurt (Yogurt, plain, whole milk) and Pork (Pork, fresh, ground, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pork is high in calories and yogurt has 79% less calories than pork - pork has 297 calories per 100 grams and yogurt has 61 calories.
For macronutrient ratios, yogurt is lighter in protein, much heavier in carbs and lighter in fat compared to pork per calorie. Yogurt has a macronutrient ratio of 23:30:47 and for pork, 36:0:65 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Yogurt | Pork | |
|---|---|---|
| Protein | 23% | 36% |
| Carbohydrates | 30% | ~ |
| Fat | 47% | 65% |
| Alcohol | ~ | ~ |
carbohydrates
Both yogurt and pork are low in carbohydrates - yogurt has 4.7g of total carbs per 100 grams and pork does not contain significant amounts.
sugar
Pork has less sugar than yogurt - yogurt has 4.7g of sugar per 100 grams and pork does not contain significant amounts.
Protein
protein
Pork is an excellent source of protein and it has 640% more protein than yogurt - pork has 25.7g of protein per 100 grams and yogurt has 3.5g of protein.
Fat
saturated fat
Pork is high in saturated fat and yogurt has 73% less saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and yogurt has 2.1g of saturated fat.
cholesterol
Yogurt has 6.2 times less cholesterol than pork - pork has 94mg of cholesterol per 100 grams and yogurt has 13mg of cholesterol.
Vitamins
Vitamin C
Pork and yogurt contain similar amounts of Vitamin C - pork has 0.7mg of Vitamin C per 100 grams and yogurt has 0.5mg of Vitamin C.
Vitamin A
Yogurt has 12 times more Vitamin A than pork - pork has 2ug of Vitamin A per 100 grams and yogurt has 27ug of Vitamin A.
Vitamin D
Pork has 950% more Vitamin D than yogurt - pork has 21iu of Vitamin D per 100 grams and yogurt has 2iu of Vitamin D.
Vitamin E
Pork and yogurt contain similar amounts of Vitamin E - pork has 0.21mg of Vitamin E per 100 grams and yogurt has 0.06mg of Vitamin E.
Vitamin K
Yogurt and pork contain similar amounts of Vitamin K - yogurt has 0.2ug of Vitamin K per 100 grams and pork does not contain significant amounts.
The B Vitamins
Pork has more thiamin, niacin and Vitamin B6. Both yogurt and pork contain significant amounts of riboflavin, pantothenic acid, folate and Vitamin B12.
| Yogurt | Pork | |
|---|---|---|
| Thiamin | 0.029 MG | 0.706 MG |
| Riboflavin | 0.142 MG | 0.22 MG |
| Niacin | 0.075 MG | 4.206 MG |
| Pantothenic acid | 0.389 MG | 0.52 MG |
| Vitamin B6 | 0.032 MG | 0.391 MG |
| Folate | 7 UG | 6 UG |
| Vitamin B12 | 0.37 UG | 0.54 UG |
Minerals
calcium
Yogurt is an excellent source of calcium and it has 450% more calcium than pork - pork has 22mg of calcium per 100 grams and yogurt has 121mg of calcium.
iron
Pork has 24 times more iron than yogurt - pork has 1.3mg of iron per 100 grams and yogurt has 0.05mg of iron.
potassium
Pork is an excellent source of potassium and it has 134% more potassium than yogurt - pork has 362mg of potassium per 100 grams and yogurt has 155mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pork has more alpha linoleic acid (ALA) than yogurt per 100 grams.
| Yogurt | Pork | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.07 G |
| Total | 0.027 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, pork has more linoleic acid than yogurt per 100 grams.
| Yogurt | Pork | |
|---|---|---|
| linoleic acid | 0.065 G | 1.64 G |
| other omega 6 | ~ | 0.08 G |
| Total | 0.065 G | 1.72 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 170g
(
container
)
|
Daily Values (%) |
Cooked Pork 454g
(
lb
)
|
|||||
|---|---|---|---|---|---|---|---|
| 104KCAL 5% |
|
5% | calories | >999% |
|
1347KCAL 67% | |
| 7.9G 3% |
|
>999% | carbohydrates | 5% |
|
||
| 7.9G | >999% | sugar | 5% | ||||
| 5.5G 9% |
|
5% | total fat | >999% |
|
94G 147% | |
| 3.6G 20% |
|
5% | saturated fat | 872% |
|
35G 195% | |
| 1.5G | 5% | monounsaturated fat | >999% | 42G | |||
| 0.16G | 5% | polyunsaturated fat | >999% | 8.5G | |||
| 22MG | 5% | cholesterol | >999% | 426MG | |||
| 78MG 5% |
|
5% | sodium | 324% |
|
331MG 22% | |
| 5% | Vitamins and Minerals | 5% | |||||
| 46UG 7% |
|
405% | Vitamin A | 5% |
|
9.1UG 1% | |
| 0.85MG 1% |
|
5% | Vitamin C | 276% |
|
3.2MG 4% | |
| 3.4IU 1% |
|
5% | Vitamin D | >999% |
|
95IU 19% | |
| 206MG 21% |
|
106% | calcium | 5% |
|
100MG 10% | |
| 0.09MG 1% |
|
5% | iron | >999% |
|
5.9MG 33% | |
| 20MG 7% |
|
5% | magnesium | 445% |
|
109MG 35% | |
| 264MG 12% |
|
5% | potassium | 522% |
|
1642MG 71% | |
| 0.05MG 5% |
|
5% | thiamin (Vit B1) | >999% |
|
3.2MG 291% | |
| 0.24MG 22% |
|
5% | riboflavin (Vit B2) | 317% |
|
1MG 91% | |
| 0.13MG 1% |
|
5% | niacin (Vit B3) | >999% |
|
19MG 136% | |
| 0.05MG 4% |
|
5% | Vitamin B6 | >999% |
|
1.8MG 136% | |
| 0.66MG 13% |
|
5% | pantothenic acid (Vit B5) | 264% |
|
2.4MG 47% | |
| 12UG 3% |
|
5% | folate (Vit B9) | 125% |
|
27UG 7% | |
| 0.63UG 26% |
|
5% | Vitamin B12 | 281% |
|
2.4UG 102% | |
| 0.1MG 1% |
|
5% | Vitamin E | 849% |
|
0.95MG 6% | |
| 0.34UG 0.4% |
|
>999% | Vitamin K | 5% |
|
||
| 5.9G 12% |
|
5% | protein | >999% |
|
117G 233% | |
| 26MG 6% |
|
5% | choline | >999% |
|
401MG 94% | |
| 0.02MG 1% |
|
5% | copper | 896% |
|
0.2MG 17% | |
| 20UG 1% |
|
>999% | fluoride | 5% |
|
||
| 0.01MG 0.4% |
|
5% | manganese | 396% |
|
0.05MG 3% | |
| 162MG 23% |
|
5% | phosphorus | 533% |
|
1025MG 146% | |
| 3.7UG 7% |
|
5% | selenium | >999% |
|
161UG 292% | |
| 1MG 13% |
|
5% | zinc | >999% |
|
15MG 182% | |
| 149G | 5% | Water | 60% | 239G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, dietary fiber, chlorine, chromium, iodine, molybdenum, biotin (Vit B7), trans fat. |
|||||||
FAQ
Does pork or yogurt contain more calories in 100 grams?Pork is high in calories and yogurt has 80% less calories than pork - pork has 297 calories in 100g and yogurt has 61 calories.
Is pork or yogurt better for protein?
Pork is a fantastic source of protein and it has 640% more protein than yogurt - pork has 25.7g of protein per 100 grams and yogurt has 3.5g of protein.
Does pork or yogurt contain more calcium?
Yogurt is a rich source of calcium and it has 450% more calcium than pork - pork has 22mg of calcium in 100 grams and yogurt has 121mg of calcium.
Does pork or yogurt contain more potassium?
Pork is a rich source of potassium and it has 130% more potassium than yogurt - pork has 362mg of potassium in 100 grams and yogurt has 155mg of potassium.