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.
Detailed nutritional comparison of yogurt and pork 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 Pork (Pork, fresh, ground, cooked) . Have a correction or suggestions? Shoot us an email.


Image of Yogurt src
Image of Pork src

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 22:30:48 and for pork, 35:0:65 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Yogurt Pork
Protein 22% 35%
Carbohydrates 30% ~
Fat 48% 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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Yogurt or Pork .

Note: The specific food items compared are: Yogurt (Yogurt, plain, whole milk) and Pork (Pork, fresh, ground, cooked) .

Yogurt g

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G Water G
G Starch G
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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.