Yogurt vs. Apple

Nutrition comparison of Yogurt and Apple


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

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

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

  • Apple has 73.8 times less saturated fat than yogurt.
  • Apple is a great source of dietary fiber.
  • Yogurt has 55% less sugar than apple.
  • Yogurt has 66% less carbohydrates than apple.
  • Yogurt has more riboflavin, pantothenic acid and Vitamin B12.
  • Yogurt is an excellent source of calcium.
Detailed nutritional comparison of yogurt and apple 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 Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.


Image of Yogurt src
Image of Apple src

Calories and Carbs

calories

Yogurt and apple contain similar amounts of calories - yogurt has 61 calories per 100 grams and apple has 52 calories.

For macronutrient ratios, yogurt is heavier in protein, much lighter in carbs and much heavier in fat compared to apple per calorie. Yogurt has a macronutrient ratio of 22:30:48 and for apple, 2:95:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Yogurt Apple
Protein 22% 2%
Carbohydrates 30% 95%
Fat 48% 3%
Alcohol ~ ~

carbohydrates

Yogurt has 66% less carbohydrates than apple - yogurt has 4.7g of total carbs per 100 grams and apple has 13.8g of carbohydrates.

The carbs in apple are made of 81% sugar and 19% dietary fiber, whereas the carbs in yogurt comprise of 100% sugar.

dietary fiber

Apple is a great source of dietary fiber and it has more dietary fiber than yogurt - apple has 2.4g of dietary fiber per 100 grams and yogurt does not contain significant amounts.

sugar

Yogurt has 55% less sugar than apple - yogurt has 4.7g of sugar per 100 grams and apple has 10.4g of sugar.

Protein

protein

Yogurt has 12 times more protein than apple - yogurt has 3.5g of protein per 100 grams and apple has 0.26g of protein.

Fat

saturated fat

Apple has 73.8 times less saturated fat than yogurt - yogurt has 2.1g of saturated fat per 100 grams and apple has 0.03g of saturated fat.

cholesterol

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

Vitamins

Vitamin C

Apple has 820% more Vitamin C than yogurt - yogurt has 0.5mg of Vitamin C per 100 grams and apple has 4.6mg of Vitamin C.

Vitamin A

Yogurt has 800% more Vitamin A than apple - yogurt has 27ug of Vitamin A per 100 grams and apple has 3ug of Vitamin A.

Vitamin D

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

Vitamin E

Yogurt and apple contain similar amounts of Vitamin E - yogurt has 0.06mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.

Vitamin K

Yogurt and apple contain similar amounts of Vitamin K - yogurt has 0.2ug of Vitamin K per 100 grams and apple has 2.2ug of Vitamin K.

The B Vitamins

Yogurt has more riboflavin, pantothenic acid and Vitamin B12. Both yogurt and apple contain significant amounts of thiamin, niacin, Vitamin B6 and folate.

Yogurt Apple
Thiamin 0.029 MG 0.017 MG
Riboflavin 0.142 MG 0.026 MG
Niacin 0.075 MG 0.091 MG
Pantothenic acid 0.389 MG 0.061 MG
Vitamin B6 0.032 MG 0.041 MG
Folate 7 UG 3 UG
Vitamin B12 0.37 UG ~

Minerals

calcium

Yogurt is an excellent source of calcium and it has 19 times more calcium than apple - yogurt has 121mg of calcium per 100 grams and apple has 6mg of calcium.

iron

Yogurt and apple contain similar amounts of iron - yogurt has 0.05mg of iron per 100 grams and apple has 0.12mg of iron.

potassium

Yogurt has 45% more potassium than apple - yogurt has 155mg of potassium per 100 grams and apple has 107mg 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 Apple
beta-carotene 5 UG 27 UG
lutein + zeaxanthin ~ 29 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, yogurt has more alpha linoleic acid (ALA) than apple per 100 grams.

Yogurt Apple
alpha linoleic acid 0.027 G 0.009 G
Total 0.027 G 0.009 G

omega 6s

Comparing omega-6 fatty acids, both yogurt and apple contain significant amounts of linoleic acid.

Yogurt Apple
linoleic acid 0.065 G 0.043 G
Total 0.065 G 0.043 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 Apple .

Note: The specific food items compared are: Yogurt (Yogurt, plain, whole milk) and Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) .

Yogurt g

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G polyunsaturated fat G
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G Water G
G Starch G
G Alcohol G


FAQ

Does yogurt or apple contain more calories in 100 grams?
Yogurt and apple contain similar amounts of calories - yogurt has 61 calories in 100g and apple has 52 calories.

Does yogurt or apple have more carbohydrates?
By weight, yogurt has 70% fewer carbohydrates than apple - yogurt has 4.7g of carbs for 100g and apple has 13.8g of carbohydrates. the carbs in apple are made of 80% sugar and 20% dietary fiber, whereas the carbs in yogurt comprise of 100% sugar.

Does yogurt or apple contain more calcium?
Yogurt is a rich source of calcium and it has 19 times more calcium than apple - yogurt has 121mg of calcium in 100 grams and apple has 6mg of calcium.