Yogurt vs. Kimchi
Nutrition comparison of Yogurt and Kimchi
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
yogurt
versus
kimchi
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in yogurt and kimchi:
- Kimchi has 30.2 times less saturated fat than yogurt.
- Kimchi has 75% less calories than yogurt.
- Kimchi has signficantly more dietary fiber than yogurt.
- Kimchi is a great source of iron.
- Yogurt has more thiamin, pantothenic acid and Vitamin B12, however, kimchi contains more niacin, Vitamin B6 and folate.
- Yogurt is an excellent source of calcium.
USDA sources for nutritional information: Yogurt (Yogurt, plain, whole milk) and Kimchi (Cabbage, kimchi) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kimchi has 75% less calories than yogurt - kimchi has 15 calories per 100 grams and yogurt has 61 calories.
For macronutrient ratios, yogurt is much lighter in carbs, much heavier in fat and similar to kimchi for protein. Yogurt has a macronutrient ratio of 22:30:48 and for kimchi, 24:51:25 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Yogurt | Kimchi | |
|---|---|---|
| Protein | 22% | 24% |
| Carbohydrates | 30% | 51% |
| Fat | 48% | 25% |
| Alcohol | ~ | ~ |
carbohydrates
Both kimchi and yogurt are low in carbohydrates - kimchi has 2.4g of total carbs per 100 grams and yogurt has 4.7g of carbohydrates.
The carbs in kimchi are made of 60% dietary fiber and 40% sugar, whereas the carbs in yogurt comprise of 100% sugar.
dietary fiber
Kimchi has signficantly more dietary fiber than yogurt - kimchi has 1.6g of dietary fiber per 100 grams and yogurt does not contain significant amounts.
sugar
Kimchi and yogurt contain similar amounts of sugar - kimchi has 1.1g of sugar per 100 grams and yogurt has 4.7g of sugar.
Protein
protein
Yogurt has 215% more protein than kimchi - kimchi has 1.1g of protein per 100 grams and yogurt has 3.5g of protein.
Fat
saturated fat
Kimchi has 30.2 times less saturated fat than yogurt - kimchi has 0.07g of saturated fat per 100 grams and yogurt has 2.1g of saturated fat.
cholesterol
Kimchi has less cholesterol than yogurt - yogurt has 13mg of cholesterol per 100 grams and kimchi does not contain significant amounts.
Vitamins
Vitamin C
Yogurt and kimchi contain similar amounts of Vitamin C - yogurt has 0.5mg of Vitamin C per 100 grams and kimchi does not contain significant amounts.
Vitamin A
Yogurt has 440% more Vitamin A than kimchi - kimchi has 5ug of Vitamin A per 100 grams and yogurt has 27ug of Vitamin A.
Vitamin D
Yogurt and kimchi contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and kimchi does not contain significant amounts.
Vitamin E
Kimchi and yogurt contain similar amounts of Vitamin E - kimchi has 0.11mg of Vitamin E per 100 grams and yogurt has 0.06mg of Vitamin E.
Vitamin K
Kimchi has 217 times more Vitamin K than yogurt - kimchi has 43.6ug of Vitamin K per 100 grams and yogurt has 0.2ug of Vitamin K.
The B Vitamins
Yogurt has more thiamin, pantothenic acid and Vitamin B12, however, kimchi contains more niacin, Vitamin B6 and folate. Both yogurt and kimchi contain significant amounts of riboflavin.
| Yogurt | Kimchi | |
|---|---|---|
| Thiamin | 0.029 MG | 0.01 MG |
| Riboflavin | 0.142 MG | 0.21 MG |
| Niacin | 0.075 MG | 1.1 MG |
| Pantothenic acid | 0.389 MG | ~ |
| Vitamin B6 | 0.032 MG | 0.213 MG |
| Folate | 7 UG | 52 UG |
| Vitamin B12 | 0.37 UG | ~ |
Minerals
calcium
Yogurt is an excellent source of calcium and it has 267% more calcium than kimchi - kimchi has 33mg of calcium per 100 grams and yogurt has 121mg of calcium.
iron
Kimchi is a great source of iron and it has 49 times more iron than yogurt - kimchi has 2.5mg of iron per 100 grams and yogurt has 0.05mg of iron.
potassium
Kimchi and yogurt contain similar amounts of potassium - kimchi has 151mg 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 | Kimchi | |
|---|---|---|
| beta-carotene | 5 UG | 55 UG |
| alpha-carotene | ~ | 1 UG |
| lutein + zeaxanthin | ~ | 49 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kimchi has more alpha linoleic acid (ALA) than yogurt per 100 grams.
| Yogurt | Kimchi | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.137 G |
| Total | 0.027 G | 0.137 G |
omega 6s
Comparing omega-6 fatty acids, both yogurt and kimchi contain significant amounts of linoleic acid.
| Yogurt | Kimchi | |
|---|---|---|
| linoleic acid | 0.065 G | 0.104 G |
| Total | 0.065 G | 0.104 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 (%) |
Kimchi 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 kimchi or yogurt contain more calories in 100 grams?Kimchi has 80% less calories than yogurt - kimchi has 15 calories in 100g and yogurt has 61 calories.
Does kimchi or yogurt have more carbohydrates?
By weight, both kimchi and yogurt are low in carbohydrates - kimchi has 2.4g of carbs for 100g and yogurt has 4.7g of carbohydrates. the carbs in kimchi are made of 60% dietary fiber and 40% sugar, whereas the carbs in yogurt comprise of 100% sugar.
Does kimchi or yogurt contain more calcium?
Yogurt is a rich source of calcium and it has 270% more calcium than kimchi - kimchi has 33mg of calcium in 100 grams and yogurt has 121mg of calcium.