Yogurt vs. Plums

Nutrition comparison of Yogurt and Plums


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

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

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

  • Plum has 122.2 times less saturated fat than yogurt.
  • Plum has signficantly more Vitamin C than yogurt.
  • Yogurt has 53% less sugar than plum.
  • Yogurt has 59% less carbohydrates than plum.
  • Yogurt has more riboflavin, pantothenic acid and Vitamin B12, however, plum contains more niacin.
  • Yogurt is an excellent source of calcium.
Detailed nutritional comparison of yogurt and plums 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 Plums (Plums, raw) . Have a correction or suggestions? Shoot us an email.


Image of Yogurt src
Image of Plums src

Calories and Carbs

calories

Plums and yogurt contain similar amounts of calories - plum 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 plums per calorie. Yogurt has a macronutrient ratio of 23:30:47 and for plums, 6:89:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Yogurt Plums
Protein 23% 6%
Carbohydrates 30% 89%
Fat 47% 5%
Alcohol ~ ~

carbohydrates

Yogurt has 59% less carbohydrates than plum - plum has 11.4g of total carbs per 100 grams and yogurt has 4.7g of carbohydrates.

The carbs in plums are made of 88% sugar and 12% dietary fiber, whereas the carbs in yogurt comprise of 100% sugar.

dietary fiber

Plum has more dietary fiber than yogurt - plum has 1.4g of dietary fiber per 100 grams and yogurt does not contain significant amounts.

sugar

Yogurt has 53% less sugar than plum - plum has 9.9g of sugar per 100 grams and yogurt has 4.7g of sugar.

Protein

protein

Yogurt has 396% more protein than plum - plum has 0.7g of protein per 100 grams and yogurt has 3.5g of protein.

Fat

saturated fat

Plum has 122.2 times less saturated fat than yogurt - plum has 0.02g of saturated fat per 100 grams and yogurt has 2.1g of saturated fat.

cholesterol

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

Vitamins

Vitamin C

Plum has signficantly more Vitamin C than yogurt - plum has 9.5mg of Vitamin C per 100 grams and yogurt has 0.5mg of Vitamin C.

Vitamin A

Plums and yogurt contain similar amounts of Vitamin A - plum has 17ug of Vitamin A per 100 grams and yogurt has 27ug of Vitamin A.

Vitamin D

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

Vitamin E

Plums and yogurt contain similar amounts of Vitamin E - plum has 0.26mg of Vitamin E per 100 grams and yogurt has 0.06mg of Vitamin E.

Vitamin K

Plums and yogurt contain similar amounts of Vitamin K - plum has 6.4ug of Vitamin K per 100 grams and yogurt has 0.2ug of Vitamin K.

The B Vitamins

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

Yogurt Plums
Thiamin 0.029 MG 0.028 MG
Riboflavin 0.142 MG 0.026 MG
Niacin 0.075 MG 0.417 MG
Pantothenic acid 0.389 MG 0.135 MG
Vitamin B6 0.032 MG 0.029 MG
Folate 7 UG 5 UG
Vitamin B12 0.37 UG ~

Minerals

calcium

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

iron

Plums and yogurt contain similar amounts of iron - plum has 0.17mg of iron per 100 grams and yogurt has 0.05mg of iron.

potassium

Plums and yogurt contain similar amounts of potassium - plum has 157mg 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 Plums
beta-carotene 5 UG 190 UG
lutein + zeaxanthin ~ 73 UG

Omega-3 and Omega-6

omega 6s

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

Yogurt Plums
linoleic acid 0.065 G 0.044 G
Total 0.065 G 0.044 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.

Note: The specific food items compared are: Yogurt (Yogurt, plain, whole milk) and Plums (Plums, raw) .

Yogurt g

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G Water G
G Starch G
G Alcohol G


FAQ

Does plums or yogurt contain more calories in 100 grams?
Plums and yogurt contain similar amounts of calories - plum has 46 calories in 100g and yogurt has 61 calories.

Does plums or yogurt have more carbohydrates?
By weight, yogurt has 60% fewer carbohydrates than plum - plum has 11.4g of carbs for 100g and yogurt has 4.7g of carbohydrates. the carbs in plums are made of 90% sugar and 10% dietary fiber, whereas the carbs in yogurt comprise of 100% sugar.

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