Food with Nutrition Similar to Yogurt


image of yogurt

Similar to Yogurt

A common dairy product, yogurt is an excellent source of calcium. It also has significant amounts of protein, potassium, riboflavin and Vitamin B12. One cup of yogurt contains about 149 calories.

Many foods are similar nutritionally to yogurt, including buttermilk, ricotta cheese, skim milk and milk.

We compared the key nutrients in yogurt (calcium, protein, potassium, riboflavin and Vitamin B12) to nutrients in hundreds of other foods with data from USDA.[1]

Summary of the most similar foods by category:
dairy and eggs: Buttermilk, Ricotta Cheese, Skim Milk, Milk, Feta Cheese, Boiled Egg, Vanilla Ice Cream, Egg, Greek Yogurt, Fried Egg, Half and Half, Cheddar Cheese, Egg Yolk, Mozzarella Cheese
vegan: Chocolate Ice Cream, Chocolate Hazelnut Spread
other: Quarter Pounder, Big Mac, Filet O Fish
The details of the top 20 foods most nutritionally similar to yogurt are below.

dairy and eggs

There are quite a few dairy or egg products that offer similar nutritional benefits to yogurt. Buttermilk, ricotta cheese, skim milk, milk and feta cheese are all high in calcium, protein, potassium, riboflavin and or Vitamin B12.

Buttermilk

image of buttermilk

Similarity: > 95%

Buttermilk is also high in calcium and contains some of the same nutrients. Also, buttermilk contains more Vitamin D than yogurt.

For 100 grams of yogurt and buttermilk:


Yogurt
(5/8 container)
Buttermilk
(3/8 cup)
121
calcium (MG)
115
3.5
protein (G)
3.2
155
potassium (MG)
135
0.14
riboflavin (MG)
0.17
0.37
Vitamin B12 (UG)
0.46
View More
0.989 | 0.989 | 1.31 Complete Comparison:
Buttermilk vs. Yogurt


Ricotta Cheese

image of ricotta cheese

Similarity: > 95%

Ricotta cheese is also high in calcium and contains some of the same nutrients. Also, ricotta cheese contains more protein, trans fat and Vitamin A than yogurt.

For 100 grams of yogurt and ricotta cheese:


Yogurt
(5/8 container)
Ricotta Cheese
(3.5 ounces)
121
calcium (MG)
206
3.5
protein (G)
7.5
155
potassium (MG)
219
0.14
riboflavin (MG)
0.3
0.37
Vitamin B12 (UG)
0.85
View More
0.987 | 0.987 | 2.22 Complete Comparison:
Ricotta Cheese vs. Yogurt


Skim Milk

image of skim milk

Similarity: > 95%

Skim milk is also high in calcium and contains some of the same nutrients. Also, skim milk contains more Vitamin A and Vitamin D than yogurt.

For 100 grams of yogurt and skim milk:


Yogurt
(5/8 container)
Skim Milk
(3/8 cup)
121
calcium (MG)
122
3.5
protein (G)
3.4
155
potassium (MG)
156
0.14
riboflavin (MG)
0.18
0.37
Vitamin B12 (UG)
0.5
View More
0.986 | 0.986 | 1.3 Complete Comparison:
Skim Milk vs. Yogurt


Milk

image of milk

Similarity: > 95%

Milk is also high in calcium and contains some of the same nutrients. Also, milk contains more Vitamin A, Vitamin D and Vitamin B12 than yogurt.

For 100 grams of yogurt and milk:


Yogurt
(5/8 container)
Milk
(3/8 cup)
121
calcium (MG)
120
3.5
protein (G)
3.3
155
potassium (MG)
140
0.14
riboflavin (MG)
0.19
0.37
Vitamin B12 (UG)
0.53
View More
0.983 | 0.983 | 1.33 Complete Comparison:
Milk vs. Yogurt


Feta Cheese

image of feta cheese

Similarity: > 95%

More nutritionally dense than yogurt, feta cheese is also high in calcium and contains some of the same nutrients. Also, feta cheese contains more protein, Vitamin A and iron than yogurt.

For 100 grams of yogurt and feta cheese:


Yogurt
(5/8 container)
Feta Cheese
(5/8 cup)
121
calcium (MG)
493
3.5
protein (G)
14
155
potassium (MG)
62
0.14
riboflavin (MG)
0.84
0.37
Vitamin B12 (UG)
1.7
View More
0.971 | 0.971 | 5.04 Complete Comparison:
Feta Cheese vs. Yogurt


Boiled Egg

image of boiled egg

Similarity: > 95%

More nutritionally dense than yogurt, boiled egg is also high in calcium and contains some of the same nutrients. Also, boiled egg contains more protein, Vitamin A and Vitamin D than yogurt.

For 100 grams of yogurt and boiled egg:


Yogurt
(5/8 container)
Boiled Egg
(3/4 cup)
121
calcium (MG)
50
3.5
protein (G)
13
155
potassium (MG)
126
0.14
riboflavin (MG)
0.51
0.37
Vitamin B12 (UG)
1.1
View More
0.957 | 0.957 | 3.59 Complete Comparison:
Boiled Egg vs. Yogurt


Vanilla Ice Cream

image of vanilla ice cream

Similarity: > 95%

Vanilla ice cream is also high in calcium and contains some of the same nutrients. Also, vanilla ice cream contains more dietary fiber and Vitamin A than yogurt.

For 100 grams of yogurt and vanilla ice cream:


Yogurt
(5/8 container)
Vanilla Ice Cream
(1.5 serving)
121
calcium (MG)
128
3.5
protein (G)
3.5
155
potassium (MG)
199
0.14
riboflavin (MG)
0.24
0.37
Vitamin B12 (UG)
0.39
View More
0.954 | 0.954 | 1.82 Complete Comparison:
Vanilla Ice Cream vs. Yogurt


Egg

image of egg

Similarity: > 95%

More nutritionally dense than yogurt, egg is also high in calcium and contains some of the same nutrients. Also, egg contains more protein, Vitamin A and Vitamin D than yogurt.

For 100 grams of yogurt and egg:


Yogurt
(5/8 container)
Egg
(2 large)
121
calcium (MG)
56
3.5
protein (G)
13
155
potassium (MG)
138
0.14
riboflavin (MG)
0.46
0.37
Vitamin B12 (UG)
0.89
View More
0.951 | 0.951 | 3.59 Complete Comparison:
Egg vs. Yogurt


Greek Yogurt

image of greek yogurt

Similarity: > 95%

Greek yogurt is also high in calcium and contains some of the same nutrients. Also, greek yogurt contains more protein, Vitamin A and riboflavin than yogurt.

For 100 grams of yogurt and greek yogurt:


Yogurt
(5/8 container)
Greek Yogurt
(1/2 container)
121
calcium (MG)
115
3.5
protein (G)
10
155
potassium (MG)
141
0.14
riboflavin (MG)
0.23
0.37
Vitamin B12 (UG)
0.52
View More
0.949 | 0.949 | 1.79 Complete Comparison:
Greek Yogurt vs. Yogurt


Fried Egg

image of fried egg

Similarity: > 95%

More nutritionally dense than yogurt, fried egg is also high in calcium and contains some of the same nutrients. Also, fried egg contains more protein, Vitamin A and Vitamin D than yogurt.

For 100 grams of yogurt and fried egg:


Yogurt
(5/8 container)
Fried Egg
(2.25 large)
121
calcium (MG)
62
3.5
protein (G)
14
155
potassium (MG)
152
0.14
riboflavin (MG)
0.5
0.37
Vitamin B12 (UG)
0.97
View More
0.948 | 0.948 | 4.12 Complete Comparison:
Fried Egg vs. Yogurt


Half and Half

image of half and half

Similarity: > 95%

Half and half is also high in calcium and contains some of the same nutrients. Also, half and half contains more trans fat, Vitamin A and Vitamin D than yogurt.

For 100 grams of yogurt and half and half:


Yogurt
(5/8 container)
Half and Half
(3.5 fls)
121
calcium (MG)
107
3.5
protein (G)
3.1
155
potassium (MG)
132
0.14
riboflavin (MG)
0.19
0.37
Vitamin B12 (UG)
0.19
View More
0.946 | 0.946 | 1.4 Complete Comparison:
Half and Half vs. Yogurt


Cheddar Cheese

image of cheddar cheese

Similarity: > 90%

More nutritionally dense than yogurt, cheddar cheese is also high in calcium and contains some of the same nutrients. Also, cheddar cheese contains more protein, Vitamin A and Vitamin D than yogurt.

For 100 grams of yogurt and cheddar cheese:


Yogurt
(5/8 container)
Cheddar Cheese
(3/4 cup)
121
calcium (MG)
710
3.5
protein (G)
23
155
potassium (MG)
76
0.14
riboflavin (MG)
0.43
0.37
Vitamin B12 (UG)
1.1
View More
0.94 | 0.94 | 5.35 Complete Comparison:
Cheddar Cheese vs. Yogurt


Egg Yolk

image of egg yolk

Similarity: > 90%

More nutritionally dense than yogurt, egg yolk is also high in calcium and contains some of the same nutrients. Also, egg yolk contains more protein, Vitamin A and Vitamin D than yogurt.

For 100 grams of yogurt and egg yolk:


Yogurt
(5/8 container)
Egg Yolk
(6 large)
121
calcium (MG)
129
3.5
protein (G)
16
155
potassium (MG)
109
0.14
riboflavin (MG)
0.53
0.37
Vitamin B12 (UG)
2
View More
0.937 | 0.937 | 6.97 Complete Comparison:
Egg Yolk vs. Yogurt


Mozzarella Cheese

image of mozzarella cheese

Similarity: > 90%

More nutritionally dense than yogurt, mozzarella cheese is also high in calcium and contains some of the same nutrients. Also, mozzarella cheese contains more protein, Vitamin A and Vitamin D than yogurt.

For 100 grams of yogurt and mozzarella cheese:


Yogurt
(5/8 container)
Mozzarella Cheese
(3.5 ounces)
121
calcium (MG)
575
3.5
protein (G)
22
155
potassium (MG)
75
0.14
riboflavin (MG)
0.27
0.37
Vitamin B12 (UG)
0.73
View More
0.917 | 0.917 | 3.88 Complete Comparison:
Mozzarella Cheese vs. Yogurt


vegan


Chocolate Ice Cream

image of chocolate ice cream

Similarity: > 95%

Chocolate ice cream is also high in calcium and contains some of the same nutrients. Also, chocolate ice cream contains more dietary fiber and Vitamin A than yogurt.

For 100 grams of yogurt and chocolate ice cream:


Yogurt
(5/8 container)
Chocolate Ice Cream
(1.75 serving)
121
calcium (MG)
109
3.5
protein (G)
3.8
155
potassium (MG)
249
0.14
riboflavin (MG)
0.19
0.37
Vitamin B12 (UG)
0.29
View More
0.953 | 0.953 | 2 Complete Comparison:
Chocolate Ice Cream vs. Yogurt


Chocolate Hazelnut Spread

image of chocolate hazelnut spread

Similarity: > 90%

More nutritionally dense than yogurt, chocolate hazelnut spread is also high in calcium and contains some of the same nutrients. Also, chocolate hazelnut spread contains more dietary fiber and protein than yogurt.

For 100 grams of yogurt and chocolate hazelnut spread:


Yogurt
(5/8 container)
Chocolate Hazelnut Spread
(2.75 servings)
121
calcium (MG)
108
3.5
protein (G)
5.4
155
potassium (MG)
407
0.14
riboflavin (MG)
0.17
0.37
Vitamin B12 (UG)
0.27
View More
0.934 | 0.934 | 3.84 Complete Comparison:
Chocolate Hazelnut Spread vs. Yogurt


other


Quarter Pounder

image of quarter pounder

Similarity: > 90%

More nutritionally dense than yogurt, quarter pounder is also high in calcium and contains some of the same nutrients. Also, quarter pounder contains more dietary fiber, protein and iron than yogurt.

For 100 grams of yogurt and quarter pounder:


Yogurt
(5/8 container)
Quarter Pounder
(5/8 burger)
121
calcium (MG)
84
3.5
protein (G)
14
155
potassium (MG)
227
0.14
riboflavin (MG)
0.34
0.37
Vitamin B12 (UG)
1.3
View More
0.937 | 0.937 | 3.23 Complete Comparison:
Quarter Pounder vs. Yogurt


Big Mac

image of big mac

Similarity: > 90%

More nutritionally dense than yogurt, big mac is also high in calcium and contains some of the same nutrients. Also, big mac contains more dietary fiber, protein and iron than yogurt.

For 100 grams of yogurt and big mac:


Yogurt
(5/8 container)
Big Mac
(1/2 burger)
121
calcium (MG)
116
3.5
protein (G)
12
155
potassium (MG)
181
0.14
riboflavin (MG)
0.21
0.37
Vitamin B12 (UG)
0.88
View More
0.932 | 0.932 | 2.72 Complete Comparison:
Big Mac vs. Yogurt


Filet O Fish

image of filet o fish

Similarity: > 90%

More nutritionally dense than yogurt, filet o fish is also high in calcium and contains some of the same nutrients. Moreover, filet o fish contains more dietary fiber, protein, trans fat and iron than yogurt.

For 100 grams of yogurt and filet o fish:


Yogurt
(5/8 container)
Filet O Fish
(3/4 sandwich)
121
calcium (MG)
120
3.5
protein (G)
11
155
potassium (MG)
220
0.14
riboflavin (MG)
0.13
0.37
Vitamin B12 (UG)
1.1
View More
0.929 | 0.929 | 3.13 Complete Comparison:
Filet O Fish vs. Yogurt



Other Nutritional Substitutes

Food item missing