How many calories are in one cup of yogurt?

Yogurt has 149 calories per cup or 61 calories for every 100 grams. Most of its calories are from fat, carbohydrates and protein.

How much protein is in one cup of yogurt?

An excellent source of protein, a single cup of Yogurt contains 17% of recommended daily values or 8.5 grams of protein. However, the protein in yogurt is not complete, meaning it does not contain all 9 essential amino acids.

What vitamins and minerals are in yogurt?

Yogurt is an excellent source of many nutrients, including protein, calcium, potassium and Vitamin B12. It also contains significant amounts of Vitamin A and riboflavin.

What's similar to yogurt in cooking?

Greek yogurt are similar to, or commonly paired with yogurt in cooking and recipes.

Vegan Food with Nutrition Similar to Yogurt

Jump to:
Summary
Similar fruits
Similar plants
Similar nuts

Yogurt source

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.

Kumquat is similar to yogurt nutritionally.

The closest vegan nutritional substitutes to yogurt include kumquat, alfalfa sprouts and soy 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:

fruits: Kumquat

plants and vegetables: Alfalfa Sprouts, Bean Sprouts, Edamame, Sprouted Peas, Capers

nuts, grains and legumes: Soy Milk, Tofu, Black Beans, Almonds, Soy Sauce, Silken Tofu, Oat Milk, Fried Tofu, Chickpeas, White Beans, Mung Bean, Lentils, Peanut Flour, Morel Mushroom

The details of the top vegan 20 foods most nutritionally similar to yogurt are below.

fruits

Kumquat

Similarity: > 90%

Kumquat is also high in calcium and contains some of the same nutrients. Also, kumquat contains more dietary fiber, Vitamin C and iron than yogurt.

For 100 grams of yogurt and kumquat:

Yogurt (5/8 container)		Kumquat (5 fruits)
121	calcium (MG)	62
3.5	protein (G)	1.9
155	potassium (MG)	186
0.14	riboflavin (MG)	0.09
0.37	Vitamin B12 (UG)	0

However, yogurt does contain more Vitamin B12 than kumquat by weight.

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	71
0	dietary fiber (G)	6.5
4.7	sugar (G)	9.4
2.1	saturated fat (G)	0.1
0.5	Vitamin C (MG)	44
27	Vitamin A (UG)	15
2	Vitamin D (IU)	0
0.06	Vitamin E (MG)	0.15
0.05	iron (MG)	0.86
0.03	thiamin (MG)	0.04
0.08	niacin (MG)	0.43
0.39	pantothenic acid (MG)	0.21
0.03	Vitamin B6 (MG)	0.04
7	folate (UG)	17
0.37	Vitamin B12 (UG)	0

0.901 | 0.901 | 1.66 Complete Comparison:
Kumquat vs. Yogurt

plants and vegetables

Several plants and vegetables offer similar nutrients to yogurt including alfalfa sprouts, bean sprouts, edamame, sprouted peas and capers.

Alfalfa Sprouts

Similarity: 89%

Alfalfa sprouts contain nutrients similar to yogurt, but in smaller amounts overall. Also, alfalfa sprouts contains more dietary fiber, Vitamin C and iron than yogurt.

For 100 grams of yogurt and alfalfa sprouts:

Yogurt (5/8 container)		Alfalfa Sprouts (3 cups)
121	calcium (MG)	32
3.5	protein (G)	4
155	potassium (MG)	79
0.14	riboflavin (MG)	0.13
0.37	Vitamin B12 (UG)	0

However, yogurt does contain more calcium and potassium than alfalfa sprouts by weight.

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	23
0	dietary fiber (G)	1.9
4.7	sugar (G)	0.2
2.1	saturated fat (G)	0.07
0.5	Vitamin C (MG)	8.2
27	Vitamin A (UG)	8
2	Vitamin D (IU)	0
0.06	Vitamin E (MG)	0.02
0.05	iron (MG)	0.96
0.03	thiamin (MG)	0.08
0.08	niacin (MG)	0.48
0.39	pantothenic acid (MG)	0.56
0.03	Vitamin B6 (MG)	0.03
7	folate (UG)	36
0.37	Vitamin B12 (UG)	0

0.893 | 0.893 | 1.63 Complete Comparison:
Alfalfa Sprouts vs. Yogurt

Bean Sprouts

Similarity: 88%

Bean sprouts contain nutrients similar to yogurt, but in smaller amounts overall. Moreover, bean sprouts contains more dietary fiber, Vitamin C, iron and folate than yogurt.

For 100 grams of yogurt and bean sprouts:

Yogurt (5/8 container)		Bean Sprouts (1 cup)
121	calcium (MG)	13
3.5	protein (G)	3
155	potassium (MG)	149
0.14	riboflavin (MG)	0.12
0.37	Vitamin B12 (UG)	0

However, yogurt does contain more Vitamin A, calcium and Vitamin B12 than bean sprouts by weight.

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	30
0	dietary fiber (G)	1.8
4.7	sugar (G)	4.1
2.1	saturated fat (G)	0.05
0.5	Vitamin C (MG)	13
27	Vitamin A (UG)	1
2	Vitamin D (IU)	0
0.06	Vitamin E (MG)	0.1
0.05	iron (MG)	0.91
0.03	thiamin (MG)	0.08
0.08	niacin (MG)	0.75
0.39	pantothenic acid (MG)	0.38
0.03	Vitamin B6 (MG)	0.09
7	folate (UG)	61
0.37	Vitamin B12 (UG)	0

0.878 | 0.878 | 1.7 Complete Comparison:
Bean Sprouts vs. Yogurt

Edamame

Similarity: 87%

More nutritionally dense than yogurt, edamame is also high in calcium and contains some of the same nutrients. Moreover, edamame contains more dietary fiber, protein, Vitamin C and iron than yogurt.

For 100 grams of yogurt and edamame:

Yogurt (5/8 container)		Edamame (5/8 cup)
121	calcium (MG)	63
3.5	protein (G)	12
155	potassium (MG)	436
0.14	riboflavin (MG)	0.16
0.37	Vitamin B12 (UG)	0

However, yogurt does contain more Vitamin B12 than edamame by weight.

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	121
0	dietary fiber (G)	5.2
4.7	sugar (G)	2.2
2.1	saturated fat (G)	0.62
0	trans fat (G)	0.01
0.5	Vitamin C (MG)	6.1
27	Vitamin A (UG)	15
2	Vitamin D (IU)	0
0.06	Vitamin E (MG)	0.68
0.05	iron (MG)	2.3
0.03	thiamin (MG)	0.2
0.08	niacin (MG)	0.92
0.39	pantothenic acid (MG)	0.4
0.03	Vitamin B6 (MG)	0.1
7	folate (UG)	311
0.37	Vitamin B12 (UG)	0

0.867 | 0.867 | 3.97 Complete Comparison:
Edamame vs. Yogurt

Sprouted Peas

Similarity: 86%

More nutritionally dense than yogurt, sprouted peas contain nutrients similar to yogurt, but in smaller amounts overall. Moreover, sprouted peas contains more protein, Vitamin C, iron and potassium than yogurt.

For 100 grams of yogurt and sprouted peas:

Yogurt (5/8 container)		Sprouted Peas (7/8 cup)
121	calcium (MG)	36
3.5	protein (G)	8.8
155	potassium (MG)	381
0.14	riboflavin (MG)	0.16
0.37	Vitamin B12 (UG)	0

However, yogurt does contain more Vitamin A, calcium and Vitamin B12 than sprouted peas by weight.

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	124
4.7	sugar (G)	0
2.1	saturated fat (G)	0.12
0.5	Vitamin C (MG)	10
27	Vitamin A (UG)	0
2	Vitamin D (IU)	0
0.06	Vitamin E (MG)	0
0.05	iron (MG)	2.3
0.03	thiamin (MG)	0.23
0.08	niacin (MG)	3.1
0.39	pantothenic acid (MG)	1
0.03	Vitamin B6 (MG)	0.27
7	folate (UG)	144
0.37	Vitamin B12 (UG)	0

0.862 | 0.862 | 2.96 Complete Comparison:
Sprouted Peas vs. Yogurt

Capers

Similarity: 86%

Capers contain nutrients similar to yogurt, but in smaller amounts overall. Also, capers contains more dietary fiber, Vitamin C and iron than yogurt.

For 100 grams of yogurt and capers:

Yogurt (5/8 container)		Capers (12 tbsps)
121	calcium (MG)	40
3.5	protein (G)	2.4
155	potassium (MG)	40
0.14	riboflavin (MG)	0.14
0.37	Vitamin B12 (UG)	0

However, yogurt does contain more Vitamin A and calcium than capers by weight.

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	23
0	dietary fiber (G)	3.2
4.7	sugar (G)	0.41
2.1	saturated fat (G)	0.23
0.5	Vitamin C (MG)	4.3
27	Vitamin A (UG)	7
2	Vitamin D (IU)	0
0.06	Vitamin E (MG)	0.88
0.05	iron (MG)	1.7
0.03	thiamin (MG)	0.02
0.08	niacin (MG)	0.65
0.39	pantothenic acid (MG)	0.03
0.03	Vitamin B6 (MG)	0.02
7	folate (UG)	23
0.37	Vitamin B12 (UG)	0

0.862 | 0.862 | 1.27 Complete Comparison:
Capers vs. Yogurt

nuts, grains and legumes

There are quite a few seeds or grains that offer similar nutritional benefits to yogurt. Soy milk, tofu, black beans, almonds and soy sauce are all high in calcium, protein, potassium, riboflavin and or Vitamin B12.

Soy Milk

Similarity: 88%

Soy milk is also high in calcium and contains some of the same nutrients. Moreover, soy milk contains more dietary fiber, Vitamin A, thiamin and Vitamin B12 than yogurt.

For 100 grams of yogurt and soy milk:

Yogurt (5/8 container)		Soy Milk (3/8 cup)
121	calcium (MG)	123
3.5	protein (G)	2.6
155	potassium (MG)	122
0.14	riboflavin (MG)	0.18
0.37	Vitamin B12 (UG)	0.85

However, yogurt does contain more pantothenic acid than soy milk by weight.

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	43
0	dietary fiber (G)	0.2
4.7	sugar (G)	3.7
2.1	saturated fat (G)	0.21
0.5	Vitamin C (MG)	0
27	Vitamin A (UG)	55
2	Vitamin D (IU)	0
0.06	Vitamin E (MG)	0.11
0.05	iron (MG)	0.42
0.03	thiamin (MG)	0.03
0.08	niacin (MG)	0.43
0.39	pantothenic acid (MG)	0
0.03	Vitamin B6 (MG)	0.03
7	folate (UG)	9
0.37	Vitamin B12 (UG)	0.85

0.878 | 0.878 | 1.25 Complete Comparison:
Soy Milk vs. Yogurt

Tofu

Similarity: 87%

Tofu is also high in calcium and contains some of the same nutrients. Also, tofu contains more dietary fiber, protein and iron than yogurt.

For 100 grams of yogurt and tofu:

Yogurt (5/8 container)		Tofu (3/8 cup)
121	calcium (MG)	350
3.5	protein (G)	8.1
155	potassium (MG)	121
0.14	riboflavin (MG)	0.05
0.37	Vitamin B12 (UG)	0

However, yogurt does contain more Vitamin A, riboflavin and Vitamin B12 than tofu by weight.

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	76
0	dietary fiber (G)	0.3
4.7	sugar (G)	0.62
2.1	saturated fat (G)	0.69
0.5	Vitamin C (MG)	0.1
27	Vitamin A (UG)	0
2	Vitamin D (IU)	0
0.06	Vitamin E (MG)	0.01
0.05	iron (MG)	5.4
0.03	thiamin (MG)	0.08
0.08	niacin (MG)	0.2
0.39	pantothenic acid (MG)	0.07
0.03	Vitamin B6 (MG)	0.05
7	folate (UG)	15
0.37	Vitamin B12 (UG)	0

0.873 | 0.873 | 2.08 Complete Comparison:
Tofu vs. Yogurt

Black Beans

Similarity: 87%

Black beans contain nutrients similar to yogurt, but in smaller amounts overall. Moreover, black beans contains more dietary fiber, protein, iron and potassium than yogurt.

For 100 grams of yogurt and black beans:

Yogurt (5/8 container)		Black Beans (about 3/8 cup)
121	calcium (MG)	35
3.5	protein (G)	6
155	potassium (MG)	308
0.14	riboflavin (MG)	0.12
0.37	Vitamin B12 (UG)	0

However, yogurt does contain more Vitamin A, calcium and Vitamin B12 than black beans by weight.

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	91
0	dietary fiber (G)	6.9
4.7	sugar (G)	0.23
2.1	saturated fat (G)	0.08
0.5	Vitamin C (MG)	2.7
27	Vitamin A (UG)	0
2	Vitamin D (IU)	0
0.06	Vitamin E (MG)	0.62
0.05	iron (MG)	1.9
0.03	thiamin (MG)	0.14
0.08	niacin (MG)	0.62
0.39	pantothenic acid (MG)	0.18
0.03	Vitamin B6 (MG)	0.06
7	folate (UG)	61
0.37	Vitamin B12 (UG)	0

0.871 | 0.871 | 1.89 Complete Comparison:
Black Beans vs. Yogurt

Almonds

Similarity: 87%

More nutritionally dense than yogurt, almonds are also high in calcium and contains some of the same nutrients. Also, almonds contains more dietary fiber, protein and Vitamin E than yogurt.

For 100 grams of yogurt and almonds:

Yogurt (5/8 container)		Almonds (3/4 cup)
121	calcium (MG)	269
3.5	protein (G)	21
155	potassium (MG)	733
0.14	riboflavin (MG)	1.1
0.37	Vitamin B12 (UG)	0

However, yogurt does contain more Vitamin A and Vitamin B12 than almonds by weight.

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	579
0	dietary fiber (G)	13
4.7	sugar (G)	4.4
2.1	saturated fat (G)	3.8
0	trans fat (G)	0.02
0.5	Vitamin C (MG)	0
27	Vitamin A (UG)	0
2	Vitamin D (IU)	0
0.06	Vitamin E (MG)	26
0.05	iron (MG)	3.7
0.03	thiamin (MG)	0.21
0.08	niacin (MG)	3.6
0.39	pantothenic acid (MG)	0.47
0.03	Vitamin B6 (MG)	0.14
7	folate (UG)	44
0.37	Vitamin B12 (UG)	0

0.87 | 0.87 | 8.65 Complete Comparison:
Almonds vs. Yogurt

Soy Sauce

Similarity: 86%

Soy sauce contains nutrients similar to yogurt, but in smaller amounts overall. Moreover, soy sauce contains more dietary fiber, protein, iron, potassium and niacin than yogurt.

For 100 grams of yogurt and soy sauce:

Yogurt (5/8 container)		Soy Sauce (6 tbsps)
121	calcium (MG)	33
3.5	protein (G)	8.1
155	potassium (MG)	435
0.14	riboflavin (MG)	0.17
0.37	Vitamin B12 (UG)	0

However, yogurt does contain more Vitamin A, calcium and Vitamin B12 than soy sauce by weight.

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	53
0	dietary fiber (G)	0.8
4.7	sugar (G)	0.4
2.1	saturated fat (G)	0.07
0.5	Vitamin C (MG)	0
27	Vitamin A (UG)	0
2	Vitamin D (IU)	0
0.06	Vitamin E (MG)	0
0.05	iron (MG)	1.5
0.03	thiamin (MG)	0.03
0.08	niacin (MG)	2.2
0.39	pantothenic acid (MG)	0.3
0.03	Vitamin B6 (MG)	0.15
7	folate (UG)	14
0.37	Vitamin B12 (UG)	0

0.863 | 0.863 | 2.26 Complete Comparison:
Soy Sauce vs. Yogurt

Silken Tofu

Similarity: 86%

Silken tofu is also high in calcium and contains some of the same nutrients. Moreover, silken tofu contains more dietary fiber, protein, iron and folate than yogurt.

For 100 grams of yogurt and silken tofu:

Yogurt (5/8 container)		Silken Tofu (7/8 piece)
121	calcium (MG)	111
3.5	protein (G)	7.2
155	potassium (MG)	120
0.14	riboflavin (MG)	0.04
0.37	Vitamin B12 (UG)	0

However, yogurt does contain more Vitamin A, riboflavin and Vitamin B12 than silken tofu by weight.

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	61
0	dietary fiber (G)	0.2
4.7	sugar (G)	0.7
2.1	saturated fat (G)	0.53
0.5	Vitamin C (MG)	0.2
27	Vitamin A (UG)	0
2	Vitamin D (IU)	0
0.06	Vitamin E (MG)	0.01
0.05	iron (MG)	1.1
0.03	thiamin (MG)	0.05
0.08	niacin (MG)	0.54
0.39	pantothenic acid (MG)	0.05
0.03	Vitamin B6 (MG)	0.05
7	folate (UG)	44
0.37	Vitamin B12 (UG)	0

0.861 | 0.861 | 1.45 Complete Comparison:
Silken Tofu vs. Yogurt

Oat Milk

Similarity: 86%

Oat milk is also high in calcium and contains some of the same nutrients. Also, oat milk contains more dietary fiber, Vitamin D and riboflavin than yogurt.

For 100 grams of yogurt and oat milk:

Yogurt (5/8 container)		Oat Milk (about 3/8 cup)
121	calcium (MG)	125
3.5	protein (G)	1.3
155	potassium (MG)	35
0.14	riboflavin (MG)	0.14
0.37	Vitamin B12 (UG)	0.38

However, yogurt does contain more protein, Vitamin A and potassium than oat milk by weight.

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	38
0	dietary fiber (G)	0.8
4.7	sugar (G)	2.1
2.1	saturated fat (G)	0
0.5	Vitamin C (MG)	0
27	Vitamin A (UG)	0
2	Vitamin D (IU)	33
0.06	Vitamin E (MG)	0
0.05	iron (MG)	0.3
0.03	thiamin (MG)	0
0.08	niacin (MG)	0
0.39	pantothenic acid (MG)	0
0.03	Vitamin B6 (MG)	0
7	folate (UG)	0
0.37	Vitamin B12 (UG)	0.38

0.857 | 0.857 | 0.82 Complete Comparison:
Oat Milk vs. Yogurt

Fried Tofu

Similarity: 86%

More nutritionally dense than yogurt, fried tofu is also high in calcium and contains some of the same nutrients. Moreover, fried tofu contains more dietary fiber, protein, iron and thiamin than yogurt.

For 100 grams of yogurt and fried tofu:

Yogurt (5/8 container)		Fried Tofu (3.5 ounces)
121	calcium (MG)	372
3.5	protein (G)	19
155	potassium (MG)	146
0.14	riboflavin (MG)	0.05
0.37	Vitamin B12 (UG)	0

However, yogurt does contain more Vitamin A, riboflavin and Vitamin B12 than fried tofu by weight.

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	270
0	dietary fiber (G)	3.9
4.7	sugar (G)	2.7
2.1	saturated fat (G)	2.9
0.5	Vitamin C (MG)	0
27	Vitamin A (UG)	1
2	Vitamin D (IU)	0
0.06	Vitamin E (MG)	0.04
0.05	iron (MG)	4.9
0.03	thiamin (MG)	0.17
0.08	niacin (MG)	0.1
0.39	pantothenic acid (MG)	0.14
0.03	Vitamin B6 (MG)	0.1
7	folate (UG)	27
0.37	Vitamin B12 (UG)	0

0.856 | 0.856 | 4.39 Complete Comparison:
Fried Tofu vs. Yogurt

Chickpeas

Similarity: 86%

More nutritionally dense than yogurt, chickpeas are also high in calcium and contains some of the same nutrients. Moreover, chickpeas contains more dietary fiber, protein, iron and potassium than yogurt.

For 100 grams of yogurt and chickpeas:

Yogurt (5/8 container)		Chickpeas (5/8 cup)
121	calcium (MG)	49
3.5	protein (G)	8.9
155	potassium (MG)	291
0.14	riboflavin (MG)	0.06
0.37	Vitamin B12 (UG)	0

However, yogurt does contain more Vitamin A, riboflavin and Vitamin B12 than chickpeas by weight.

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	164
0	dietary fiber (G)	7.6
4.7	sugar (G)	4.8
2.1	saturated fat (G)	0.27
0.5	Vitamin C (MG)	1.3
27	Vitamin A (UG)	1
2	Vitamin D (IU)	0
0.06	Vitamin E (MG)	0.35
0.05	iron (MG)	2.9
0.03	thiamin (MG)	0.12
0.08	niacin (MG)	0.53
0.39	pantothenic acid (MG)	0.29
0.03	Vitamin B6 (MG)	0.14
7	folate (UG)	172
0.37	Vitamin B12 (UG)	0

0.855 | 0.855 | 3.16 Complete Comparison:
Chickpeas vs. Yogurt

White Beans

Similarity: 85%

White beans are also high in calcium and contains some of the same nutrients. Moreover, white beans contains more dietary fiber, protein, iron and potassium than yogurt.

For 100 grams of yogurt and white beans:

Yogurt (5/8 container)		White Beans (3/8 cup)
121	calcium (MG)	73
3.5	protein (G)	7.3
155	potassium (MG)	454
0.14	riboflavin (MG)	0.04
0.37	Vitamin B12 (UG)	0

However, yogurt does contain more Vitamin A, riboflavin and Vitamin B12 than white beans by weight.

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	114
0	dietary fiber (G)	4.8
4.7	sugar (G)	0.29
2.1	saturated fat (G)	0.07
0.5	Vitamin C (MG)	0
27	Vitamin A (UG)	0
2	Vitamin D (IU)	0
0.06	Vitamin E (MG)	0.79
0.05	iron (MG)	3
0.03	thiamin (MG)	0.1
0.08	niacin (MG)	0.11
0.39	pantothenic acid (MG)	0.19
0.03	Vitamin B6 (MG)	0.08
7	folate (UG)	65
0.37	Vitamin B12 (UG)	0

0.854 | 0.854 | 2.14 Complete Comparison:
White Beans vs. Yogurt

Mung Bean

Similarity: 85%

More nutritionally dense than yogurt, mung bean is also high in calcium and contains some of the same nutrients. Moreover, mung bean contains more dietary fiber, protein, Vitamin C and iron than yogurt.

For 100 grams of yogurt and mung bean:

Yogurt (5/8 container)		Mung Bean (1/2 cup)
121	calcium (MG)	132
3.5	protein (G)	24
155	potassium (MG)	1246
0.14	riboflavin (MG)	0.23
0.37	Vitamin B12 (UG)	0

However, yogurt does contain more Vitamin A and Vitamin B12 than mung bean by weight.

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	347
0	dietary fiber (G)	16
4.7	sugar (G)	6.6
2.1	saturated fat (G)	0.35
0.5	Vitamin C (MG)	4.8
27	Vitamin A (UG)	6
2	Vitamin D (IU)	0
0.06	Vitamin E (MG)	0.51
0.05	iron (MG)	6.7
0.03	thiamin (MG)	0.62
0.08	niacin (MG)	2.3
0.39	pantothenic acid (MG)	1.9
0.03	Vitamin B6 (MG)	0.38
7	folate (UG)	625
0.37	Vitamin B12 (UG)	0

0.854 | 0.854 | 7.63 Complete Comparison:
Mung Bean vs. Yogurt

Lentils

Similarity: 85%

More nutritionally dense than yogurt, lentils contain nutrients similar to yogurt, but in smaller amounts overall. Moreover, lentils contains more dietary fiber, protein, iron and potassium than yogurt.

For 100 grams of yogurt and lentils:

Yogurt (5/8 container)		Lentils (1/2 cup)
121	calcium (MG)	19
3.5	protein (G)	9
155	potassium (MG)	369
0.14	riboflavin (MG)	0.07
0.37	Vitamin B12 (UG)	0

However, yogurt does contain more Vitamin A, calcium and Vitamin B12 than lentils by weight.

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	116
0	dietary fiber (G)	7.9
4.7	sugar (G)	1.8
2.1	saturated fat (G)	0.05
0.5	Vitamin C (MG)	1.5
27	Vitamin A (UG)	0
2	Vitamin D (IU)	0
0.06	Vitamin E (MG)	0.11
0.05	iron (MG)	3.3
0.03	thiamin (MG)	0.17
0.08	niacin (MG)	1.1
0.39	pantothenic acid (MG)	0.64
0.03	Vitamin B6 (MG)	0.18
7	folate (UG)	181
0.37	Vitamin B12 (UG)	0

0.854 | 0.854 | 2.92 Complete Comparison:
Lentils vs. Yogurt

Peanut Flour

Similarity: 85%

More nutritionally dense than yogurt, peanut flour is also high in calcium and contains some of the same nutrients. Moreover, peanut flour contains more dietary fiber, protein, iron and potassium than yogurt.

For 100 grams of yogurt and peanut flour:

Yogurt (5/8 container)		Peanut Flour (1.75 cup)
121	calcium (MG)	140
3.5	protein (G)	52
155	potassium (MG)	1290
0.14	riboflavin (MG)	0.48
0.37	Vitamin B12 (UG)	0

However, yogurt does contain more Vitamin A and Vitamin B12 than peanut flour by weight.

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	327
0	dietary fiber (G)	16
4.7	sugar (G)	8.2
2.1	saturated fat (G)	0.06
0.5	Vitamin C (MG)	0
27	Vitamin A (UG)	0
2	Vitamin D (IU)	0
0.06	Vitamin E (MG)	0.05
0.05	iron (MG)	2.1
0.03	thiamin (MG)	0.7
0.08	niacin (MG)	27
0.39	pantothenic acid (MG)	2.7
0.03	Vitamin B6 (MG)	0.5
7	folate (UG)	248
0.37	Vitamin B12 (UG)	0

0.852 | 0.852 | 10.16 Complete Comparison:
Peanut Flour vs. Yogurt

Morel Mushroom

Similarity: 85%

More nutritionally dense than yogurt, morel mushroom is also high in calcium and contains some of the same nutrients. Moreover, morel mushroom contains more dietary fiber, Vitamin D, iron, potassium and niacin than yogurt.

For 100 grams of yogurt and morel mushroom:

Yogurt (5/8 container)		Morel Mushroom (1.5 cup)
121	calcium (MG)	43
3.5	protein (G)	3.1
155	potassium (MG)	411
0.14	riboflavin (MG)	0.21
0.37	Vitamin B12 (UG)	0

However, yogurt does contain more Vitamin A and Vitamin B12 than morel mushroom by weight.

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	31
0	dietary fiber (G)	2.8
4.7	sugar (G)	0.6
2.1	saturated fat (G)	0.07
0.5	Vitamin C (MG)	0
27	Vitamin A (UG)	0
2	Vitamin D (IU)	206
0.06	Vitamin E (MG)	0
0.05	iron (MG)	12
0.03	thiamin (MG)	0.07
0.08	niacin (MG)	2.3
0.39	pantothenic acid (MG)	0.44
0.03	Vitamin B6 (MG)	0.14
7	folate (UG)	9
0.37	Vitamin B12 (UG)	0

0.852 | 0.852 | 3.11 Complete Comparison:
Morel Mushroom vs. Yogurt

Other Nutritional Substitutes

Recent