Yogurt vs Salt
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Yogurt, Greek, strawberry, lowfat is higher in more vitamins & minerals
Calories (kcal)
Yogurt 105
Salt —
Protein (g)
Yogurt 8.17
Salt —
Carbs (g)
Yogurt 12.3
Salt —
Fat (g)
Yogurt 2.57
Salt —
Fiber (g)
Yogurt 1.00
Salt —
Quick answers
Which is more nutrient-dense?
Yogurt, Greek, strawberry, lowfat scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Yogurt | Salt | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 105 kcal | — | |
| Macronutrients | |||
| Water | 76.4 g | 0.420 g | +18093% |
| Protein | 8.17 g | — | |
| Total lipid (fat) | 2.57 g | — | |
| Carbohydrate, by difference | 12.3 g | — | |
| Fiber, total dietary | 1.00 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.60 g | — | |
| Fatty acids, total monounsaturated | 0.650 g | — | |
| Fatty acids, total trans | 0.074 g | — | |
| Cholesterol | 12.0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.700 mg | — | |
| Thiamin (Vitamin B1) | 0.037 mg | — | |
| Riboflavin (Vitamin B2) | 0.235 mg | — | |
| Niacin (Vitamin B3) | 0.205 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.394 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.049 mg | — | |
| Biotin (Vitamin B7) | 9.00 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 14.0 mg | — | |
| Vitamin B-12 — Cobalamin | 0.500 ug | — | |
| Vitamin A, RAE | 31.0 ug | — | |
| Carotene, beta | 7.00 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.020 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 88.0 mg | 50.0 mg | +76% |
| Iron, Fe | 0.070 mg | 0 mg | |
| Magnesium, Mg | 10.0 mg | 0 mg | |
| Phosphorus, P | 109 mg | 0 mg | |
| Potassium, K | 129 mg | 2.00 mg | +6350% |
| Sodium, Na | 33.0 mg | 38700 mg | -100% |
| Zinc, Zn | 0.410 mg | 0 mg | |
| Copper, Cu | 0.019 mg | 0 mg | |
| Manganese, Mn | 0.036 mg | 0.032 mg | +12% |
| Selenium, Se | 9.60 ug | — | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 0 kcal | |
| Energy | 439 kj | — | |
| Ash | 0.560 g | 99.0 g | -99% |
| Total Sugars | 11.2 g | — | |
| Sucrose | 4.43 g | — | |
| Glucose | 0.540 g | — | |
| Fructose | 3.36 g | — | |
| Lactose | 2.37 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0.530 g | — | |
| Starch | 0 g | — | |
| Iodine, I | — | 5080 ug | |
| Folic acid (Vitamin B9 — synthetic) | 9.00 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 9.00 ug | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 30.0 ug | — | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 111 IU | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 7.00 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| Vitamin D2 — Ergocalciferol (plant source) | 0 ug | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0 ug | — | |
| Vitamin K1 — Phylloquinone | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0.060 g | — | |
| SFA 6:0 (Caproic acid) | 0.046 g | — | |
| SFA 8:0 (Caprylic acid) | 0.031 g | — | |
| SFA 10:0 (Capric acid) | 0.084 g | — | |
| SFA 12:0 (Lauric acid) | 0.081 g | — | |
| SFA 14:0 (Myristic acid) | 0.254 g | — | |
| SFA 15:0 (Pentadecanoic acid) | 0.027 g | — | |
| SFA 16:0 (Palmitic acid) | 0.746 g | — | |
| SFA 17:0 (Margaric acid) | 0.017 g | — | |
| SFA 18:0 (Stearic acid) | 0.250 g | — | |
| SFA 20:0 (Arachidic acid) | 0.003 g | — | |
| SFA 22:0 (Behenic acid) | 0 g | — | |
| SFA 24:0 (Lignoceric acid) | 0 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0.025 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.042 g | — | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.034 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.005 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.573 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 0.522 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.005 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.113 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.092 g | — | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.067 g | — | |
| PUFA 18:2 CLAs | 0.011 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.011 g | — | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.011 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0 g | — | |
| PUFA 18:3i | 0 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.003 g | — | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.003 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.004 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | — | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.002 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | — | |
| Fatty acids, total trans-monoenoic | 0.059 g | — | |
| TFA 16:1 t | 0.008 g | — | |
| TFA 18:1 t | 0.052 g | — | |
| TFA 22:1 t | 0 g | — | |
| TFA 18:2 t not further defined | 0.014 g | — | |
| Fatty acids, total trans-polyenoic | 0.014 g | — | |
| Tryptophan (EAA) | 0.025 g | — | |
| Threonine (EAA) | 0.179 g | — | |
| Isoleucine (EAA, BCAA) | 0.238 g | — | |
| Leucine (EAA, BCAA) | 0.440 g | — | |
| Lysine (EAA) | 0.392 g | — | |
| Methionine (EAA) | 0.129 g | — | |
| Cystine (conditionally essential) | 0.040 g | — | |
| Phenylalanine (EAA) | 0.238 g | — | |
| Tyrosine (conditionally essential) | 0.221 g | — | |
| Valine (EAA, BCAA) | 0.362 g | — | |
| Arginine (conditionally essential) | 0.132 g | — | |
| Histidine (EAA) | 0.108 g | — | |
| Alanine | 0.187 g | — | |
| Aspartic acid | 0.347 g | — | |
| Glutamic acid | 0.856 g | — | |
| Glycine (conditionally essential) | 0.105 g | — | |
| Proline (conditionally essential) | 0.518 g | — | |
| Serine | 0.271 g | — | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Iodine | |||
| Iodine mcg/100gB | 41.9 mcg | 5213 mcg | -99% |
| Fluoride | |||
| Mean mcg/100g ** | — | 2.00 mg | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
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