Yogurt vs. Garlic
Nutrition comparison of Yogurt and Garlic
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
yogurt
versus
garlic
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in yogurt and garlic:
- Both garlic and yogurt are high in calcium.
- Garlic has 22.5 times less saturated fat than yogurt.
- Garlic has more thiamin, niacin and Vitamin B6, however, yogurt contains more Vitamin B12.
- Garlic has signficantly more iron than yogurt.
- Garlic is a great source of dietary fiber.
- Garlic is an excellent source of Vitamin C and potassium.
USDA sources for nutritional information: Yogurt (Yogurt, plain, whole milk) and Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Garlic is high in calories and yogurt has 59% less calories than garlic - garlic has 149 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 garlic per calorie. Yogurt has a macronutrient ratio of 22:30:48 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Yogurt | Garlic | |
|---|---|---|
| Protein | 22% | 16% |
| Carbohydrates | 30% | 82% |
| Fat | 48% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Garlic is high in carbohydrates and yogurt has 86% less carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and yogurt has 4.7g of carbohydrates.
dietary fiber
Garlic is a great source of dietary fiber and it has more dietary fiber than yogurt - garlic has 2.1g of dietary fiber per 100 grams and yogurt does not contain significant amounts.
sugar
Garlic and yogurt contain similar amounts of sugar - garlic has 1g of sugar per 100 grams and yogurt has 4.7g of sugar.
Protein
protein
Garlic has 83% more protein than yogurt - garlic has 6.4g of protein per 100 grams and yogurt has 3.5g of protein.
Fat
saturated fat
Garlic has 22.5 times less saturated fat than yogurt - garlic has 0.09g of saturated fat per 100 grams and yogurt has 2.1g of saturated fat.
cholesterol
Garlic has less cholesterol than yogurt - yogurt has 13mg of cholesterol per 100 grams and garlic does not contain significant amounts.
Vitamins
Vitamin C
Garlic is an excellent source of Vitamin C and it has 61 times more Vitamin C than yogurt - garlic has 31.2mg of Vitamin C per 100 grams and yogurt has 0.5mg of Vitamin C.
Vitamin A
Yogurt has more Vitamin A than garlic - yogurt has 27ug of Vitamin A per 100 grams and garlic does not contain significant amounts.
Vitamin D
Yogurt and garlic contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and garlic does not contain significant amounts.
Vitamin E
Garlic and yogurt contain similar amounts of Vitamin E - garlic has 0.08mg of Vitamin E per 100 grams and yogurt has 0.06mg of Vitamin E.
Vitamin K
Garlic and yogurt contain similar amounts of Vitamin K - garlic has 1.7ug of Vitamin K per 100 grams and yogurt has 0.2ug of Vitamin K.
The B Vitamins
Garlic has more thiamin, niacin and Vitamin B6, however, yogurt contains more Vitamin B12. Both yogurt and garlic contain significant amounts of riboflavin, pantothenic acid and folate.
| Yogurt | Garlic | |
|---|---|---|
| Thiamin | 0.029 MG | 0.2 MG |
| Riboflavin | 0.142 MG | 0.11 MG |
| Niacin | 0.075 MG | 0.7 MG |
| Pantothenic acid | 0.389 MG | 0.596 MG |
| Vitamin B6 | 0.032 MG | 1.235 MG |
| Folate | 7 UG | 3 UG |
| Vitamin B12 | 0.37 UG | ~ |
Minerals
calcium
Both garlic and yogurt are high in calcium. Garlic has 50% more calcium than yogurt - garlic has 181mg of calcium per 100 grams and yogurt has 121mg of calcium.
iron
Garlic has signficantly more iron than yogurt - garlic has 1.7mg of iron per 100 grams and yogurt has 0.05mg of iron.
potassium
Garlic is an excellent source of potassium and it has 159% more potassium than yogurt - garlic has 401mg 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, both yogurt and garlic contain small amounts of beta-carotene.
| Yogurt | Garlic | |
|---|---|---|
| beta-carotene | 5 UG | 5 UG |
| lutein + zeaxanthin | ~ | 16 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both yogurt and garlic contain significant amounts of alpha linoleic acid (ALA).
| Yogurt | Garlic | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.02 G |
| Total | 0.027 G | 0.02 G |
omega 6s
Comparing omega-6 fatty acids, garlic has more linoleic acid than yogurt per 100 grams.
| Yogurt | Garlic | |
|---|---|---|
| linoleic acid | 0.065 G | 0.229 G |
| Total | 0.065 G | 0.229 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 (%) |
Garlic 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 garlic or yogurt contain more calories in 100 grams?Garlic is high in calories and yogurt has 60% less calories than garlic - garlic has 149 calories in 100g and yogurt has 61 calories.
Does garlic or yogurt have more carbohydrates?
By weight, garlic is high in carbohydrates and yogurt has 90% fewer carbohydrates than garlic - garlic has 33.1g of carbs for 100g and yogurt has 4.7g of carbohydrates.
Does garlic or yogurt contain more calcium?
Both garlic and yogurt are high in calcium. Garlic has 50% more calcium than yogurt - garlic has 181mg of calcium in 100 grams and yogurt has 121mg of calcium.
Does garlic or yogurt contain more potassium?
Garlic is a rich source of potassium and it has 160% more potassium than yogurt - garlic has 401mg of potassium in 100 grams and yogurt has 155mg of potassium.