First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
| Almond milk | Non-fat yogurt |
| Nutrient | almond milk | non-fat yogurt |
| Protein | 5g | 9g |
| Carbohydrate | 10g | 40g |
| Fiber | 5g | 0g |
| Fat | 15g | 0g |
| Monounsat. Fat | 9g | 0g |
| Polyunsat. Fat | 4g | 0g |
| Saturated Fat | 1g | 0g |
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
| Nutrient | almond milk | non-fat yogurt |
| Choline | 0% | 8% |
| Vitamin A | 0% | 1% |
| Vitamin C | 0% | 2% |
| Vitamin E | 417% | 1% |
| Vitamin K | 0% | 3% |
Almond milk have significantly more Vitamins E than non-fat yogurt. Almond milk are a good source of Potassium, Magnesium, Phosphorus, Iron. Almond milk are an excellent source of Vitamin E, Calcium. Non-fat yogurt are a good source of Riboflavin. Non-fat yogurt are a great source of Vitamin B12, Calcium, Phosphorus.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
| Nutrient | almond milk | non-fat yogurt |
| Vitamin B1 | 0% | 8% |
| Vitamin B2 | 0% | 34% |
| Vitamin B3 | 0% | 2% |
| Vitamin B5 | 0% | 0% |
| Vitamin B6 | 0% | 8% |
| Vitamin B12 | 0% | 49% |
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
| Nutrient | almond milk | non-fat yogurt |
| Sodium | 60% | 8% |
| Potasium | 27% | 12% |
| Calcium | 200% | 64% |
| Magnesium | 23% | 9% |
| Phosphorus | 34% | 43% |
| Iron | 38% | 2% |
| Manganese | 0% | 3% |
| Selenium | 0% | 28% |
| Copper | 0% | 2% |
| Zinc | 0% | 17% |