Yogurt versus curd, are they different names for the same product? While both are fermented products with lots of similarities, they are different products.
If you are deciding yogurt vs curd, which is better, ss a nutritionist, I will be outlining the difference between the two. With this information, you can make a choice as to which one is the perfect choice for you.
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Yogurt Versus Curd: Similarities & Differences In Nutrition & Benefits
Before I dig deeper into the differences let us take a quick look at important attributes like yogurt vs curd calories, proteins, fats, etc.
Milk & Starter Culture
Milk & Lactic Acid
Sweet & Sour
Sour & Creamy
Morning or Noon
|ORAL HEALTH OUTCOME
|TUMMY HEALTH OUTCOME
|BODILY COOLING EFFECT
Spices & herbs
*Source: USDA; Quantity defined is 1 cup made using whole milk
Now that you have a gist of yogurt vs curd differences, let me go through each attribute, one by one.
Yogurt Vs Curd Key Difference: The Method of Preparation
This is what distinguishes curd from yogurt. Yogurt is made by using active starter culture which is a combination of two bacterial strains -Lactobacillus bulgaricus and Streptococcus thermophiles. To get the best results, using starter culture is essential every time you make a new batch.
Curd or Dahi can be easily prepared at home using acidic substances like lemon juice. These contain lactic acid bacteria that help ferment the milk. Now, curd here is not to be confused with the “curd” that is obtained by curdling milk in the cheese making process.
Yogurt Vs Curd Taste & Textural Differences
Yogurt is thick and creamy. It has a slightly sour taste and a very silky texture. In comparison to curd, it is less sour
Because of the presence of lactic acid bacteria, the curd is also tangy in taste. It has a thick and creamy texture, very similar to that of yogurt.
Yogurt Vs Curd: Difference in Daily Recommended Quantity
Yogurt and curd are both nutrient dense dairy products that can be consumed everyday. However, as with other foods, it is important to consume them in moderation.
1 cup which weighs somewhere between 220-240 grams is enough for one day. You can get all essential vitamins and minerals along with a healthy dose of good bacteria from these fermented dairy products.
Better Choice For the Calorie-Conscious: Yogurt or Curd?
If we compare the calories of yogurt and curd, yogurt has a slight advantage in being lower in calories. However, the total number of calories will depend and vary with brand and the nature of base ingredients.
If you are looking to reduce your calorie intake, you can opt for low-calorie versions of these products. Such products are made using skimmed or low fat milk.
Which One Has More Carbohydrates – Yogurt or Curd?
Milk is one of the most nutritious foods, but sadly, it is moderately high in carb content. Since both yogurt and curd are made from milk, they too are high in carbs.
Both yogurt and curd have a very similar carb-content profile. So, if you are on a low-carb diet, limiting the quantity is your best option.
Yogurt Vs Curd For Weight Loss?
Whole milk versions of yogurt and curd are both high in fats as I have depicted in the table above. However, curd does contain a slightly higher amount of fat when compared to yogurt.
If weight loss is your target, opt for yogurt instead of curd. Also, make sure you opt for low-fat plain yogurts since they are lower in calories, carbs and fats.
Comparison of Yogurt Vs Curd Protein Content
Yogurt and curd both are dairy products and they are high in the amount of protein. There is not much difference in the amount of protein and you can opt for either one of them.
Now, remember normal yogurt has just as much protein as curd but the strained variety of yogurt-which we also know as Greek yogurt has almost twice the proteins than both curd and yogurt.
Yogurt Vs Curd – Which Has More Calcium?
Since milk products are good sources of calcium, both curd and yogurt are good for sources of calcium.
Calcium is needed by the body for maintaining everyday functions, strengthening muscles, bones and teeth. The daily requirements of calcium vary with age with elderly people and children needing more quantities.
Best Time to Consume Yogurt Versus Curd
Yogurt is best consumed either in the morning on any empty stomach or during the daytime. Curd should be consumed during the day either with meals or after it.
Having yogurt and curd in the first half of the day gives your body enough time to digest them and also absorb all essential nutrients.
Yogurt or Curd: Is It Possible for Them to Be Vegan- Friendly?
Traditionally both curd and yogurt are made using cow’s milk. So, they are not vegan- friendly. However, in recent years, more and more non-dairy options of yogurt are becoming available in the market.
Having said that, you must remember that plant versions may not be as nutritious as the dairy versions. So, either opt for fortified products or make sure to add other nutrient rich foods to your diet.
How do Yogurt and Curd Impact the Environment?
Dairy-based yogurt and curd may be nutritious but are not sustainable. The dairy industry is increasingly being called out for impacting the environment negatively.
For the environment conscious, alt milk based versions of yogurt are a good choice. They use milks such as soy, almond, cashew, oat , etc. to produce curd.
Better Choice for Oral Health: Yogurt or Curd
Yogurt and curd are dairy products which make them high in calcium and thus good for the teeth. Apart from the calcium they also contain minerals like phosphorus that are essential for absorption of calcium.
Also, since both are fermented, they contain good bacteria. The probiotics or good bacteria prevent the growth of bad bacteria in the mouth and keep the gums healthy.
Better For a Healthy Tummy: Yogurt or Curd?
Fermented foods like yogurt and curd are good for the stomach. They contain good bacteria that aid digestion. Apart from that they are also low in lactose, and can thus be consumed by people with lactose allergy.
Yogurt has a better impact on tummy health since it contains two specific strains of gut-friendly bacteria. While buying market versions of these products make sure you buy ones that mention ”live bacteria cultures” on them.
Better for Summers: Yogurt or Curd?
Yogurt and curd are your best friends in the summers. Both of them have a potential of cooling down the body. Having a bowl of curd or yogurt with your afternoon lunch will help you stay cool.
Yogurt and curd are also rich in minerals like calcium, potassium and sodium that act as electrolytes. Electrolytes help in maintaining the water level in the body.
What Goes Well With Yogurt Vs Curd?
Yogurt is very versatile and can be used in a number of sweet and salty preparations. From smoothies to dips, it goes well with a variety of flavours. I personally like to add fresh fruit and dates and blend them together to make a smoothie.
Curd in my opinion is best eaten without adding anything. If the taste is too tart for you, add a little jaggery to it, You can also add salt and dried mint if you don’t like it sweet.
So, circling back to the question- Is curd and yogurt the same? No, they are not. There are small but significant differences in terms of nutrition and benefits between the two. Opt for the product that suits your needs better.
Hope this blog helps you. In case you have additional questions, feel free to drop them in the comment section below.