Greek yogurt with oats vs Nonfat Greek fruit yogurt
In short
For the same 100 calories you eat 67 g of Greek yogurt with oats or 120 g of nonfat Greek fruit yogurt. More in nonfat Greek fruit yogurt: vitamin B12 (2.3×), riboflavin, protein, selenium and calcium (2×).
Everything else is within 4% of a day's needs.
Calories, and where they come from
67.1 g · 6.2 g protein · 13.4 g carbs (7.2 g sugars) · 2.5 g fat
120 g · 11.1 g protein · 13 g carbs (9.9 g sugars) · 0.41 g fat
Share of the calories fromproteincarbsfat
Where they differ
Bar length is the share of a day's needs (FDA Daily Value) in 100 calories of each. Every row uses the same scale, so a short difference in length is a small difference. Color says which food, never which is better.
- Vitamin B120.33 µg · 0.75 µg14%31%
- Riboflavin (B2)0.16 mg · 0.31 mg12%24%
- Protein6.2 g · 11.1 g12%22%
- Selenium7.2 µg · 10.8 µg13%20%
- Calcium59.7 mg · 122 mg5%9%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Total fat2.5 g · 0.41 g3%·1%
- Saturated fatlimit0.56 g · 0.12 g3%·1%
- Cholesterollimit4 mg · 4.8 mg1%·2%
- Carbohydrates13.4 g · 13 g5%·5%
- Fiber1 g · 0.12 g4%·<1%
- Sodiumlimit38.9 mg · 43.4 mg2%·2%
- Potassium108 mg · 161 mg2%·3%
- Iron0.44 mg · 0.14 mg2%·1%
- Magnesium19.5 mg · 12 mg5%·3%
- Phosphorus104 mg · 148 mg8%·12%
- Zinc0.6 mg · 0.58 mg5%·5%
- Copper0.052 mg · 0.031 mg6%·3%
- Vitamin A4.7 µg · 1.2 µg1%·<1%
- Vitamin C0 mg · 1.2 mg0%·1%
- Vitamin D0.47 µg · 1.1 µg2%·5%
- Vitamin E0.36 mg · 0.024 mg2%·<1%
- Vitamin K0.81 µg · 0 µg1%·0%
- Thiamin (B1)0.052 mg · 0.025 mg4%·2%
- Niacin (B3)0.23 mg · 0.23 mg1%·1%
- Vitamin B60.041 mg · 0.071 mg2%·4%
- Folate6.7 µg · 8.4 µg2%·2%
- Choline11.2 mg · 17.6 mg2%·3%
From USDA FoodData Central: Greek yogurt with oats (Survey (FNDDS) 2705441), Nonfat Greek fruit yogurt (Survey (FNDDS) 2705432). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.