Nonfat fruit yogurt vs Greek yogurt with oats
In short
For the same 100 calories you eat 105 g of nonfat fruit yogurt or 67 g of Greek yogurt with oats. Most of the calories in nonfat fruit yogurt come from carbohydrate.
More in nonfat fruit yogurt: calcium (2.7×) and vitamin B12. More in Greek yogurt with oats: copper (4.5×). Everything else is within 4% of a day's needs.
Calories, and where they come from
105 g · 4.6 g protein · 20 g carbs (20 g sugars) · 0.21 g fat
67.1 g · 6.2 g protein · 13.4 g carbs (7.2 g sugars) · 2.5 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot 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 gap is a small difference. Color says which food, never which is better.
- Calcium12% vs 5%
160 mg vs 59.7 mg
- Vitamin B1221% vs 14%
0.49 µg vs 0.33 µg
- Copper1% vs 6%
0.012 mg vs 0.052 mg
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein4.6 g · 6.2 g9%·12%
- Total fat0.21 g · 2.5 g<1%·3%
- Saturated fatlimit0.13 g · 0.56 g1%·3%
- Cholesterollimit2.1 mg · 4 mg1%·1%
- Carbohydrates20 g · 13.4 g7%·5%
- Fiber0 g · 1 g0%·4%
- Sodiumlimit61.1 mg · 38.9 mg3%·2%
- Potassium204 mg · 108 mg4%·2%
- Iron0.074 mg · 0.44 mg<1%·2%
- Magnesium15.8 mg · 19.5 mg4%·5%
- Phosphorus125 mg · 104 mg10%·8%
- Zinc0.78 mg · 0.6 mg7%·5%
- Selenium6.3 µg · 7.2 µg11%·13%
- Vitamin A2.1 µg · 4.7 µg<1%·1%
- Vitamin C0.74 mg · 0 mg1%·0%
- Vitamin D0 µg · 0.47 µg0%·2%
- Vitamin E0.063 mg · 0.36 mg<1%·2%
- Vitamin K1.2 µg · 0.81 µg1%·1%
- Thiamin (B1)0.042 mg · 0.052 mg4%·4%
- Riboflavin (B2)0.19 mg · 0.16 mg15%·12%
- Niacin (B3)0.11 mg · 0.23 mg1%·1%
- Vitamin B60.042 mg · 0.041 mg2%·2%
- Folate9.5 µg · 6.7 µg2%·2%
- Choline17.3 mg · 11.2 mg3%·2%
Reported for only one of the two, so not compared: manganese.
From USDA FoodData Central: Nonfat fruit yogurt (SR Legacy 169898), Greek yogurt with oats (Survey (FNDDS) 2705441). 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.