Nonfat fruit yogurt vs Plain nonfat Greek yogurt
In short
For the same 100 calories you eat 105 g of nonfat fruit yogurt or 169 g of plain nonfat Greek yogurt. Most of the calories in nonfat fruit yogurt come from carbohydrate. Most of those in plain nonfat Greek yogurt come from protein.
More in nonfat fruit yogurt: carbohydrates (3.2×). More in plain nonfat Greek yogurt: vitamin B12 (2.4×), protein (3.8×), riboflavin (2.5×), selenium (2.7×) and phosphorus. 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
169 g · 17.5 g protein · 6.2 g carbs (5.5 g sugars) · 0.63 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.
- Vitamin B1221% vs 49%
0.49 µg vs 1.2 µg
- Protein9% vs 35%
4.6 g vs 17.5 g
- Riboflavin (B2)15% vs 37%
0.19 mg vs 0.48 mg
- Selenium11% vs 31%
6.3 µg vs 16.8 µg
- Phosphorus10% vs 18%
125 mg vs 231 mg
- Carbohydrates7% vs 2%
20 g vs 6.2 g
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Total fat0.21 g · 0.63 g<1%·1%
- Saturated fatlimit0.13 g · 0.18 g1%·1%
- Cholesterollimit2.1 mg · 8.5 mg1%·3%
- Fiber0 g · 0 g0%·0%
- Sodiumlimit61.1 mg · 61 mg3%·3%
- Potassium204 mg · 239 mg4%·5%
- Calcium160 mg · 188 mg12%·14%
- Iron0.074 mg · 0.12 mg<1%·1%
- Magnesium15.8 mg · 18.6 mg4%·4%
- Zinc0.78 mg · 0.9 mg7%·8%
- Copper0.012 mg · 0.029 mg1%·3%
- Vitamin A2.1 µg · 1.7 µg<1%·<1%
- Vitamin C0.74 mg · 0 mg1%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.063 mg · 0.017 mg<1%·<1%
- Vitamin K1.2 µg · 0 µg1%·0%
- Thiamin (B1)0.042 mg · 0.037 mg4%·3%
- Niacin (B3)0.11 mg · 0.36 mg1%·2%
- Vitamin B60.042 mg · 0.11 mg2%·6%
- Folate9.5 µg · 11.9 µg2%·3%
- Choline17.3 mg · 25.6 mg3%·5%
Reported for only one of the two, so not compared: manganese.
From USDA FoodData Central: Nonfat fruit yogurt (SR Legacy 169898), Plain nonfat Greek yogurt (Survey (FNDDS) 2705424). 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.