Nonfat fruit yogurt vs Whole milk Greek fruit yogurt
In short
For the same 100 calories you eat 105 g of nonfat fruit yogurt or 88 g of whole milk Greek fruit yogurt. Most of the calories in nonfat fruit yogurt come from carbohydrate.
More in nonfat fruit yogurt: calcium. More in whole milk Greek fruit yogurt: saturated fat (15×), protein and total fat (16×). 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
87.7 g · 6.9 g protein · 10.4 g carbs (7.2 g sugars) · 3.4 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.
- Saturated fatlimit1% vs 9%
0.13 g vs 1.9 g
- Calcium12% vs 7%
160 mg vs 88.6 mg
- Protein9% vs 14%
4.6 g vs 6.9 g
- Total fat<1% vs 4%
0.21 g vs 3.4 g
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Cholesterollimit2.1 mg · 13.2 mg1%·4%
- Carbohydrates20 g · 10.4 g7%·4%
- Fiber0 g · 0.088 g0%·<1%
- Sodiumlimit61.1 mg · 29.8 mg3%·1%
- Potassium204 mg · 122 mg4%·3%
- Iron0.074 mg · 0.044 mg<1%·<1%
- Magnesium15.8 mg · 8.8 mg4%·2%
- Phosphorus125 mg · 100 mg10%·8%
- Zinc0.78 mg · 0.37 mg7%·3%
- Copper0.012 mg · 0.018 mg1%·2%
- Selenium6.3 µg · 7.8 µg11%·14%
- Vitamin A2.1 µg · 29.8 µg<1%·3%
- Vitamin C0.74 mg · 0.88 mg1%·1%
- Vitamin D0 µg · 0.79 µg0%·4%
- Vitamin E0.063 mg · 0.018 mg<1%·<1%
- Vitamin K1.2 µg · 0 µg1%·0%
- Thiamin (B1)0.042 mg · 0.045 mg4%·4%
- Riboflavin (B2)0.19 mg · 0.2 mg15%·15%
- Niacin (B3)0.11 mg · 0.18 mg1%·1%
- Vitamin B60.042 mg · 0.036 mg2%·2%
- Folate9.5 µg · 5.3 µg2%·1%
- Vitamin B120.49 µg · 0.59 µg21%·24%
- Choline17.3 mg · 12.8 mg3%·2%
Reported for only one of the two, so not compared: manganese.
From USDA FoodData Central: Nonfat fruit yogurt (SR Legacy 169898), Whole milk Greek fruit yogurt (Survey (FNDDS) 2705430). 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.