Nonfat Greek fruit yogurt vs Greek yogurt with oats
In short
For the same 100 calories you eat 120 g of nonfat Greek fruit yogurt or 67 g of Greek yogurt with oats. 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
120 g · 11.1 g protein · 13 g carbs (9.9 g sugars) · 0.41 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.
- Vitamin B1231% vs 14%
0.75 µg vs 0.33 µg
- Riboflavin (B2)24% vs 12%
0.31 mg vs 0.16 mg
- Protein22% vs 12%
11.1 g vs 6.2 g
- Selenium20% vs 13%
10.8 µg vs 7.2 µg
- Calcium9% vs 5%
122 mg vs 59.7 mg
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Total fat0.41 g · 2.5 g1%·3%
- Saturated fatlimit0.12 g · 0.56 g1%·3%
- Cholesterollimit4.8 mg · 4 mg2%·1%
- Carbohydrates13 g · 13.4 g5%·5%
- Fiber0.12 g · 1 g<1%·4%
- Sodiumlimit43.4 mg · 38.9 mg2%·2%
- Potassium161 mg · 108 mg3%·2%
- Iron0.14 mg · 0.44 mg1%·2%
- Magnesium12 mg · 19.5 mg3%·5%
- Phosphorus148 mg · 104 mg12%·8%
- Zinc0.58 mg · 0.6 mg5%·5%
- Copper0.031 mg · 0.052 mg3%·6%
- Vitamin A1.2 µg · 4.7 µg<1%·1%
- Vitamin C1.2 mg · 0 mg1%·0%
- Vitamin D1.1 µg · 0.47 µg5%·2%
- Vitamin E0.024 mg · 0.36 mg<1%·2%
- Vitamin K0 µg · 0.81 µg0%·1%
- Thiamin (B1)0.025 mg · 0.052 mg2%·4%
- Niacin (B3)0.23 mg · 0.23 mg1%·1%
- Vitamin B60.071 mg · 0.041 mg4%·2%
- Folate8.4 µg · 6.7 µg2%·2%
- Choline17.6 mg · 11.2 mg3%·2%
From USDA FoodData Central: Nonfat Greek fruit yogurt (Survey (FNDDS) 2705432), 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.