Nonfat Greek fruit yogurt vs Plain low-fat Greek yogurt

Nonfat Greek fruit yogurtPlain low-fat Greek yogurt
Same weightSame caloriesOne serving

In short

For the same 100 calories you eat 120 g of nonfat Greek fruit yogurt or 149 g of plain low-fat Greek yogurt. Most of those in plain low-fat Greek yogurt come from protein.

More in nonfat Greek fruit yogurt: vitamin D. More in plain low-fat Greek yogurt: vitamin B12, protein, riboflavin, selenium and 2 more. Everything else is within 4% of a day's needs.

Calories, and where they come from

Nonfat Greek fruit yogurt100 cal

120 g · 11.1 g protein · 13 g carbs (9.9 g sugars) · 0.41 g fat

Plain low-fat Greek yogurt100 cal

149 g · 15.2 g protein · 5.4 g carbs (4.8 g sugars) · 2 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.

0%25%50%
  • Vitamin B120.75 µg · 1 µg
    31%43%
  • Protein11.1 g · 15.2 g
    22%30%
  • Riboflavin (B2)0.31 mg · 0.41 mg
    24%32%
  • Selenium10.8 µg · 14.6 µg
    20%27%
  • Vitamin D1.1 µg · 0 µg
    5%0%
  • Saturated fatlimit0.12 g · 1.1 g
    1%5%
  • Phosphorus148 mg · 201 mg
    12%16%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in 100 calories of each.

  • Total fat0.41 g · 2 g1%·3%
  • Cholesterollimit4.8 mg · 11.9 mg2%·4%
  • Carbohydrates13 g · 5.4 g5%·2%
  • Fiber0.12 g · 0 g<1%·0%
  • Sodiumlimit43.4 mg · 53.7 mg2%·2%
  • Potassium161 mg · 209 mg3%·4%
  • Calcium122 mg · 164 mg9%·13%
  • Iron0.14 mg · 0.1 mg1%·1%
  • Magnesium12 mg · 16.4 mg3%·4%
  • Zinc0.58 mg · 0.78 mg5%·7%
  • Copper0.031 mg · 0.025 mg3%·3%
  • Vitamin A1.2 µg · 13.4 µg<1%·1%
  • Vitamin C1.2 mg · 0 mg1%·0%
  • Vitamin E0.024 mg · 0.06 mg<1%·<1%
  • Vitamin K0 µg · 0.15 µg0%·<1%
  • Thiamin (B1)0.025 mg · 0.033 mg2%·3%
  • Niacin (B3)0.23 mg · 0.31 mg1%·2%
  • Vitamin B60.071 mg · 0.094 mg4%·6%
  • Folate8.4 µg · 10.4 µg2%·3%
  • Choline17.6 mg · 22.7 mg3%·4%

From USDA FoodData Central: Nonfat Greek fruit yogurt (Survey (FNDDS) 2705432), Plain low-fat Greek yogurt (Survey (FNDDS) 2705423). 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.

vs
Compare Nonfat Greek fruit yogurt withGreek yogurt with oatsPlain nonfat Greek yogurtPlain whole milk Greek yogurtWhole milk Greek fruit yogurt