Plain low-fat Greek yogurt vs Greek yogurt with oats

Plain low-fat Greek yogurtGreek yogurt with oats
Same weightSame caloriesOne serving

In short

For the same 100 calories you eat 149 g of plain low-fat Greek yogurt or 67 g of Greek yogurt with oats. Most of the calories in plain low-fat Greek yogurt come from protein.

More in plain low-fat Greek yogurt: vitamin B12 (3.1×), riboflavin (2.7×), protein (2.5×), selenium (2×) and 2 more. Everything else is within 4% of a day's needs.

Calories, and where they come from

Plain low-fat Greek yogurt100 cal

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

Greek yogurt with oats100 cal

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.

0%25%50%
  • Vitamin B1243% vs 14%

    1 µg vs 0.33 µg

  • Riboflavin (B2)32% vs 12%

    0.41 mg vs 0.16 mg

  • Protein30% vs 12%

    15.2 g vs 6.2 g

  • Selenium27% vs 13%

    14.6 µg vs 7.2 µg

  • Calcium13% vs 5%

    164 mg vs 59.7 mg

  • Phosphorus16% vs 8%

    201 mg vs 104 mg

Show as: bars · dots

Where they are alike

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

  • Total fat2 g · 2.5 g3%·3%
  • Saturated fatlimit1.1 g · 0.56 g5%·3%
  • Cholesterollimit11.9 mg · 4 mg4%·1%
  • Carbohydrates5.4 g · 13.4 g2%·5%
  • Fiber0 g · 1 g0%·4%
  • Sodiumlimit53.7 mg · 38.9 mg2%·2%
  • Potassium209 mg · 108 mg4%·2%
  • Iron0.1 mg · 0.44 mg1%·2%
  • Magnesium16.4 mg · 19.5 mg4%·5%
  • Zinc0.78 mg · 0.6 mg7%·5%
  • Copper0.025 mg · 0.052 mg3%·6%
  • Vitamin A13.4 µg · 4.7 µg1%·1%
  • Vitamin C0 mg · 0 mg0%·0%
  • Vitamin D0 µg · 0.47 µg0%·2%
  • Vitamin E0.06 mg · 0.36 mg<1%·2%
  • Vitamin K0.15 µg · 0.81 µg<1%·1%
  • Thiamin (B1)0.033 mg · 0.052 mg3%·4%
  • Niacin (B3)0.31 mg · 0.23 mg2%·1%
  • Vitamin B60.094 mg · 0.041 mg6%·2%
  • Folate10.4 µg · 6.7 µg3%·2%
  • Choline22.7 mg · 11.2 mg4%·2%

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

vs
Compare Plain low-fat Greek yogurt withPlain nonfat Greek yogurtNonfat Greek fruit yogurtPlain whole milk Greek yogurtWhole milk Greek fruit yogurt