Plain low-fat Greek yogurt vs Plain whole milk Greek yogurt

Plain low-fat Greek yogurtPlain whole milk Greek yogurt
Same weightSame caloriesOne serving

In short

For the same 100 calories you eat 149 g of plain low-fat Greek yogurt or 106 g of plain whole milk Greek yogurt. Most of the calories in plain low-fat Greek yogurt come from protein.

More in plain low-fat Greek yogurt: riboflavin, protein, vitamin B12, selenium and phosphorus. More in plain whole milk Greek yogurt: saturated fat (2.3×). 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

Plain whole milk Greek yogurt100 cal

106 g · 9.3 g protein · 5.1 g carbs (3.5 g sugars) · 4.7 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%
  • Riboflavin (B2)32% vs 20%

    0.41 mg vs 0.26 mg

  • Protein30% vs 19%

    15.2 g vs 9.3 g

  • Vitamin B1243% vs 33%

    1 µg vs 0.8 µg

  • Selenium27% vs 19%

    14.6 µg vs 10.3 µg

  • Saturated fatlimit5% vs 13%

    1.1 g vs 2.5 g

  • Phosphorus16% vs 11%

    201 mg vs 134 mg

Show as: bars · dots

Where they are alike

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

  • Total fat2 g · 4.7 g3%·6%
  • Cholesterollimit11.9 mg · 18.1 mg4%·6%
  • Carbohydrates5.4 g · 5.1 g2%·2%
  • Fiber0 g · 0 g0%·0%
  • Sodiumlimit53.7 mg · 36.2 mg2%·2%
  • Potassium209 mg · 156 mg4%·3%
  • Calcium164 mg · 118 mg13%·9%
  • Iron0.1 mg · 0 mg1%·0%
  • Magnesium16.4 mg · 11.7 mg4%·3%
  • Zinc0.78 mg · 0.5 mg7%·5%
  • Copper0.025 mg · 0.011 mg3%·1%
  • Vitamin A13.4 µg · 40.4 µg1%·4%
  • Vitamin C0 mg · 0 mg0%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin E0.06 mg · 0.011 mg<1%·<1%
  • Vitamin K0.15 µg · 0 µg<1%·0%
  • Thiamin (B1)0.033 mg · 0.059 mg3%·5%
  • Niacin (B3)0.31 mg · 0.24 mg2%·2%
  • Vitamin B60.094 mg · 0.047 mg6%·3%
  • Folate10.4 µg · 5.3 µg3%·1%
  • Choline22.7 mg · 16.1 mg4%·3%

From USDA FoodData Central: Plain low-fat Greek yogurt (Survey (FNDDS) 2705423), Plain whole milk Greek yogurt (Survey (FNDDS) 2705422). 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.

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