Greek yogurt vs regular yogurt
In short
For the same 100 calories you eat 169 g of Greek yogurt or 159 g of regular yogurt. Most of the calories in Greek yogurt come from protein.
More in Greek yogurt: selenium (3.2×), protein (2.1×), vitamin B12 and riboflavin. More in regular yogurt: calcium, saturated fat (8.7×) and zinc. Everything else is within 4% of a day's needs.
Calories, and where they come from
169 g · 17.5 g protein · 6.2 g carbs (5.5 g sugars) · 0.63 g fat
159 g · 8.3 g protein · 11.2 g carbs (11.2 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.
- Selenium31% vs 10%
16.8 µg vs 5.2 µg
- Protein35% vs 17%
17.5 g vs 8.3 g
- Vitamin B1249% vs 37%
1.2 µg vs 0.89 µg
- Riboflavin (B2)37% vs 26%
0.48 mg vs 0.34 mg
- Calcium14% vs 22%
188 mg vs 290 mg
- Saturated fatlimit1% vs 8%
0.18 g vs 1.6 g
- Zinc8% vs 13%
0.9 mg vs 1.4 mg
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Total fat0.63 g · 2.5 g1%·3%
- Cholesterollimit8.5 mg · 9.5 mg3%·3%
- Carbohydrates6.2 g · 11.2 g2%·4%
- Fiber0 g · 0 g0%·0%
- Sodiumlimit61 mg · 111 mg3%·5%
- Potassium239 mg · 371 mg5%·8%
- Iron0.12 mg · 0.13 mg1%·1%
- Magnesium18.6 mg · 27 mg4%·6%
- Phosphorus231 mg · 229 mg18%·18%
- Copper0.029 mg · 0.021 mg3%·2%
- Vitamin A1.7 µg · 22.2 µg<1%·2%
- Vitamin C0 mg · 1.3 mg0%·1%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.017 mg · 0.048 mg<1%·<1%
- Vitamin K0 µg · 0.32 µg0%·<1%
- Thiamin (B1)0.037 mg · 0.07 mg3%·6%
- Niacin (B3)0.36 mg · 0.18 mg2%·1%
- Vitamin B60.11 mg · 0.078 mg6%·5%
- Folate11.9 µg · 17.5 µg3%·4%
- Choline25.6 mg · 24.1 mg5%·4%
Reported for only one of the two, so not compared: manganese, pantothenic acid (B5).
From USDA FoodData Central: Plain nonfat Greek yogurt (Survey (FNDDS) 2705424), Plain lowfat yogurt (SR Legacy 170886). 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.