Greek yogurt vs regular yogurt
In short
Gram for gram, there are 7% more calories in regular yogurt than in Greek yogurt (63 vs 59 in 100 g). Most of the calories in Greek yogurt come from protein.
More in Greek yogurt: selenium (3×), protein, vitamin B12 and riboflavin. More in regular yogurt: calcium and saturated fat (9.3×). Everything else is within 4% of a day's needs.
Calories, and where they come from
10.3 g protein · 3.6 g carbs (3.3 g sugars) · 0.37 g fat
5.3 g protein · 7 g carbs (7 g sugars) · 1.6 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 g of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.
- Selenium18% vs 6%
9.9 µg vs 3.3 µg
- Protein21% vs 11%
10.3 g vs 5.3 g
- Vitamin B1229% vs 23%
0.7 µg vs 0.56 µg
- Calcium9% vs 14%
111 mg vs 183 mg
- Riboflavin (B2)22% vs 16%
0.28 mg vs 0.21 mg
- Saturated fatlimit1% vs 5%
0.11 g vs 1 g
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Total fat0.37 g · 1.6 g<1%·2%
- Cholesterollimit5 mg · 6 mg2%·2%
- Carbohydrates3.6 g · 7 g1%·3%
- Fiber0 g · 0 g0%·0%
- Sodiumlimit36 mg · 70 mg2%·3%
- Potassium141 mg · 234 mg3%·5%
- Iron0.07 mg · 0.08 mg<1%·<1%
- Magnesium11 mg · 17 mg3%·4%
- Phosphorus136 mg · 144 mg11%·12%
- Zinc0.53 mg · 0.89 mg5%·8%
- Copper0.017 mg · 0.013 mg2%·1%
- Vitamin A1 µg · 14 µg<1%·2%
- Vitamin C0 mg · 0.8 mg0%·1%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.01 mg · 0.03 mg<1%·<1%
- Vitamin K0 µg · 0.2 µg0%·<1%
- Thiamin (B1)0.022 mg · 0.044 mg2%·4%
- Niacin (B3)0.21 mg · 0.11 mg1%·1%
- Vitamin B60.064 mg · 0.049 mg4%·3%
- Folate7 µg · 11 µg2%·3%
- Choline15.1 mg · 15.2 mg3%·3%
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.