Plain nonfat yogurt vs Greek yogurt with oats
In short
Gram for gram, there are 3 times as many calories in Greek yogurt with oats as in plain nonfat yogurt (149 vs 50 in 100 g). Most of the calories in plain nonfat yogurt come from carbohydrate.
More in plain nonfat yogurt: calcium. More in Greek yogurt with oats: protein (2.2×), copper, total fat and carbohydrates (2.5×). Everything else is within 4% of a day's needs.
Calories, and where they come from
4.2 g protein · 8.1 g carbs · 0.087 g fat
9.2 g protein · 20 g carbs (10.7 g sugars) · 3.7 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 g 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.
- Protein4.2 g · 9.2 g8%18%
- Copper0 mg · 0.078 mg0%9%
- Calcium167 mg · 89 mg13%7%
- Total fat0.087 g · 3.7 g<1%5%
- Carbohydrates8.1 g · 20 g3%7%
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Cholesterollimit3.4 mg · 6 mg1%·2%
- Sodiumlimit51.5 mg · 58 mg2%·3%
- Potassium211 mg · 161 mg4%·3%
- Iron0 mg · 0.66 mg0%·4%
- Magnesium15.2 mg · 29 mg4%·7%
- Phosphorus127 mg · 155 mg10%·12%
- Zinc0.6 mg · 0.89 mg5%·8%
- Vitamin D0.22 µg · 0.7 µg1%·3%
Reported for only one of the two, so not compared: saturated fat, fiber, manganese, selenium, iodine, vitamin A, vitamin C, vitamin E, vitamin K, thiamin (B1), riboflavin (B2), niacin (B3), vitamin B6, folate, vitamin B12, choline.
From USDA FoodData Central: Plain nonfat yogurt (Foundation 2647437), 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.