Plain nonfat yogurt vs Greek yogurt with oats
In short
For the same 100 calories you eat 200 g of plain nonfat yogurt or 67 g of Greek yogurt with oats. Most of the calories in plain nonfat yogurt come from carbohydrate.
More in plain nonfat yogurt: calcium (5.6×), phosphorus (2.4×), potassium (3.9×), zinc (2×) and protein. More in Greek yogurt with oats: copper. Everything else is within 4% of a day's needs.
Calories, and where they come from
200 g · 8.4 g protein · 16.1 g carbs · 0.17 g fat
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.
- Calcium26% vs 5%
334 mg vs 59.7 mg
- Phosphorus20% vs 8%
254 mg vs 104 mg
- Potassium9% vs 2%
420 mg vs 108 mg
- Copper0% vs 6%
0 mg vs 0.052 mg
- Zinc11% vs 5%
1.2 mg vs 0.6 mg
- Protein17% vs 12%
8.4 g vs 6.2 g
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Total fat0.17 g · 2.5 g<1%·3%
- Cholesterollimit6.7 mg · 4 mg2%·1%
- Carbohydrates16.1 g · 13.4 g6%·5%
- Sodiumlimit103 mg · 38.9 mg4%·2%
- Iron0 mg · 0.44 mg0%·2%
- Magnesium30.4 mg · 19.5 mg7%·5%
- Vitamin D0.43 µg · 0.47 µg2%·2%
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.