Plain nonfat yogurt vs Nonfat Greek fruit yogurt
In short
For the same 100 calories you eat 200 g of plain nonfat yogurt or 120 g of nonfat Greek fruit yogurt. Most of the calories in plain nonfat yogurt come from carbohydrate.
More in plain nonfat yogurt: calcium (2.7×), phosphorus, zinc (2.1×), potassium (2.6×) and magnesium (2.5×). More in nonfat Greek fruit yogurt: protein. 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
120 g · 11.1 g protein · 13 g carbs (9.9 g sugars) · 0.41 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 9%
334 mg vs 122 mg
- Phosphorus20% vs 12%
254 mg vs 148 mg
- Zinc11% vs 5%
1.2 mg vs 0.58 mg
- Potassium9% vs 3%
420 mg vs 161 mg
- Protein17% vs 22%
8.4 g vs 11.1 g
- Magnesium7% vs 3%
30.4 mg vs 12 mg
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Total fat0.17 g · 0.41 g<1%·1%
- Cholesterollimit6.7 mg · 4.8 mg2%·2%
- Carbohydrates16.1 g · 13 g6%·5%
- Sodiumlimit103 mg · 43.4 mg4%·2%
- Iron0 mg · 0.14 mg0%·1%
- Copper0 mg · 0.031 mg0%·3%
- Vitamin D0.43 µg · 1.1 µg2%·5%
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), Nonfat Greek fruit yogurt (Survey (FNDDS) 2705432). 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.