Plain nonfat yogurt vs Nonfat Greek fruit yogurt
In short
One serving each: 50 calories in plain nonfat yogurt (100 g), 125 calories in nonfat Greek fruit yogurt (1 5.3 oz container, 150 g). Most of the calories in plain nonfat yogurt come from carbohydrate.
More in nonfat Greek fruit yogurt: protein (3.3×), vitamin D (6.2×), phosphorus and copper. Everything else is within 4% of a day's needs.
Calories, and where they come from
100 g · 4.2 g protein · 8.1 g carbs · 0.087 g fat
1 5.3 oz container (150 g) · 13.8 g protein · 16.2 g carbs (12.4 g sugars) · 0.51 g fat
Share of the calories fromproteincarbsfat
Where they differ
Bar length is the share of a day's needs (FDA Daily Value) in one serving 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 · 13.8 g8%28%
- Vitamin D0.22 µg · 1.4 µg1%7%
- Phosphorus127 mg · 185 mg10%15%
- Copper0 mg · 0.039 mg0%4%
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Total fat0.087 g · 0.51 g<1%·1%
- Cholesterollimit3.4 mg · 6 mg1%·2%
- Carbohydrates8.1 g · 16.2 g3%·6%
- Sodiumlimit51.5 mg · 54 mg2%·2%
- Potassium211 mg · 201 mg4%·4%
- Calcium167 mg · 152 mg13%·12%
- Iron0 mg · 0.18 mg0%·1%
- Magnesium15.2 mg · 15 mg4%·4%
- Zinc0.6 mg · 0.72 mg5%·7%
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.