Plain nonfat yogurt vs Whole milk Greek fruit yogurt
In short
For the same 100 calories you eat 200 g of plain nonfat yogurt or 88 g of whole milk Greek fruit yogurt. Most of the calories in plain nonfat yogurt come from carbohydrate.
More in plain nonfat yogurt: calcium (3.8×), phosphorus (2.5×), zinc (3.2×), potassium (3.4×) and magnesium (3.5×). More in whole milk Greek fruit yogurt: total fat (20×). 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
87.7 g · 6.9 g protein · 10.4 g carbs (7.2 g sugars) · 3.4 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 7%
334 mg vs 88.6 mg
- Phosphorus20% vs 8%
254 mg vs 100 mg
- Zinc11% vs 3%
1.2 mg vs 0.37 mg
- Potassium9% vs 3%
420 mg vs 122 mg
- Magnesium7% vs 2%
30.4 mg vs 8.8 mg
- Total fat<1% vs 4%
0.17 g vs 3.4 g
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein8.4 g · 6.9 g17%·14%
- Cholesterollimit6.7 mg · 13.2 mg2%·4%
- Carbohydrates16.1 g · 10.4 g6%·4%
- Sodiumlimit103 mg · 29.8 mg4%·1%
- Iron0 mg · 0.044 mg0%·<1%
- Copper0 mg · 0.018 mg0%·2%
- Vitamin D0.43 µg · 0.79 µg2%·4%
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), Whole milk Greek fruit yogurt (Survey (FNDDS) 2705430). 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.