Plain skim yogurt vs Nonfat Greek fruit yogurt

Plain skim yogurtNonfat Greek fruit yogurt
Same weightSame caloriesOne serving

In short

For the same 100 calories you eat 179 g of plain skim yogurt or 120 g of nonfat Greek fruit yogurt. More in plain skim yogurt: calcium (2.9×), vitamin B12, phosphorus, zinc (3×) and 5 more.

More in nonfat Greek fruit yogurt: selenium and vitamin D. Everything else is within 4% of a day's needs.

Calories, and where they come from

Plain skim yogurt100 cal

179 g · 10.2 g protein · 13.7 g carbs (13.7 g sugars) · 0.32 g fat

Nonfat Greek fruit yogurt100 cal

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

Bar length 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 difference in length is a small difference. Color says which food, never which is better.

0%25%50%
  • Calcium355 mg · 122 mg
    27%9%
  • Vitamin B121.1 µg · 0.75 µg
    45%31%
  • Phosphorus280 mg · 148 mg
    22%12%
  • Zinc1.7 mg · 0.58 mg
    16%5%
  • Riboflavin (B2)0.42 mg · 0.31 mg
    32%24%
  • Selenium6.4 µg · 10.8 µg
    12%20%
  • Potassium455 mg · 161 mg
    10%3%
  • Vitamin D0 µg · 1.1 µg
    0%5%
  • Magnesium33.9 mg · 12 mg
    8%3%
  • Thiamin (B1)0.086 mg · 0.025 mg
    7%2%
  • Sodiumlimit138 mg · 43.4 mg
    6%2%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in 100 calories of each.

  • Protein10.2 g · 11.1 g20%·22%
  • Total fat0.32 g · 0.41 g<1%·1%
  • Saturated fatlimit0.21 g · 0.12 g1%·1%
  • Cholesterollimit3.6 mg · 4.8 mg1%·2%
  • Carbohydrates13.7 g · 13 g5%·5%
  • Fiber0 g · 0.12 g0%·<1%
  • Iron0.16 mg · 0.14 mg1%·1%
  • Copper0.027 mg · 0.031 mg3%·3%
  • Vitamin A3.6 µg · 1.2 µg<1%·<1%
  • Vitamin C1.6 mg · 1.2 mg2%·1%
  • Vitamin E0 mg · 0.024 mg0%·<1%
  • Vitamin K0.36 µg · 0 µg<1%·0%
  • Niacin (B3)0.22 mg · 0.23 mg1%·1%
  • Vitamin B60.095 mg · 0.071 mg6%·4%
  • Folate21.4 µg · 8.4 µg5%·2%
  • Choline27.1 mg · 17.6 mg5%·3%

Reported for only one of the two, so not compared: manganese, pantothenic acid (B5).

From USDA FoodData Central: Plain skim yogurt (SR Legacy 170887), 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.

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Compare Plain skim yogurt withGreek yogurt with oatsPlain nonfat Greek yogurtPlain whole milk Greek yogurtWhole milk Greek fruit yogurt