Plain skim yogurt vs Nonfat Greek fruit yogurt
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
179 g · 10.2 g protein · 13.7 g carbs (13.7 g sugars) · 0.32 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.
- Calcium27% vs 9%
355 mg vs 122 mg
- Vitamin B1245% vs 31%
1.1 µg vs 0.75 µg
- Phosphorus22% vs 12%
280 mg vs 148 mg
- Zinc16% vs 5%
1.7 mg vs 0.58 mg
- Riboflavin (B2)32% vs 24%
0.42 mg vs 0.31 mg
- Selenium12% vs 20%
6.4 µg vs 10.8 µg
- Potassium10% vs 3%
455 mg vs 161 mg
- Vitamin D0% vs 5%
0 µg vs 1.1 µg
- Magnesium8% vs 3%
33.9 mg vs 12 mg
- Thiamin (B1)7% vs 2%
0.086 mg vs 0.025 mg
- Sodiumlimit6% vs 2%
138 mg vs 43.4 mg
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.