Plain skim yogurt vs Nonfat Greek fruit yogurt
In short
One serving each: 137 calories in plain skim yogurt (1 cup (8 fl oz), 245 g), 125 calories in nonfat Greek fruit yogurt (1 5.3 oz container, 150 g). More in plain skim yogurt: calcium (3.2×), vitamin B12, phosphorus (2.1×), zinc (3.3×) and 6 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
1 cup (8 fl oz) (245 g) · 14 g protein · 18.8 g carbs (18.8 g sugars) · 0.44 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
Each dot 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 gap is a small difference. Color says which food, never which is better.
- Calcium38% vs 12%
488 mg vs 152 mg
- Vitamin B1262% vs 39%
1.5 µg vs 0.93 µg
- Phosphorus31% vs 15%
385 mg vs 185 mg
- Zinc22% vs 7%
2.4 mg vs 0.72 mg
- Riboflavin (B2)44% vs 30%
0.57 mg vs 0.39 mg
- Potassium13% vs 4%
625 mg vs 201 mg
- Selenium16% vs 25%
8.8 µg vs 13.5 µg
- Magnesium11% vs 4%
46.5 mg vs 15 mg
- Thiamin (B1)10% vs 3%
0.12 mg vs 0.032 mg
- Vitamin D0% vs 7%
0 µg vs 1.4 µg
- Sodiumlimit8% vs 2%
189 mg vs 54 mg
- Folate7% vs 3%
29.4 µg vs 10.5 µg
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Protein14 g · 13.8 g28%·28%
- Total fat0.44 g · 0.51 g1%·1%
- Saturated fatlimit0.28 g · 0.15 g1%·1%
- Cholesterollimit4.9 mg · 6 mg2%·2%
- Carbohydrates18.8 g · 16.2 g7%·6%
- Fiber0 g · 0.15 g0%·1%
- Iron0.22 mg · 0.18 mg1%·1%
- Copper0.037 mg · 0.039 mg4%·4%
- Vitamin A4.9 µg · 1.5 µg1%·<1%
- Vitamin C2.2 mg · 1.5 mg2%·2%
- Vitamin E0 mg · 0.03 mg0%·<1%
- Vitamin K0.49 µg · 0 µg<1%·0%
- Niacin (B3)0.3 mg · 0.29 mg2%·2%
- Vitamin B60.13 mg · 0.088 mg8%·5%
- Choline37.2 mg · 21.9 mg7%·4%
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.