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Butter vs. Greek yogurt — In-Depth Nutrition Comparison

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How are butter and Greek yogurt different?

  • Butter is richer in vitamin A, vitamin E, and vitamin K, while Greek yogurt is higher in vitamin B12, vitamin B2, phosphorus, selenium, and calcium.
  • Butter covers your daily need for saturated fat, 240% more than Greek yogurt.
  • Greek yogurt is lower in saturated fat.
  • Greek yogurt has a higher glycemic index (12) than butter (0).

Butter, without salt and Yogurt, Greek, plain, whole milk types were used in this article.

Infographic

Butter vs Greek yogurt infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Butter
Butter
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 7.2% 2.1% 0.75% 5.3% 2.5% 10% 1.4% 0.52% 5.5%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 30% 12% 0% 5.7% 14% 58% 4.6% 1.2% 53%
Contains more IronIron +∞%
Contains less SodiumSodium -68.6%
Contains more MagnesiumMagnesium +450%
Contains more CalciumCalcium +316.7%
Contains more PotassiumPotassium +487.5%
Contains more ZincZinc +477.8%
Contains more PhosphorusPhosphorus +462.5%
Contains more ManganeseManganese +125%
Contains more SeleniumSelenium +870%
~equal in Copper ~0.017mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Butter
Butter
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 228% 46% 0% 1.3% 7.8% 0.79% 6.6% 0.69% 21% 18% 2.3% 10%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.67% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 3.8% 8.2%
Contains more Vitamin AVitamin A +34100%
Contains more Vitamin EVitamin E +23100%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +24.5%
Contains more Vitamin B1Vitamin B1 +360%
Contains more Vitamin B2Vitamin B2 +717.6%
Contains more Vitamin B3Vitamin B3 +395.2%
Contains more Vitamin B5Vitamin B5 +200.9%
Contains more Vitamin B6Vitamin B6 +2000%
Contains more Vitamin B12Vitamin B12 +341.2%
Contains more FolateFolate +66.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Butter Greek yogurt DV% diff.
Saturated fat 50.489g 2.395g 219%
Fats 81.11g 5g 117%
Vitamin A 684µg 2µg 76%
Cholesterol 215mg 13mg 67%
Monounsaturated fat 23.43g 2.136g 53%
Calories 717kcal 97kcal 31%
Vitamin B12 0.17µg 0.75µg 24%
Vitamin B2 0.034mg 0.278mg 19%
Polyunsaturated fat 3.01g 0.469g 17%
Protein 0.85g 9g 16%
Selenium 1µg 9.7µg 16%
Phosphorus 24mg 135mg 16%
Vitamin E 2.32mg 0.01mg 15%
Calcium 24mg 100mg 8%
Vitamin K 7µg 0µg 6%
Vitamin B6 0.003mg 0.063mg 5%
Vitamin B5 0.11mg 0.331mg 4%
Zinc 0.09mg 0.52mg 4%
Potassium 24mg 141mg 3%
Vitamin B1 0.005mg 0.023mg 2%
Magnesium 2mg 11mg 2%
Choline 18.8mg 15.1mg 1%
Folate 3µg 5µg 1%
Vitamin B3 0.042mg 0.208mg 1%
Sodium 11mg 35mg 1%
Carbs 0.06g 3.98g 1%
Net carbs 0.06g 3.98g N/A
Iron 0.02mg 0mg 0%
Sugar 0.06g 4g N/A
Copper 0.016mg 0.017mg 0%
Manganese 0.004mg 0.009mg 0%
Tryptophan 0.012mg 0%
Threonine 0.038mg 0%
Isoleucine 0.051mg 0%
Leucine 0.083mg 0%
Lysine 0.067mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.041mg 0%
Valine 0.057mg 0%
Histidine 0.023mg 0%
Omega-3 - DHA 0g 0.004g N/A
Omega-3 - ALA 0.315g 0.023g N/A
Omega-6 - Linoleic acid 2.166g 0.209g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Butter
Butter
1
81% 18%
Protein: 0.85 g
Fats: 81.11 g
Carbs: 0.06 g
Water: 17.94 g
Other: 0.04 g
9% 5% 4% 81%
Protein: 9 g
Fats: 5 g
Carbs: 3.98 g
Water: 81.3 g
Other: 0.72 g
Contains more FatsFats +1522.2%
Contains more ProteinProtein +958.8%
Contains more CarbsCarbs +6533.3%
Contains more WaterWater +353.2%
Contains more OtherOther +1700%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Butter
Butter
2
66% 30% 4%
Saturated fat: Sat. Fat 50.489 g
Monounsaturated fat: Mono. Fat 23.43 g
Polyunsaturated fat: Poly. Fat 3.01 g
48% 43% 9%
Saturated fat: Sat. Fat 2.395 g
Monounsaturated fat: Mono. Fat 2.136 g
Polyunsaturated fat: Poly. Fat 0.469 g
Contains more Mono. FatMonounsaturated fat +996.9%
Contains more Poly. FatPolyunsaturated fat +541.8%
Contains less Sat. FatSaturated fat -95.3%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173430/nutrients
  2. Greek yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171304/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.