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  6. Cereal vs. Greek yogurt

Cereal vs. Greek yogurt — In-Depth Nutrition Comparison

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Differences between cereal and Greek yogurt

  • Greek yogurt contains less vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, vitamin A, zinc, vitamin C, and manganese than cereal.
  • Cereal's daily need coverage for vitamin B1 is 522% higher.
  • The amount of sodium in Greek yogurt is lower.
  • Greek yogurt has a lower glycemic index. The glycemic index of Greek yogurt is 12, while the glycemic index of cereal is 69.

The food types used in this comparison are Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Yogurt, Greek, plain, whole milk.

Infographic

Cereal 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.
Cereal
Cereal
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
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 MagnesiumMagnesium +72.7%
Contains more IronIron +∞%
Contains more CopperCopper +705.9%
Contains more ZincZinc +1361.5%
Contains more ManganeseManganese +8677.8%
Contains more CalciumCalcium +900%
Contains more PotassiumPotassium +34.3%
Contains more PhosphorusPhosphorus +75.3%
Contains less SodiumSodium -95.6%
Contains more SeleniumSelenium +54%

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.
Cereal
Cereal
7
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 128% 168% 1.6% 0% 1572% 893% 555% 14% 1381% 0% 0% 0% 0%
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% 0.9% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 3.8% 8.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +18513.3%
Contains more Vitamin EVitamin E +700%
Contains more Vitamin B1Vitamin B1 +27239.1%
Contains more Vitamin B2Vitamin B2 +1292.1%
Contains more Vitamin B3Vitamin B3 +14140.4%
Contains more Vitamin B6Vitamin B6 +9401.6%
Contains more Vitamin B5Vitamin B5 +46.5%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
Cereal
2
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 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 CarbsCarbs +2082.2%
Contains more OtherOther +209.7%
Contains more ProteinProtein +48.5%
Contains more FatsFats +363%
Contains more WaterWater +2050.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cereal
Cereal
1
32% 25% 43%
Saturated Fat: Sat. Fat 0.26 g
Monounsaturated Fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 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 less Sat. FatSaturated Fat -89.1%
Contains more Mono. FatMonounsaturated Fat +947.1%
Contains more Poly. FatPolyunsaturated fat +32.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cereal Greek yogurt
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cereal Greek yogurt Opinion
Calories 378kcal 97kcal Cereal
Protein 6.06g 9g Greek yogurt
Fats 1.08g 5g Greek yogurt
Vitamin C 38.5mg 0mg Cereal
Net carbs 85.45g 3.98g Cereal
Carbs 86.85g 3.98g Cereal
Cholesterol 13mg Cereal
Magnesium 19mg 11mg Cereal
Calcium 10mg 100mg Greek yogurt
Potassium 105mg 141mg Greek yogurt
Iron 34.06mg 0mg Cereal
Sugar 10.35g 4g Greek yogurt
Fiber 1.4g 0g Cereal
Copper 0.137mg 0.017mg Cereal
Zinc 7.6mg 0.52mg Cereal
Phosphorus 77mg 135mg Greek yogurt
Sodium 795mg 35mg Greek yogurt
Vitamin A 2792IU 15IU Cereal
Vitamin A 814µg 2µg Cereal
Vitamin E 0.08mg 0.01mg Cereal
Manganese 0.79mg 0.009mg Cereal
Selenium 6.3µg 9.7µg Greek yogurt
Vitamin B1 6.288mg 0.023mg Cereal
Vitamin B2 3.87mg 0.278mg Cereal
Vitamin B3 29.62mg 0.208mg Cereal
Vitamin B5 0.226mg 0.331mg Greek yogurt
Vitamin B6 5.986mg 0.063mg Cereal
Vitamin B12 0.75µg Greek yogurt
Folate 5µg Greek yogurt
Choline 15.1mg Greek yogurt
Saturated Fat 0.26g 2.395g Cereal
Monounsaturated Fat 0.204g 2.136g Greek yogurt
Polyunsaturated fat 0.354g 0.469g Greek yogurt
Tryptophan 0.066mg Cereal
Threonine 0.241mg Cereal
Isoleucine 0.26mg Cereal
Leucine 0.767mg Cereal
Lysine 0.113mg Cereal
Methionine 0.13mg Cereal
Phenylalanine 0.365mg Cereal
Valine 0.344mg Cereal
Histidine 0.162mg Cereal
Fructose 0.26g Cereal
Omega-3 - DHA 0g 0.004g Greek yogurt
Omega-3 - ALA 0.023g Greek yogurt
Omega-6 - Linoleic acid 0.209g Greek yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cereal Greek yogurt
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
363%
Cereal
17%
Greek yogurt
Minerals Daily Need Coverage Score
183%
Cereal
19%
Greek yogurt

Comparison summary

Which food is lower in Sugar?
Greek yogurt
Greek yogurt is lower in Sugar (difference - 6.35g)
Which food contains less Sodium?
Greek yogurt
Greek yogurt contains less Sodium (difference - 760mg)
Which food is lower in glycemic index?
Greek yogurt
Greek yogurt is lower in glycemic index (difference - 57)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 13mg)
Which food is lower in Saturated Fat?
Cereal
Cereal is lower in Saturated Fat (difference - 2.135g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. 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.