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  6. Greek Tzatziki vs. Greek yogurt

Greek Tzatziki vs. Greek yogurt — In-Depth Nutrition Comparison

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What are the main differences between greek Tzatziki and Greek yogurt?

  • Greek Tzatziki is richer in fiber, iron, vitamin B3, vitamin B1, and folate, yet Greek yogurt is richer in vitamin B12, phosphorus, and vitamin B2.
  • Greek Tzatziki's daily need coverage for fiber is 24% higher.
  • Greek yogurt contains less sodium.

We used KASHI Pizza, Greek Tzatziki, single serve, frozen, unprepared and Yogurt, Greek, plain, whole milk types in this comparison.

Infographic

Greek Tzatziki 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 35% 16% 49% 0% 14% 36% 42% 0% 0%
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 CalciumCalcium +16%
Contains more PotassiumPotassium +31.2%
Contains more IronIron +∞%
Contains more PhosphorusPhosphorus +58.8%
Contains less SodiumSodium -89.1%
~equal in Zinc ~0.52mg

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.
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% 0% 0% 50% 46% 51% 0% 14% 38% 0% 21% 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% 0.67% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 3.8% 8.2%
Contains more Vitamin B1Vitamin B1 +769.6%
Contains more Vitamin B3Vitamin B3 +1198.1%
Contains more FolateFolate +460%
Contains more Vitamin B2Vitamin B2 +39%
Contains more Vitamin B12Vitamin B12 +150%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.063mg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 7% 30% 46% 6%
Protein: 11.1 g
Fats: 6.6 g
Carbs: 29.7 g
Water: 46.3 g
Other: 6.3 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 ProteinProtein +23.3%
Contains more FatsFats +32%
Contains more CarbsCarbs +646.2%
Contains more OtherOther +775%
Contains more WaterWater +75.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
45% 33% 22%
Saturated fat: Sat. Fat 2.3 g
Monounsaturated fat: Mono. Fat 1.7 g
Polyunsaturated fat: Poly. Fat 1.1 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 Poly. FatPolyunsaturated fat +134.5%
Contains more Mono. FatMonounsaturated fat +25.6%
~equal in Saturated fat ~2.395g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Greek Tzatziki Greek yogurt DV% diff.
Fiber 5.9g 0g 24%
Vitamin B12 0.3µg 0.75µg 19%
Selenium 9.7µg 18%
Vitamin B3 2.7mg 0.208mg 16%
Iron 1.3mg 0mg 16%
Vitamin B1 0.2mg 0.023mg 15%
Sodium 322mg 35mg 12%
Carbs 29.7g 3.98g 9%
Vitamin B5 0.331mg 7%
Phosphorus 85mg 135mg 7%
Folate 28µg 5µg 6%
Vitamin B2 0.2mg 0.278mg 6%
Calories 203kcal 97kcal 5%
Polyunsaturated fat 1.1g 0.469g 4%
Protein 11.1g 9g 4%
Magnesium 11mg 3%
Choline 15.1mg 3%
Copper 0.017mg 2%
Calcium 116mg 100mg 2%
Fats 6.6g 5g 2%
Potassium 185mg 141mg 1%
Monounsaturated fat 1.7g 2.136g 1%
Cholesterol 10mg 13mg 1%
Net carbs 23.8g 3.98g N/A
Sugar 2.7g 4g N/A
Zinc 0.5mg 0.52mg 0%
Vitamin E 0.01mg 0%
Vitamin A 2µg 0%
Manganese 0.009mg 0%
Vitamin B6 0.06mg 0.063mg 0%
Saturated fat 2.3g 2.395g 0%
Omega-3 - DHA 0.004g N/A
Omega-3 - ALA 0.023g N/A
Omega-6 - Linoleic acid 0.209g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Greek Tzatziki 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
17%
Greek Tzatziki
17%
Greek yogurt
Minerals Daily Need Coverage Score
19%
Greek Tzatziki
19%
Greek yogurt

Comparison summary

Which food contains less Sodium?
Greek yogurt
Greek yogurt contains less Sodium (difference - 287mg)
Which food is richer in vitamins?
Greek yogurt
Greek yogurt is relatively richer in vitamins
Which food is lower in Cholesterol?
Greek Tzatziki
Greek Tzatziki is lower in Cholesterol (difference - 3mg)
Which food is lower in Sugar?
Greek Tzatziki
Greek Tzatziki is lower in Sugar (difference - 1.3g)
Which food is lower in Saturated fat?
Greek Tzatziki
Greek Tzatziki is lower in Saturated fat (difference - 0.095g)
Which food is lower in glycemic index?
Greek Tzatziki
Greek Tzatziki is lower in glycemic index (difference - 12)
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.

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.