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  6. Greek yogurt vs. Wheat Bread

Greek yogurt vs. Wheat Bread — In-Depth Nutrition Comparison

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How are Greek yogurt and wheat Bread different?

  • Greek yogurt is richer in vitamin B12, while wheat Bread is higher in manganese, iron, selenium, vitamin B3, vitamin B1, folate, copper, and fiber.
  • Wheat Bread covers your daily need for manganese, 59% more than Greek yogurt.
  • Greek yogurt is lower in sodium.
  • Wheat Bread has a higher glycemic index (60) than Greek yogurt (12).

Yogurt, Greek, plain, whole milk and Bread, wheat, toasted types were used in this article.

Infographic

Greek yogurt vs Wheat Bread 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 7.9% 30% 12% 0% 5.7% 14% 58% 4.6% 1.2% 53%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains less SodiumSodium -94.2%
Contains more MagnesiumMagnesium +436.4%
Contains more CalciumCalcium +65%
Contains more PotassiumPotassium +58.2%
Contains more IronIron +∞%
Contains more CopperCopper +1064.7%
Contains more ZincZinc +182.7%
Contains more PhosphorusPhosphorus +39.3%
Contains more ManganeseManganese +15200%
Contains more SeleniumSelenium +244.3%

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% 0.9% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 3.8% 8.2%
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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +2300%
Contains more Vitamin B1Vitamin B1 +1808.7%
Contains more Vitamin B2Vitamin B2 +37.4%
Contains more Vitamin B3Vitamin B3 +2904.8%
Contains more Vitamin B5Vitamin B5 +37.8%
Contains more Vitamin B6Vitamin B6 +142.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1620%
Contains more CholineCholine +46.4%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 5% 4% 81%
Protein: 9 g
Fats: 5 g
Carbs: 3.98 g
Water: 81.3 g
Other: 0.72 g
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more FatsFats +17.1%
Contains more WaterWater +235.5%
Contains more ProteinProtein +44%
Contains more CarbsCarbs +1301.3%
Contains more OtherOther +284.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
48% 43% 9%
Saturated Fat: Sat. Fat 2.395 g
Monounsaturated fat: Mono. Fat 2.136 g
Polyunsaturated fat: Poly. Fat 0.469 g
27% 27% 46%
Saturated Fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains more Mono. FatMonounsaturated fat +109.6%
Contains less Sat. FatSaturated Fat -58.7%
Contains more Poly. FatPolyunsaturated fat +266.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Greek yogurt Wheat Bread Opinion
Calories 97kcal 313kcal Wheat Bread
Protein 9g 12.96g Wheat Bread
Fats 5g 4.27g Greek yogurt
Vitamin C 0mg 0.2mg Wheat Bread
Net carbs 3.98g 51.07g Wheat Bread
Carbs 3.98g 55.77g Wheat Bread
Cholesterol 13mg 0mg Wheat Bread
Magnesium 11mg 59mg Wheat Bread
Calcium 100mg 165mg Wheat Bread
Potassium 141mg 223mg Wheat Bread
Iron 0mg 4.09mg Wheat Bread
Sugar 4g 6.42g Greek yogurt
Fiber 0g 4.7g Wheat Bread
Copper 0.017mg 0.198mg Wheat Bread
Zinc 0.52mg 1.47mg Wheat Bread
Phosphorus 135mg 188mg Wheat Bread
Sodium 35mg 601mg Greek yogurt
Vitamin A 15IU 0IU Greek yogurt
Vitamin A 2µg 0µg Greek yogurt
Vitamin E 0.01mg 0.24mg Wheat Bread
Manganese 0.009mg 1.377mg Wheat Bread
Selenium 9.7µg 33.4µg Wheat Bread
Vitamin B1 0.023mg 0.439mg Wheat Bread
Vitamin B2 0.278mg 0.382mg Wheat Bread
Vitamin B3 0.208mg 6.25mg Wheat Bread
Vitamin B5 0.331mg 0.456mg Wheat Bread
Vitamin B6 0.063mg 0.153mg Wheat Bread
Vitamin B12 0.75µg 0µg Greek yogurt
Vitamin K 0µg 5.7µg Wheat Bread
Folate 5µg 86µg Wheat Bread
Choline 15.1mg 22.1mg Wheat Bread
Saturated Fat 2.395g 0.989g Wheat Bread
Monounsaturated fat 2.136g 1.019g Greek yogurt
Polyunsaturated fat 0.469g 1.72g Wheat Bread
Tryptophan 0.092mg Wheat Bread
Threonine 0.299mg Wheat Bread
Isoleucine 0.258mg Wheat Bread
Leucine 0.461mg Wheat Bread
Lysine 0.215mg Wheat Bread
Methionine 0.105mg Wheat Bread
Phenylalanine 0.315mg Wheat Bread
Valine 0.31mg Wheat Bread
Histidine 0.15mg Wheat Bread
Omega-3 - DHA 0.004g 0g Greek yogurt
Omega-3 - ALA 0.023g 0.161g Wheat Bread
Omega-6 - Linoleic acid 0.209g Greek yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Greek yogurt Wheat Bread
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 yogurt
36%
Wheat Bread
Minerals Daily Need Coverage Score
19%
Greek yogurt
89%
Wheat Bread

Comparison summary

Which food is lower in Cholesterol?
Wheat Bread
Wheat Bread is lower in Cholesterol (difference - 13mg)
Which food is lower in Saturated Fat?
Wheat Bread
Wheat Bread is lower in Saturated Fat (difference - 1.406g)
Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food is lower in Sugar?
Greek yogurt
Greek yogurt is lower in Sugar (difference - 2.42g)
Which food contains less Sodium?
Greek yogurt
Greek yogurt contains less Sodium (difference - 566mg)
Which food is lower in glycemic index?
Greek yogurt
Greek yogurt is lower in glycemic index (difference - 48)
Which food is cheaper?
Greek yogurt
Greek yogurt is cheaper (difference - $0.3)

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
  2. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.