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  6. Greek yogurt vs. Butter

Greek yogurt vs. Butter — In-Depth Nutrition Comparison

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How are Greek yogurt and Butter different?

  • Greek yogurt is richer in Vitamin B12, Vitamin B2, Phosphorus, Selenium, and Calcium, while Butter is higher in Vitamin A RAE, Vitamin E , and Vitamin K.
  • Butter covers your daily need of Saturated Fat 240% more than Greek yogurt.
  • Greek yogurt contains 10 times more Selenium than Butter. Greek yogurt contains 9.7µg of Selenium, while Butter contains 1µg.
  • Greek yogurt is lower in Cholesterol.

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

Infographic

Greek yogurt vs Butter 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.
Greek yogurt
Greek yogurt
8
:
2
Butter
Butter
Contains more Calcium +316.7%
Contains more Magnesium +450%
Contains more Phosphorus +462.5%
Contains more Potassium +487.5%
Contains more Zinc +477.8%
Contains more Manganese +125%
Contains more Selenium +870%
Contains more Iron +∞%
Contains less Sodium -68.6%
Equal in Copper - 0.016
Greek yogurt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 0% 8% 58% 13% 5% 15% 6% 2% 53%
Butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 1% 2% 11% 3% 2% 3% 6% 1% 6%
Contains more Calcium +316.7%
Contains more Magnesium +450%
Contains more Phosphorus +462.5%
Contains more Potassium +487.5%
Contains more Zinc +477.8%
Contains more Manganese +125%
Contains more Selenium +870%
Contains more Iron +∞%
Contains less Sodium -68.6%
Equal in Copper - 0.016

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.
Greek yogurt
Greek yogurt
7
:
3
Butter
Butter
Contains more Vitamin B1 +360%
Contains more Vitamin B2 +717.6%
Contains more Vitamin B3 +395.2%
Contains more Vitamin B5 +200.9%
Contains more Vitamin B6 +2000%
Contains more Folate +66.7%
Contains more Vitamin B12 +341.2%
Contains more Vitamin A +16560%
Contains more Vitamin E +23100%
Contains more Vitamin K +∞%
Greek yogurt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 6% 65% 4% 20% 15% 4% 94% 0%
Butter
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 150% 47% 0% 0% 2% 8% 1% 7% 1% 3% 22% 18%
Contains more Vitamin B1 +360%
Contains more Vitamin B2 +717.6%
Contains more Vitamin B3 +395.2%
Contains more Vitamin B5 +200.9%
Contains more Vitamin B6 +2000%
Contains more Folate +66.7%
Contains more Vitamin B12 +341.2%
Contains more Vitamin A +16560%
Contains more Vitamin E +23100%
Contains more Vitamin K +∞%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Greek yogurt
Greek yogurt
1
:
2
Butter
Butter
Contains less Saturated Fat -95.3%
Contains more Monounsaturated Fat +996.9%
Contains more Polyunsaturated fat +541.8%
Greek yogurt
48% 43% 9%
Saturated Fat: 2.395 g
Monounsaturated Fat: 2.136 g
Polyunsaturated fat: 0.469 g
Butter
66% 30% 4%
Saturated Fat: 50.489 g
Monounsaturated Fat: 23.43 g
Polyunsaturated fat: 3.01 g
Contains less Saturated Fat -95.3%
Contains more Monounsaturated Fat +996.9%
Contains more Polyunsaturated fat +541.8%

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 Butter
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok

All nutrients comparison - raw data values

Nutrient Greek yogurt Butter Opinion
Net carbs 3.98g 0.06g Greek yogurt
Protein 9g 0.85g Greek yogurt
Fats 5g 81.11g Butter
Carbs 3.98g 0.06g Greek yogurt
Calories 97kcal 717kcal Butter
Sugar 4g 0.06g Butter
Calcium 100mg 24mg Greek yogurt
Iron 0mg 0.02mg Butter
Magnesium 11mg 2mg Greek yogurt
Phosphorus 135mg 24mg Greek yogurt
Potassium 141mg 24mg Greek yogurt
Sodium 35mg 11mg Butter
Zinc 0.52mg 0.09mg Greek yogurt
Copper 0.017mg 0.016mg Greek yogurt
Manganese 0.009mg 0.004mg Greek yogurt
Selenium 9.7µg 1µg Greek yogurt
Vitamin A 15IU 2499IU Butter
Vitamin A RAE 2µg 684µg Butter
Vitamin E 0.01mg 2.32mg Butter
Vitamin B1 0.023mg 0.005mg Greek yogurt
Vitamin B2 0.278mg 0.034mg Greek yogurt
Vitamin B3 0.208mg 0.042mg Greek yogurt
Vitamin B5 0.331mg 0.11mg Greek yogurt
Vitamin B6 0.063mg 0.003mg Greek yogurt
Folate 5µg 3µg Greek yogurt
Vitamin B12 0.75µg 0.17µg Greek yogurt
Vitamin K 0µg 7µg Butter
Tryptophan 0.012mg Butter
Threonine 0.038mg Butter
Isoleucine 0.051mg Butter
Leucine 0.083mg Butter
Lysine 0.067mg Butter
Methionine 0.021mg Butter
Phenylalanine 0.041mg Butter
Valine 0.057mg Butter
Histidine 0.023mg Butter
Cholesterol 13mg 215mg Greek yogurt
Saturated Fat 2.395g 50.489g Greek yogurt
Omega-3 - DHA 0.004g 0g Greek yogurt
Monounsaturated Fat 2.136g 23.43g Butter
Polyunsaturated fat 0.469g 3.01g Butter
Omega-6 - Linoleic acid 0.209g 2.166g Butter
Omega-3 - ALA 0.023g 0.315g Butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Greek yogurt Butter
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
21%
Butter
Minerals Daily Need Coverage Score
19%
Greek yogurt
4%
Butter

Comparison summary

Which food is lower in Cholesterol?
Greek yogurt
Greek yogurt is lower in Cholesterol (difference - 202mg)
Which food is lower in Saturated Fat?
Greek yogurt
Greek yogurt is lower in Saturated Fat (difference - 48.094g)
Which food is cheaper?
Greek yogurt
Greek yogurt is cheaper (difference - $1.6)
Which food is richer in minerals?
Greek yogurt
Greek yogurt is relatively richer in minerals
Which food is richer in vitamins?
Greek yogurt
Greek yogurt is relatively richer in vitamins
Which food is lower in Sugar?
Butter
Butter is lower in Sugar (difference - 3.94g)
Which food contains less Sodium?
Butter
Butter contains less Sodium (difference - 24mg)
Which food is lower in glycemic index?
Butter
Butter is lower in glycemic index (difference - 12)

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. Butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173430/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.