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  6. Greek yogurt vs. Oatmeal

Greek yogurt vs. Oatmeal — In-Depth Nutrition Comparison

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What are the main differences between Greek yogurt and oatmeal?

  • Greek yogurt is richer in vitamin B12 and selenium, yet oatmeal is richer in iron, manganese, vitamin B1, vitamin B3, vitamin B6, vitamin A, and folate.
  • Oatmeal's daily need coverage for iron is 75% higher.
  • Oatmeal contains less saturated fat.
  • Greek yogurt has a lower glycemic index than oatmeal.

We used Yogurt, Greek, plain, whole milk and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) types in this comparison.

Infographic

Greek yogurt vs Oatmeal 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 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Contains more CalciumCalcium +25%
Contains more PotassiumPotassium +131.1%
Contains more PhosphorusPhosphorus +75.3%
Contains less SodiumSodium -28.6%
Contains more SeleniumSelenium +94%
Contains more MagnesiumMagnesium +136.4%
Contains more IronIron +∞%
Contains more CopperCopper +288.2%
Contains more ZincZinc +19.2%
Contains more ManganeseManganese +6100%

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% 0.67% 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% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
Contains more Vitamin B2Vitamin B2 +29.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +221.3%
Contains more Vitamin AVitamin A +6400%
Contains more Vitamin EVitamin E +600%
Contains more Vitamin B1Vitamin B1 +1030.4%
Contains more Vitamin B3Vitamin B3 +1354.3%
Contains more Vitamin B6Vitamin B6 +360.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +780%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.317mg

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
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more ProteinProtein +279.7%
Contains more FatsFats +267.6%
Contains more OtherOther +26.3%
Contains more CarbsCarbs +193.2%
~equal in Water ~84.03g

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
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Contains more Mono. FatMonounsaturated fat +446.3%
Contains less Sat. FatSaturated fat -90.6%
~equal in Polyunsaturated fat ~0.426g

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 Oatmeal
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Greek yogurt Oatmeal DV% diff.
Iron 0mg 5.96mg 75%
Vitamin B12 0.75µg 0µg 31%
Manganese 0.009mg 0.558mg 24%
Vitamin B1 0.023mg 0.26mg 20%
Vitamin B3 0.208mg 3.025mg 18%
Vitamin B6 0.063mg 0.29mg 17%
Vitamin A 2µg 130µg 14%
Protein 9g 2.37g 13%
Folate 5µg 44µg 10%
Saturated fat 2.395g 0.226g 10%
Selenium 9.7µg 5µg 9%
Phosphorus 135mg 77mg 8%
Fiber 0g 1.7g 7%
Fats 5g 1.36g 6%
Vitamin B2 0.278mg 0.215mg 5%
Copper 0.017mg 0.066mg 5%
Magnesium 11mg 26mg 4%
Starch 10.37g 4%
Cholesterol 13mg 0mg 4%
Monounsaturated fat 2.136g 0.391g 4%
Carbs 3.98g 11.67g 3%
Potassium 141mg 61mg 2%
Calcium 100mg 80mg 2%
Choline 15.1mg 4.7mg 2%
Calories 97kcal 68kcal 1%
Sodium 35mg 49mg 1%
Zinc 0.52mg 0.62mg 1%
Net carbs 3.98g 9.97g N/A
Sugar 4g 0.46g N/A
Vitamin E 0.01mg 0.07mg 0%
Vitamin B5 0.331mg 0.317mg 0%
Vitamin K 0µg 0.4µg 0%
Trans fat 0g 0.003g N/A
Polyunsaturated fat 0.469g 0.426g 0%
Tryptophan 0.04mg 0%
Threonine 0.083mg 0%
Isoleucine 0.105mg 0%
Leucine 0.2mg 0%
Lysine 0.135mg 0%
Methionine 0.04mg 0%
Phenylalanine 0.13mg 0%
Valine 0.151mg 0%
Histidine 0.057mg 0%
Omega-3 - DHA 0.004g 0g 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 yogurt Oatmeal
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
26%
Oatmeal
Minerals Daily Need Coverage Score
19%
Greek yogurt
45%
Oatmeal

Comparison summary

Which food is lower in Cholesterol?
Oatmeal
Oatmeal is lower in Cholesterol (difference - 13mg)
Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 3.54g)
Which food is lower in Saturated fat?
Oatmeal
Oatmeal is lower in Saturated fat (difference - 2.169g)
Which food contains less Sodium?
Greek yogurt
Greek yogurt contains less Sodium (difference - 14mg)
Which food is lower in glycemic index?
Greek yogurt
Greek yogurt is lower in glycemic index (difference - 67)
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
  2. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.