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  6. Greek yogurt vs. Oats

Greek yogurt vs. Oats — In-Depth Nutrition Comparison

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Differences between Greek yogurt and oats

  • Greek yogurt has more vitamin B12, while oats have more manganese, copper, vitamin B1, iron, phosphorus, fiber, magnesium, zinc, and vitamin B5.
  • Oats' daily need coverage for manganese is 213% higher.
  • Greek yogurt has a lower glycemic index. The glycemic index of Greek yogurt is 12, while the glycemic index of oats is 59.

The food types used in this comparison are Yogurt, Greek, plain, whole milk and Oats.

Infographic

Greek yogurt vs Oats infographic
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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%
Oats
Oats
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Contains more CalciumCalcium +85.2%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +1509.1%
Contains more PotassiumPotassium +204.3%
Contains more IronIron +∞%
Contains more CopperCopper +3582.4%
Contains more ZincZinc +663.5%
Contains more PhosphorusPhosphorus +287.4%
Contains less SodiumSodium -94.3%
Contains more ManganeseManganese +54522.2%

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 0% 0.67% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 3.8%
Oats
Oats
5
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 0% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +3217.4%
Contains more Vitamin B3Vitamin B3 +362%
Contains more Vitamin B5Vitamin B5 +307.6%
Contains more Vitamin B6Vitamin B6 +88.9%
Contains more FolateFolate +1020%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Greek yogurt Oats DV% diff.
Manganese 0.009mg 4.916mg 213%
Copper 0.017mg 0.626mg 68%
Vitamin B1 0.023mg 0.763mg 62%
Iron 0mg 4.72mg 59%
Phosphorus 135mg 523mg 55%
Fiber 0g 10.6g 42%
Magnesium 11mg 177mg 40%
Zinc 0.52mg 3.97mg 31%
Vitamin B12 0.75µg 0µg 31%
Carbs 3.98g 66.27g 21%
Vitamin B5 0.331mg 1.349mg 20%
Selenium 9.7µg 18%
Protein 9g 16.89g 16%
Calories 97kcal 389kcal 15%
Polyunsaturated fat 0.469g 2.535g 14%
Folate 5µg 56µg 13%
Vitamin B2 0.278mg 0.139mg 11%
Potassium 141mg 429mg 8%
Calcium 100mg 54mg 5%
Vitamin B3 0.208mg 0.961mg 5%
Saturated fat 2.395g 1.217g 5%
Cholesterol 13mg 0mg 4%
Vitamin B6 0.063mg 0.119mg 4%
Fats 5g 6.9g 3%
Choline 15.1mg 3%
Sodium 35mg 2mg 1%
Net carbs 3.98g 55.67g N/A
Sugar 4g N/A
Vitamin A 2µg 0µg 0%
Vitamin E 0.01mg 0%
Monounsaturated fat 2.136g 2.178g 0%
Tryptophan 0.234mg 0%
Threonine 0.575mg 0%
Isoleucine 0.694mg 0%
Leucine 1.284mg 0%
Lysine 0.701mg 0%
Methionine 0.312mg 0%
Phenylalanine 0.895mg 0%
Valine 0.937mg 0%
Histidine 0.405mg 0%
Omega-3 - DHA 0.004g N/A
Omega-3 - ALA 0.023g N/A
Omega-6 - Linoleic acid 0.209g N/A

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
Oats
Oats
4
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more WaterWater +889.1%
Contains more ProteinProtein +87.7%
Contains more FatsFats +38%
Contains more CarbsCarbs +1565.1%
Contains more OtherOther +138.9%

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
Oats
Oats
3
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
Contains less Sat. FatSaturated fat -49.2%
Contains more Poly. FatPolyunsaturated fat +440.5%
~equal in Monounsaturated fat ~2.178g

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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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.