Greek yogurt vs. Spread — In-Depth Nutrition Comparison
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How are Greek yogurt and spread different?
- Greek yogurt is richer in phosphorus, while spread is higher in vitamin A, vitamin E, vitamin K, monounsaturated fat, and polyunsaturated fat.
- Spread covers your daily need for vitamin A, 89% more than Greek yogurt.
- Spread is lower in sugar.
- Greek yogurt has a higher glycemic index (12) than spread (0).
Yogurt, Greek, plain, whole milk and Margarine-like spread, SMART BEAT Super Light without saturated fat types were used in this article.
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.
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +∞% |
| Contains more PotassiumPotassium | +1075% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains less SodiumSodium | -95.4% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more Vitamin EVitamin E | +16900% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 35mg | 755mg | 31% |
| Vitamin B12 | 0.75µg | 31% | |
| Polyunsaturated fat | 0.469g | 3.98g | 23% |
| Vitamin B2 | 0.278mg | 21% | |
| Fats | 5g | 17.1g | 19% |
| Phosphorus | 135mg | 0mg | 19% |
| Protein | 9g | 0g | 18% |
| Selenium | 9.7µg | 18% | |
| Monounsaturated fat | 2.136g | 7.6g | 14% |
| Vitamin E | 0.01mg | 1.7mg | 11% |
| Calcium | 100mg | 10% | |
| Vitamin K | 0µg | 12.3µg | 10% |
| Vitamin B5 | 0.331mg | 7% | |
| Zinc | 0.52mg | 5% | |
| Vitamin B6 | 0.063mg | 5% | |
| Cholesterol | 13mg | 0mg | 4% |
| Potassium | 141mg | 12mg | 4% |
| Calories | 97kcal | 158kcal | 3% |
| Magnesium | 11mg | 3% | |
| Choline | 15.1mg | 3% | |
| Copper | 0.017mg | 2% | |
| Vitamin B1 | 0.023mg | 2% | |
| Carbs | 3.98g | 0g | 1% |
| Vitamin B3 | 0.208mg | 1% | |
| Folate | 5µg | 1% | |
| Saturated fat | 2.395g | 2.22g | 1% |
| Net carbs | 3.98g | 0g | N/A |
| Sugar | 4g | 0g | N/A |
| Vitamin A | 2µg | 0% | |
| Manganese | 0.009mg | 0% | |
| Trans fat | 0g | 2.45g | N/A |
| 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
Protein:
9 g
Fats:
5 g
Carbs:
3.98 g
Water:
81.3 g
Other:
0.72 g
Protein:
0 g
Fats:
17.1 g
Carbs:
0 g
Water:
80.83 g
Other:
2.07 g
| Contains more ProteinProtein | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more FatsFats | +242% |
| Contains more OtherOther | +187.5% |
~equal in
Water
~80.83g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.395 g
Monounsaturated fat:
Mono. Fat
2.136 g
Polyunsaturated fat:
Poly. Fat
0.469 g
Saturated fat:
Sat. Fat
2.22 g
Monounsaturated fat:
Mono. Fat
7.6 g
Polyunsaturated fat:
Poly. Fat
3.98 g
| Contains more Mono. FatMonounsaturated fat | +255.8% |
| Contains more Poly. FatPolyunsaturated fat | +748.6% |
~equal in
Saturated fat
~2.22g
