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Greek yogurt vs. Yogurt — In-Depth Nutrition Comparison

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How are Greek yogurt and yogurt different?

  • Greek yogurt has more monounsaturated fat than yogurt.
  • Daily need coverage for saturated fat for Greek yogurt is 11% higher.
  • Greek yogurt contains 40 times more monounsaturated fat than yogurt. While Greek yogurt contains 2.136g of monounsaturated fat, yogurt contains only 0.053g.
  • Yogurt has less saturated fat.

Yogurt, Greek, plain, whole milk and Yogurt, Greek, plain, nonfat are the varieties used in this article.

Infographic

Greek yogurt vs Yogurt 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%
Yogurt
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
Contains more IronIron +∞%
~equal in Magnesium ~11mg
~equal in Calcium ~110mg
~equal in Potassium ~141mg
~equal in Copper ~0.017mg
~equal in Zinc ~0.52mg
~equal in Phosphorus ~135mg
~equal in Sodium ~36mg
~equal in Manganese ~0.009mg
~equal in Selenium ~9.7µg

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%
Yogurt
1
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% 0.33% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
Contains more Vitamin AVitamin A +100%
Contains more FolateFolate +40%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0.01mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.023mg
~equal in Vitamin B2 ~0.278mg
~equal in Vitamin B3 ~0.208mg
~equal in Vitamin B5 ~0.331mg
~equal in Vitamin B6 ~0.063mg
~equal in Vitamin B12 ~0.75µg
~equal in Vitamin K ~0µg
~equal in Choline ~15.1mg

All nutrients comparison - raw data values

Nutrient Greek yogurt Yogurt DV% diff.
Saturated fat 2.395g 0.117g 10%
Fats 5g 0.39g 7%
Monounsaturated fat 2.136g 0.053g 5%
Polyunsaturated fat 0.469g 0.012g 3%
Cholesterol 13mg 5mg 3%
Protein 9g 10.19g 2%
Calories 97kcal 59kcal 2%
Calcium 100mg 110mg 1%
Iron 0mg 0.07mg 1%
Folate 5µg 7µg 1%
Carbs 3.98g 3.6g 0%
Net carbs 3.98g 3.6g N/A
Magnesium 11mg 11mg 0%
Potassium 141mg 141mg 0%
Sugar 4g 3.24g N/A
Copper 0.017mg 0.017mg 0%
Zinc 0.52mg 0.52mg 0%
Phosphorus 135mg 135mg 0%
Sodium 35mg 36mg 0%
Vitamin A 2µg 1µg 0%
Vitamin E 0.01mg 0.01mg 0%
Manganese 0.009mg 0.009mg 0%
Selenium 9.7µg 9.7µg 0%
Vitamin B1 0.023mg 0.023mg 0%
Vitamin B2 0.278mg 0.278mg 0%
Vitamin B3 0.208mg 0.208mg 0%
Vitamin B5 0.331mg 0.331mg 0%
Vitamin B6 0.063mg 0.063mg 0%
Vitamin B12 0.75µg 0.75µg 0%
Trans fat 0g 0.006g N/A
Choline 15.1mg 15.1mg 0%
Omega-3 - DHA 0.004g 0g N/A
Omega-3 - ALA 0.023g 0.001g N/A
Omega-6 - Linoleic acid 0.209g 0.01g 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
Yogurt
2
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more FatsFats +1182.1%
Contains more ProteinProtein +13.2%
~equal in Carbs ~3.6g
~equal in Water ~85.1g
~equal in Other ~0.72g

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
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
Contains more Mono. FatMonounsaturated fat +3930.2%
Contains more Poly. FatPolyunsaturated fat +3808.3%
Contains less Sat. FatSaturated fat -95.1%

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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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.