Oatmeal vs. Greek yogurt — In-Depth Nutrition Comparison

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What are the main differences between oatmeal and Greek yogurt?

Oatmeal is richer in iron, manganese, vitamin B1, vitamin B3, vitamin B6, folate, and vitamin A, yet Greek yogurt is richer in vitamin B12 and selenium.
Oatmeal's daily need coverage for iron is 75% higher.
Oatmeal has 62 times more manganese than Greek yogurt. Oatmeal has 0.558mg of manganese, while Greek yogurt has 0.009mg.
Oatmeal contains less saturated fat.
Greek yogurt has a lower glycemic index than oatmeal.

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

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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.

Oatmeal

Greek yogurt

Contains more MagnesiumMagnesium	+136.4%
Contains more IronIron	+∞%
Contains more CopperCopper	+288.2%
Contains more ZincZinc	+19.2%
Contains more ManganeseManganese	+6100%

Contains more CalciumCalcium	+25%
Contains more PotassiumPotassium	+131.1%
Contains more PhosphorusPhosphorus	+75.3%
Contains less SodiumSodium	-28.6%
Contains more SeleniumSelenium	+94%

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.

Oatmeal

Greek yogurt

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%

Contains more Vitamin B2Vitamin B2	+29.3%
Contains more Vitamin B12Vitamin B12	+∞%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~0.331mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	5.96mg	0mg	75%
Vitamin B12	0µg	0.75µg	31%
Manganese	0.558mg	0.009mg	24%
Vitamin B1	0.26mg	0.023mg	20%
Vitamin B3	3.025mg	0.208mg	18%
Vitamin B6	0.29mg	0.063mg	17%
Vitamin A	130µg	2µg	14%
Protein	2.37g	9g	13%
Folate	44µg	5µg	10%
Saturated fat	0.226g	2.395g	10%
Selenium	5µg	9.7µg	9%
Phosphorus	77mg	135mg	8%
Fiber	1.7g	0g	7%
Fats	1.36g	5g	6%
Copper	0.066mg	0.017mg	5%
Vitamin B2	0.215mg	0.278mg	5%
Cholesterol	0mg	13mg	4%
Magnesium	26mg	11mg	4%
Starch	10.37g		4%
Monounsaturated fat	0.391g	2.136g	4%
Carbs	11.67g	3.98g	3%
Calcium	80mg	100mg	2%
Potassium	61mg	141mg	2%
Choline	4.7mg	15.1mg	2%
Calories	68kcal	97kcal	1%
Zinc	0.62mg	0.52mg	1%
Sodium	49mg	35mg	1%
Protein per 100 calories	3.5g	9.3g	N/A
Calories per 10 g protein	287kcal	108kcal	N/A
Weight per 100 calories	147g	103g	N/A
Unsaturated / Saturated Fat ratio	3.6	1.1	N/A
Net carbs	9.97g	3.98g	N/A
Sugar	0.46g	4g	N/A
Vitamin E	0.07mg	0.01mg	0%
Vitamin B5	0.317mg	0.331mg	0%
Vitamin K	0.4µg	0µg	0%
Trans fat	0.003g	0g	N/A
Polyunsaturated fat	0.426g	0.469g	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	0g	0.004g	N/A
Omega-3 - ALA		0.023g	N/A
Omega-6 - Linoleic acid		0.209g	N/A