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Oat vs. Yogurt — In-Depth Nutrition Comparison

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The main differences between Oat and Yogurt

  • Oat is richer in Manganese, Copper, Vitamin B1, Iron, Phosphorus, Fiber, Magnesium, Zinc, and Vitamin B5, yet Yogurt is richer in Vitamin B12.
  • Daily need coverage for Manganese from Oat is 213% higher.

Food types used in this article are Oats and Yogurt, Greek, plain, nonfat.

Infographic

Oat vs Yogurt 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.
Oat
Oat
8
:
2
Yogurt
Yogurt
Contains more Iron +6642.9%
Contains more Magnesium +1509.1%
Contains more Phosphorus +287.4%
Contains more Potassium +204.3%
Contains less Sodium -94.4%
Contains more Zinc +663.5%
Contains more Copper +3582.4%
Contains more Manganese +54522.2%
Contains more Calcium +103.7%
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Yogurt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 3% 8% 58% 13% 5% 15% 6% 2% 53%
Contains more Iron +6642.9%
Contains more Magnesium +1509.1%
Contains more Phosphorus +287.4%
Contains more Potassium +204.3%
Contains less Sodium -94.4%
Contains more Zinc +663.5%
Contains more Copper +3582.4%
Contains more Manganese +54522.2%
Contains more Calcium +103.7%

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.
Oat
Oat
5
:
5
Yogurt
Yogurt
Contains more Vitamin B1 +3217.4%
Contains more Vitamin B3 +362%
Contains more Vitamin B5 +307.6%
Contains more Vitamin B6 +88.9%
Contains more Folate +700%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +100%
Contains more Vitamin B12 +∞%
Oat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
Yogurt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 6% 65% 4% 20% 15% 6% 94% 0%
Contains more Vitamin B1 +3217.4%
Contains more Vitamin B3 +362%
Contains more Vitamin B5 +307.6%
Contains more Vitamin B6 +88.9%
Contains more Folate +700%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +100%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
Oat
4
:
1
Yogurt
Yogurt
Contains more Protein +65.8%
Contains more Fats +1669.2%
Contains more Carbs +1740.8%
Contains more Other +138.9%
Contains more Water +935.3%
Oat
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
Yogurt
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 Protein +65.8%
Contains more Fats +1669.2%
Contains more Carbs +1740.8%
Contains more Other +138.9%
Contains more Water +935.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oat
Oat
2
:
1
Yogurt
Yogurt
Contains more Monounsaturated Fat +4009.4%
Contains more Polyunsaturated fat +21025%
Contains less Saturated Fat -90.4%
Oat
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Yogurt
64% 29% 7%
Saturated Fat: 0.117 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.012 g
Contains more Monounsaturated Fat +4009.4%
Contains more Polyunsaturated fat +21025%
Contains less Saturated Fat -90.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oat Yogurt
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Oat Yogurt Opinion
Net carbs 55.67g 3.6g Oat
Protein 16.89g 10.19g Oat
Fats 6.9g 0.39g Oat
Carbs 66.27g 3.6g Oat
Calories 389kcal 59kcal Oat
Sugar 3.24g Oat
Fiber 10.6g 0g Oat
Calcium 54mg 110mg Yogurt
Iron 4.72mg 0.07mg Oat
Magnesium 177mg 11mg Oat
Phosphorus 523mg 135mg Oat
Potassium 429mg 141mg Oat
Sodium 2mg 36mg Oat
Zinc 3.97mg 0.52mg Oat
Copper 0.626mg 0.017mg Oat
Manganese 4.916mg 0.009mg Oat
Selenium 9.7µg Yogurt
Vitamin A 0IU 4IU Yogurt
Vitamin A RAE 0µg 1µg Yogurt
Vitamin E 0.01mg Yogurt
Vitamin B1 0.763mg 0.023mg Oat
Vitamin B2 0.139mg 0.278mg Yogurt
Vitamin B3 0.961mg 0.208mg Oat
Vitamin B5 1.349mg 0.331mg Oat
Vitamin B6 0.119mg 0.063mg Oat
Folate 56µg 7µg Oat
Vitamin B12 0µg 0.75µg Yogurt
Tryptophan 0.234mg Oat
Threonine 0.575mg Oat
Isoleucine 0.694mg Oat
Leucine 1.284mg Oat
Lysine 0.701mg Oat
Methionine 0.312mg Oat
Phenylalanine 0.895mg Oat
Valine 0.937mg Oat
Histidine 0.405mg Oat
Cholesterol 0mg 5mg Oat
Trans Fat 0.006g Oat
Saturated Fat 1.217g 0.117g Yogurt
Monounsaturated Fat 2.178g 0.053g Oat
Polyunsaturated fat 2.535g 0.012g Oat
Omega-6 - Linoleic acid 0.01g Yogurt
Omega-3 - ALA 0.001g Yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat Yogurt
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
33%
Oat
17%
Yogurt
Minerals Daily Need Coverage Score
154%
Oat
19%
Yogurt

Comparison summary

Which food is lower in Saturated Fat?
Yogurt
Yogurt is lower in Saturated Fat (difference - 1.1g)
Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 40)
Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 3.24g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 34mg)
Which food is lower in Cholesterol?
Oat
Oat is lower in Cholesterol (difference - 5mg)
Which food is cheaper?
Oat
Oat is cheaper (difference - $2)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.