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Soy yogurt vs. Greek yogurt — In-Depth Nutrition Comparison

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A recap on differences between Soy yogurt and Greek yogurt

  • Greek yogurt has less Vitamin C, and Vitamin D.
  • Soy yogurt covers your daily Vitamin C needs 15% more than Greek yogurt.
  • Soy yogurt has less Saturated Fat.

Food varieties used in this article are SILK Plain soy yogurt and Yogurt, Greek, plain, whole milk.

Infographic

Soy yogurt vs Greek 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 40% 0% 0% 0% 0% 0% 1.7% 0% 0%
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%
Contains more CalciumCalcium +32%
Contains less SodiumSodium -62.9%
~equal in Iron ~0mg

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 44% 0% 0% 39% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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% 0.9% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 3.8% 8.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 2% 10% 85%
Protein: 2.64 g
Fats: 1.76 g
Carbs: 9.69 g
Water: 84.67 g
Other: 1.24 g
9% 5% 4% 81%
Protein: 9 g
Fats: 5 g
Carbs: 3.98 g
Water: 81.3 g
Other: 0.72 g
Contains more CarbsCarbs +143.5%
Contains more OtherOther +72.2%
Contains more ProteinProtein +240.9%
Contains more FatsFats +184.1%
~equal in Water ~81.3g

Fat Type Comparison

Fat type breakdown side-by-side comparison
100%
Saturated Fat: Sat. Fat 0.22 g
Monounsaturated Fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 g
48% 43% 9%
Saturated Fat: Sat. Fat 2.395 g
Monounsaturated Fat: Mono. Fat 2.136 g
Polyunsaturated fat: Poly. Fat 0.469 g
Contains less Sat. FatSaturated Fat -90.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soy yogurt Greek yogurt Opinion
Calories 66kcal 97kcal Greek yogurt
Protein 2.64g 9g Greek yogurt
Fats 1.76g 5g Greek yogurt
Vitamin C 13.2mg 0mg Soy yogurt
Net carbs 9.29g 3.98g Soy yogurt
Carbs 9.69g 3.98g Soy yogurt
Cholesterol 0mg 13mg Soy yogurt
Vitamin D 53IU 0IU Soy yogurt
Magnesium 11mg Greek yogurt
Calcium 132mg 100mg Soy yogurt
Potassium 141mg Greek yogurt
Sugar 5.29g 4g Greek yogurt
Fiber 0.4g 0g Soy yogurt
Copper 0.017mg Greek yogurt
Zinc 0.52mg Greek yogurt
Phosphorus 135mg Greek yogurt
Sodium 13mg 35mg Soy yogurt
Vitamin A 0IU 15IU Greek yogurt
Vitamin A 2µg Greek yogurt
Vitamin E 0.01mg Greek yogurt
Vitamin D 1.3µg 0µg Soy yogurt
Manganese 0.009mg Greek yogurt
Selenium 9.7µg Greek yogurt
Vitamin B1 0.023mg Greek yogurt
Vitamin B2 0.278mg Greek yogurt
Vitamin B3 0.208mg Greek yogurt
Vitamin B5 0.331mg Greek yogurt
Vitamin B6 0.063mg Greek yogurt
Vitamin B12 0.75µg Greek yogurt
Folate 5µg Greek yogurt
Choline 15.1mg Greek yogurt
Saturated Fat 0.22g 2.395g Soy yogurt
Monounsaturated Fat 2.136g Greek yogurt
Polyunsaturated fat 0.469g Greek yogurt
Omega-3 - DHA 0.004g Greek yogurt
Omega-3 - ALA 0.023g Greek yogurt
Omega-6 - Linoleic acid 0.209g Greek yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy yogurt Greek yogurt
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
6%
Soy yogurt
17%
Greek yogurt
Minerals Daily Need Coverage Score
4%
Soy yogurt
19%
Greek yogurt

Comparison summary

Which food is lower in Cholesterol?
Soy yogurt
Soy yogurt is lower in Cholesterol (difference - 13mg)
Which food contains less Sodium?
Soy yogurt
Soy yogurt contains less Sodium (difference - 22mg)
Which food is lower in Saturated Fat?
Soy yogurt
Soy yogurt is lower in Saturated Fat (difference - 2.175g)
Which food is lower in glycemic index?
Soy yogurt
Soy yogurt is lower in glycemic index (difference - 12)
Which food is lower in Sugar?
Greek yogurt
Greek yogurt is lower in Sugar (difference - 1.29g)
Which food is richer in minerals?
Greek yogurt
Greek yogurt is relatively richer in minerals
Which food is richer in vitamins?
Greek yogurt
Greek yogurt is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Soy yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175227/nutrients
  2. Greek yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171304/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.