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Yogurt vs. Greek yogurt — In-Depth Nutrition Comparison

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How are Yogurt and Greek yogurt different?

  • Greek yogurt has more Monounsaturated Fat than Yogurt.
  • Daily need coverage for Saturated Fat from Greek yogurt is 11% higher.
  • Yogurt has less Saturated Fat.

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

Infographic

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.
Yogurt
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%
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 IronIron +∞%
~equal in Magnesium ~11mg
~equal in Calcium ~100mg
~equal in Potassium ~141mg
~equal in Copper ~0.017mg
~equal in Zinc ~0.52mg
~equal in Phosphorus ~135mg
~equal in Sodium ~35mg
~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.
Yogurt
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% 0.24% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
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 FolateFolate +40%
Contains more Vitamin AVitamin A +275%
~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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yogurt
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
9% 5% 4% 81%
Protein: 9 g
Fats: 5 g
Carbs: 3.98 g
Water: 81.3 g
Other: 0.72 g
Contains more ProteinProtein +13.2%
Contains more FatsFats +1182.1%
Contains more CarbsCarbs +10.6%
~equal in Water ~81.3g
~equal in Other ~0.72g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yogurt
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
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 -95.1%
Contains more Mono. FatMonounsaturated Fat +3930.2%
Contains more Poly. FatPolyunsaturated fat +3808.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yogurt Greek yogurt Opinion
Calories 59kcal 97kcal Greek yogurt
Protein 10.19g 9g Yogurt
Fats 0.39g 5g Greek yogurt
Net carbs 3.6g 3.98g Greek yogurt
Carbs 3.6g 3.98g Greek yogurt
Cholesterol 5mg 13mg Yogurt
Magnesium 11mg 11mg
Calcium 110mg 100mg Yogurt
Potassium 141mg 141mg
Iron 0.07mg 0mg Yogurt
Sugar 3.24g 4g Yogurt
Copper 0.017mg 0.017mg
Zinc 0.52mg 0.52mg
Phosphorus 135mg 135mg
Sodium 36mg 35mg Greek yogurt
Vitamin A 4IU 15IU Greek yogurt
Vitamin A 1µg 2µg Greek yogurt
Vitamin E 0.01mg 0.01mg
Manganese 0.009mg 0.009mg
Selenium 9.7µg 9.7µg
Vitamin B1 0.023mg 0.023mg
Vitamin B2 0.278mg 0.278mg
Vitamin B3 0.208mg 0.208mg
Vitamin B5 0.331mg 0.331mg
Vitamin B6 0.063mg 0.063mg
Vitamin B12 0.75µg 0.75µg
Folate 7µg 5µg Yogurt
Trans Fat 0.006g 0g Greek yogurt
Choline 15.1mg 15.1mg
Saturated Fat 0.117g 2.395g Yogurt
Monounsaturated Fat 0.053g 2.136g Greek yogurt
Polyunsaturated fat 0.012g 0.469g Greek yogurt
Omega-3 - DHA 0g 0.004g Greek yogurt
Omega-3 - ALA 0.001g 0.023g Greek yogurt
Omega-6 - Linoleic acid 0.01g 0.209g Greek yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
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
17%
Yogurt
17%
Greek yogurt
Minerals Daily Need Coverage Score
19%
Yogurt
19%
Greek yogurt

Comparison summary

Which food is lower in Cholesterol?
Yogurt
Yogurt is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Yogurt
Yogurt is lower in Sugar (difference - 0.76g)
Which food is lower in Saturated Fat?
Yogurt
Yogurt is lower in Saturated Fat (difference - 2.278g)
Which food is richer in minerals?
Yogurt
Yogurt is relatively richer in minerals
Which food contains less Sodium?
Greek yogurt
Greek yogurt contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Greek yogurt
Greek yogurt is lower in glycemic index (difference - 7)
Which food is cheaper?
Greek yogurt
Greek yogurt is cheaper (difference - $2.6)
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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.