Yogurt vs. Oatmeal — In-Depth Nutrition Comparison
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How are yogurt and oatmeal different?
- Yogurt is higher in vitamin B12, selenium, and phosphorus; however, oatmeal is richer in iron, manganese, vitamin B1, vitamin B3, vitamin B6, folate, and vitamin A.
- Daily need coverage for iron for oatmeal is 74% higher.
- Yogurt has a lower glycemic index (19) than oatmeal (79).
Yogurt, Greek, plain, nonfat and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) are the varieties used in this article.
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.
| Contains more CalciumCalcium | +37.5% |
| Contains more PotassiumPotassium | +131.1% |
| Contains more PhosphorusPhosphorus | +75.3% |
| Contains less SodiumSodium | -26.5% |
| Contains more SeleniumSelenium | +94% |
| Contains more MagnesiumMagnesium | +136.4% |
| Contains more IronIron | +8414.3% |
| Contains more CopperCopper | +288.2% |
| Contains more ZincZinc | +19.2% |
| Contains more ManganeseManganese | +6100% |
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.
| Contains more Vitamin B2Vitamin B2 | +29.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +221.3% |
| Contains more Vitamin AVitamin A | +12900% |
| 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 | +528.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.07mg | 5.96mg | 74% |
| Vitamin B12 | 0.75µg | 0µg | 31% |
| Manganese | 0.009mg | 0.558mg | 24% |
| Vitamin B1 | 0.023mg | 0.26mg | 20% |
| Vitamin B3 | 0.208mg | 3.025mg | 18% |
| Vitamin B6 | 0.063mg | 0.29mg | 17% |
| Protein | 10.19g | 2.37g | 16% |
| Vitamin A | 1µg | 130µg | 14% |
| Folate | 7µg | 44µg | 9% |
| Selenium | 9.7µg | 5µg | 9% |
| Phosphorus | 135mg | 77mg | 8% |
| Fiber | 0g | 1.7g | 7% |
| Vitamin B2 | 0.278mg | 0.215mg | 5% |
| Copper | 0.017mg | 0.066mg | 5% |
| Starch | 10.37g | 4% | |
| Magnesium | 11mg | 26mg | 4% |
| Calcium | 110mg | 80mg | 3% |
| Carbs | 3.6g | 11.67g | 3% |
| Polyunsaturated fat | 0.012g | 0.426g | 3% |
| Potassium | 141mg | 61mg | 2% |
| Choline | 15.1mg | 4.7mg | 2% |
| Cholesterol | 5mg | 0mg | 2% |
| Monounsaturated fat | 0.053g | 0.391g | 1% |
| Sodium | 36mg | 49mg | 1% |
| Fats | 0.39g | 1.36g | 1% |
| Zinc | 0.52mg | 0.62mg | 1% |
| Calories | 59kcal | 68kcal | 0% |
| Net carbs | 3.6g | 9.97g | N/A |
| Sugar | 3.24g | 0.46g | N/A |
| Vitamin E | 0.01mg | 0.07mg | 0% |
| Vitamin B5 | 0.331mg | 0.317mg | 0% |
| Vitamin K | 0µg | 0.4µg | 0% |
| Trans fat | 0.006g | 0.003g | N/A |
| Saturated fat | 0.117g | 0.226g | 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 - ALA | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 0.01g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +330% |
| Contains more OtherOther | +26.3% |
| Contains more FatsFats | +248.7% |
| Contains more CarbsCarbs | +224.2% |
~equal in
Water
~84.03g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -48.2% |
| Contains more Mono. FatMonounsaturated fat | +637.7% |
| Contains more Poly. FatPolyunsaturated fat | +3450% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more LactoseLactose | +∞% |
| Contains more GalactoseGalactose | +337.5% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
~equal in
Glucose
~0g
~equal in
Fructose
~0g
~equal in
Maltose
~0g
