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  6. Yogurt vs. Oatmeal

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, Vitamin A RAE, and Folate.
  • Daily need coverage for Iron from Oatmeal is 74% higher.

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

Yogurt vs Oatmeal 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
5
:
5
Oatmeal
Oatmeal
Contains more Calcium +37.5%
Contains more Phosphorus +75.3%
Contains more Potassium +131.1%
Contains less Sodium -26.5%
Contains more Selenium +94%
Contains more Iron +8414.3%
Contains more Magnesium +136.4%
Contains more Zinc +19.2%
Contains more Copper +288.2%
Contains more Manganese +6100%
Yogurt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 3% 8% 58% 13% 5% 15% 6% 2% 53%
Oatmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Contains more Calcium +37.5%
Contains more Phosphorus +75.3%
Contains more Potassium +131.1%
Contains less Sodium -26.5%
Contains more Selenium +94%
Contains more Iron +8414.3%
Contains more Magnesium +136.4%
Contains more Zinc +19.2%
Contains more Copper +288.2%
Contains more Manganese +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.
Yogurt
Yogurt
3
:
7
Oatmeal
Oatmeal
Contains more Vitamin B2 +29.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +10725%
Contains more Vitamin E +600%
Contains more Vitamin B1 +1030.4%
Contains more Vitamin B3 +1354.3%
Contains more Vitamin B6 +360.3%
Contains more Folate +528.6%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.317
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%
Oatmeal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Contains more Vitamin B2 +29.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +10725%
Contains more Vitamin E +600%
Contains more Vitamin B1 +1030.4%
Contains more Vitamin B3 +1354.3%
Contains more Vitamin B6 +360.3%
Contains more Folate +528.6%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.317

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yogurt
Yogurt
3
:
2
Oatmeal
Oatmeal
Contains more Protein +330%
Contains more Other +26.3%
Contains more Fats +248.7%
Contains more Carbs +224.2%
Equal in Water - 84.03
Yogurt
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Oatmeal
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more Protein +330%
Contains more Other +26.3%
Contains more Fats +248.7%
Contains more Carbs +224.2%
Equal in Water - 84.03

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yogurt
Yogurt
1
:
2
Oatmeal
Oatmeal
Contains less Saturated Fat -48.2%
Contains more Monounsaturated Fat +637.7%
Contains more Polyunsaturated fat +3450%
Yogurt
64% 29% 7%
Saturated Fat: 0.117 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.012 g
Oatmeal
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
Contains less Saturated Fat -48.2%
Contains more Monounsaturated Fat +637.7%
Contains more Polyunsaturated fat +3450%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Yogurt
Yogurt
2
:
2
Oatmeal
Oatmeal
Contains more Lactose +∞%
Contains more Galactose +337.5%
Contains more Starch +∞%
Contains more Sucrose +∞%
Yogurt
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.54 g
Maltose: 0 g
Galactose: 0.7 g
Oatmeal
96% 3%
Starch: 10.37 g
Sucrose: 0.29 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.16 g
Contains more Lactose +∞%
Contains more Galactose +337.5%
Contains more Starch +∞%
Contains more Sucrose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yogurt Oatmeal Opinion
Net carbs 3.6g 9.97g Oatmeal
Protein 10.19g 2.37g Yogurt
Fats 0.39g 1.36g Oatmeal
Carbs 3.6g 11.67g Oatmeal
Calories 59kcal 68kcal Oatmeal
Starch 10.37g Oatmeal
Sugar 3.24g 0.46g Oatmeal
Fiber 0g 1.7g Oatmeal
Calcium 110mg 80mg Yogurt
Iron 0.07mg 5.96mg Oatmeal
Magnesium 11mg 26mg Oatmeal
Phosphorus 135mg 77mg Yogurt
Potassium 141mg 61mg Yogurt
Sodium 36mg 49mg Yogurt
Zinc 0.52mg 0.62mg Oatmeal
Copper 0.017mg 0.066mg Oatmeal
Manganese 0.009mg 0.558mg Oatmeal
Selenium 9.7µg 5µg Yogurt
Vitamin A 4IU 433IU Oatmeal
Vitamin A RAE 1µg 130µg Oatmeal
Vitamin E 0.01mg 0.07mg Oatmeal
Vitamin B1 0.023mg 0.26mg Oatmeal
Vitamin B2 0.278mg 0.215mg Yogurt
Vitamin B3 0.208mg 3.025mg Oatmeal
Vitamin B5 0.331mg 0.317mg Yogurt
Vitamin B6 0.063mg 0.29mg Oatmeal
Folate 7µg 44µg Oatmeal
Vitamin B12 0.75µg 0µg Yogurt
Vitamin K 0µg 0.4µg Oatmeal
Tryptophan 0.04mg Oatmeal
Threonine 0.083mg Oatmeal
Isoleucine 0.105mg Oatmeal
Leucine 0.2mg Oatmeal
Lysine 0.135mg Oatmeal
Methionine 0.04mg Oatmeal
Phenylalanine 0.13mg Oatmeal
Valine 0.151mg Oatmeal
Histidine 0.057mg Oatmeal
Cholesterol 5mg 0mg Oatmeal
Trans Fat 0.006g 0.003g Oatmeal
Saturated Fat 0.117g 0.226g Yogurt
Monounsaturated Fat 0.053g 0.391g Oatmeal
Polyunsaturated fat 0.012g 0.426g Oatmeal
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
Yogurt Oatmeal
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
17%
Yogurt
27%
Oatmeal
Minerals Daily Need Coverage Score
19%
Yogurt
45%
Oatmeal

Comparison summary

Which food contains less Sodium?
Yogurt
Yogurt contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Yogurt
Yogurt is lower in Saturated Fat (difference - 0.109g)
Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 60)
Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 2.78g)
Which food is lower in Cholesterol?
Oatmeal
Oatmeal is lower in Cholesterol (difference - 5mg)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $2.6)
Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
Which food is richer in minerals?
?
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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.