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  6. Yogurt parfait vs. Greek yogurt

Yogurt parfait vs. Greek yogurt — In-Depth Nutrition Comparison

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What are the main differences between yogurt parfait and Greek yogurt?

  • Yogurt parfait is richer in vitamin C, vitamin B6, folate, iron, and vitamin B12, yet Greek yogurt is richer in selenium, vitamin B2, and phosphorus.
  • Yogurt parfait's daily need coverage for vitamin C is 16% higher.
  • Yogurt parfait contains less saturated fat.

We used Yogurt parfait, lowfat, with fruit, and granola and Yogurt, Greek, plain, whole milk types in this comparison.

Infographic

Yogurt parfait 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 12% 32% 17% 18% 18% 24% 40% 6.4% 0% 21%
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 MagnesiumMagnesium +54.5%
Contains more PotassiumPotassium +34%
Contains more IronIron +∞%
Contains more CopperCopper +217.6%
Contains more ZincZinc +71.2%
Contains more PhosphorusPhosphorus +45.2%
Contains less SodiumSodium -28.6%
Contains more SeleniumSelenium +148.7%
~equal in Calcium ~100mg

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 48% 10% 5% 1.5% 18% 40% 13% 0% 54% 110% 4.3% 38% 6.5%
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% 0.67% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 3.8% 8.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1400%
Contains more Vitamin EVitamin E +2400%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +204.3%
Contains more Vitamin B3Vitamin B3 +243.3%
Contains more Vitamin B6Vitamin B6 +269.8%
Contains more Vitamin B12Vitamin B12 +17.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +920%
Contains more Vitamin B2Vitamin B2 +60.7%
Contains more CholineCholine +26.9%

All nutrients comparison - raw data values

Nutrient Yogurt parfait Greek yogurt DV% diff.
Vitamin C 14.3mg 0mg 16%
Vitamin B6 0.233mg 0.063mg 13%
Folate 51µg 5µg 12%
Selenium 3.9µg 9.7µg 11%
Protein 3.36g 9g 11%
Saturated fat 0.525g 2.395g 9%
Vitamin B2 0.173mg 0.278mg 8%
Vitamin B5 0.331mg 7%
Phosphorus 93mg 135mg 6%
Iron 0.49mg 0mg 6%
Fats 1.01g 5g 6%
Vitamin B12 0.88µg 0.75µg 5%
Monounsaturated fat 0.307g 2.136g 5%
Vitamin B1 0.07mg 0.023mg 4%
Fiber 1.1g 0g 4%
Copper 0.054mg 0.017mg 4%
Carbs 15.86g 3.98g 4%
Zinc 0.89mg 0.52mg 3%
Cholesterol 3mg 13mg 3%
Vitamin A 30µg 2µg 3%
Vitamin B3 0.714mg 0.208mg 3%
Vitamin E 0.25mg 0.01mg 2%
Polyunsaturated fat 0.122g 0.469g 2%
Choline 11.9mg 15.1mg 1%
Vitamin K 1.7µg 0µg 1%
Calories 84kcal 97kcal 1%
Vitamin D 0.1µg 0µg 1%
Sodium 49mg 35mg 1%
Potassium 189mg 141mg 1%
Calcium 105mg 100mg 1%
Magnesium 17mg 11mg 1%
Vitamin D 4IU 0IU 1%
Net carbs 14.76g 3.98g N/A
Sugar 11.68g 4g N/A
Manganese 0.009mg 0%
Omega-3 - DHA 0g 0.004g N/A
Omega-3 - ALA 0.023g N/A
Omega-6 - Linoleic acid 0.209g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 16% 79%
Protein: 3.36 g
Fats: 1.01 g
Carbs: 15.86 g
Water: 78.98 g
Other: 0.79 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 +298.5%
Contains more ProteinProtein +167.9%
Contains more FatsFats +395%
~equal in Water ~81.3g
~equal in Other ~0.72g

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 32% 13%
Saturated fat: Sat. Fat 0.525 g
Monounsaturated fat: Mono. Fat 0.307 g
Polyunsaturated fat: Poly. Fat 0.122 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 -78.1%
Contains more Mono. FatMonounsaturated fat +595.8%
Contains more Poly. FatPolyunsaturated fat +284.4%

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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 parfait - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170355/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.