Greek yogurt vs. Oatmeal — In-Depth Nutrition Comparison

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What are the main differences between Greek yogurt and oatmeal?

Greek yogurt is richer in vitamin B12 and selenium, yet oatmeal is richer in iron, manganese, vitamin B1, vitamin B3, vitamin B6, folate, and vitamin A.
Oatmeal's daily need coverage for iron is 75% higher.
Oatmeal contains less saturated fat.
Greek yogurt has a lower glycemic index than oatmeal.

We used Yogurt, Greek, plain, whole milk and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) types in this comparison.

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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.

Greek yogurt

Oatmeal

Contains more CalciumCalcium	+25%
Contains more PotassiumPotassium	+131.1%
Contains more PhosphorusPhosphorus	+75.3%
Contains less SodiumSodium	-28.6%
Contains more SeleniumSelenium	+94%

Contains more MagnesiumMagnesium	+136.4%
Contains more IronIron	+∞%
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.

Greek yogurt

Oatmeal

Contains more Vitamin B2Vitamin B2	+29.3%
Contains more Vitamin B12Vitamin B12	+∞%

Contains more Vitamin AVitamin A	+6400%
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	+780%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~0.317mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	0mg	5.96mg	75%
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%
Vitamin A	2µg	130µg	14%
Protein	9g	2.37g	13%
Folate	5µg	44µg	10%
Saturated fat	2.395g	0.226g	10%
Selenium	9.7µg	5µg	9%
Phosphorus	135mg	77mg	8%
Fiber	0g	1.7g	7%
Fats	5g	1.36g	6%
Copper	0.017mg	0.066mg	5%
Vitamin B2	0.278mg	0.215mg	5%
Cholesterol	13mg	0mg	4%
Magnesium	11mg	26mg	4%
Starch		10.37g	4%
Monounsaturated fat	2.136g	0.391g	4%
Carbs	3.98g	11.67g	3%
Calcium	100mg	80mg	2%
Potassium	141mg	61mg	2%
Choline	15.1mg	4.7mg	2%
Calories	97kcal	68kcal	1%
Zinc	0.52mg	0.62mg	1%
Sodium	35mg	49mg	1%
Protein per 100 calories	9.3g	3.5g	N/A
Calories per 10 g protein	108kcal	287kcal	N/A
Weight per 100 calories	103g	147g	N/A
Unsaturated / Saturated Fat ratio	1.1	3.6	N/A
Net carbs	3.98g	9.97g	N/A
Sugar	4g	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	0g	0.003g	N/A
Polyunsaturated fat	0.469g	0.426g	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 - DHA	0.004g	0g	N/A
Omega-3 - ALA	0.023g		N/A
Omega-6 - Linoleic acid	0.209g		N/A