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  6. Greek yogurt vs. Yogurt, plain, low fat, 12 grams protein per 8 ounce

Greek yogurt vs. Yogurt, plain, low fat, 12 grams protein per 8 ounce — In-Depth Nutrition Comparison

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Significant differences between Greek yogurt and yogurt, plain, low fat, 12 grams protein per 8 ounce

  • Greek yogurt has more selenium, vitamin B12, and monounsaturated fat; however, yogurt, plain, low fat, 12 grams protein per 8 ounce is richer in calcium and vitamin B5.
  • Greek yogurt covers your daily selenium needs 12% more than yogurt, plain, low fat, 12 grams protein per 8 ounce.
  • Yogurt, plain, low fat, 12 grams protein per 8 ounce has 5 times less monounsaturated fat than Greek yogurt. Greek yogurt has 2.136g of monounsaturated fat, while yogurt, plain, low fat, 12 grams protein per 8 ounce has 0.426g.
  • Yogurt, plain, low fat, 12 grams protein per 8 ounce contains less saturated fat.

Specific food types used in this comparison are Yogurt, Greek, plain, whole milk and Yogurt, plain, low fat, 12 grams protein per 8 ounce.

Infographic

Greek yogurt vs Yogurt, plain, low fat, 12 grams protein per 8 ounce 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 55% 21% 3% 4.3% 24% 62% 9.1% 0.52% 18%
Contains more CopperCopper +30.8%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +125%
Contains more SeleniumSelenium +193.9%
Contains more MagnesiumMagnesium +54.5%
Contains more CalciumCalcium +83%
Contains more PotassiumPotassium +66%
Contains more IronIron +∞%
Contains more ZincZinc +71.2%
~equal in Phosphorus ~144mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0.67% 0.2% 5.8% 64% 3.9% 20% 15% 94% 0% 3.8%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 2.7% 0% 4.7% 0.6% 11% 49% 2.1% 35% 11% 70% 0.5% 8.3%
Contains more Vitamin B2Vitamin B2 +29.9%
Contains more Vitamin B3Vitamin B3 +82.5%
Contains more Vitamin B6Vitamin B6 +28.6%
Contains more Vitamin B12Vitamin B12 +33.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B1Vitamin B1 +91.3%
Contains more Vitamin B5Vitamin B5 +78.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +120%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Greek yogurt Yogurt, plain, low fat, 12 grams protein per 8 ounce DV% diff.
Selenium 9.7µg 3.3µg 12%
Protein 9g 5.25g 8%
Calcium 100mg 183mg 8%
Vitamin B12 0.75µg 0.56µg 8%
Saturated fat 2.395g 1g 6%
Fats 5g 1.55g 5%
Vitamin B2 0.278mg 0.214mg 5%
Vitamin B5 0.331mg 0.591mg 5%
Monounsaturated fat 2.136g 0.426g 4%
Potassium 141mg 234mg 3%
Zinc 0.52mg 0.89mg 3%
Polyunsaturated fat 0.469g 0.044g 3%
Calories 97kcal 63kcal 2%
Cholesterol 13mg 6mg 2%
Sodium 35mg 70mg 2%
Vitamin B1 0.023mg 0.044mg 2%
Folate 5µg 11µg 2%
Vitamin C 0mg 0.8mg 1%
Carbs 3.98g 7.04g 1%
Magnesium 11mg 17mg 1%
Iron 0mg 0.08mg 1%
Phosphorus 135mg 144mg 1%
Vitamin A 2µg 14µg 1%
Vitamin B3 0.208mg 0.114mg 1%
Vitamin B6 0.063mg 0.049mg 1%
Protein per 100 calories 9.3g 8.3g N/A
Calories per 10 g protein 108kcal 120kcal N/A
Weight per 100 calories 103g 159g N/A
Unsaturated / Saturated Fat ratio 1.1 0.47 N/A
Net carbs 3.98g 7.04g N/A
Vitamin D* 0 IU 1 IU 0%
Sugar 4g 7.04g N/A
Copper 0.017mg 0.013mg 0%
Vitamin E 0.01mg 0.03mg 0%
Manganese 0.009mg 0.004mg 0%
Vitamin K 0µg 0.2µg 0%
Choline 15.1mg 15.2mg 0%
Tryptophan 0.03mg 0%
Threonine 0.216mg 0%
Isoleucine 0.286mg 0%
Leucine 0.529mg 0%
Lysine 0.471mg 0%
Methionine 0.155mg 0%
Phenylalanine 0.286mg 0%
Valine 0.434mg 0%
Histidine 0.13mg 0%
Omega-3 - DHA 0.004g 0g 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
9% 5% 4% 81%
Protein: 9 g
Fats: 5 g
Carbs: 3.98 g
Water: 81.3 g
Other: 0.72 g
5% 7% 85%
Protein: 5.25 g
Fats: 1.55 g
Carbs: 7.04 g
Water: 85.07 g
Other: 1.09 g
Contains more ProteinProtein +71.4%
Contains more FatsFats +222.6%
Contains more CarbsCarbs +76.9%
Contains more OtherOther +51.4%
~equal in Water ~85.07g

Fat Type Comparison

Fat type breakdown side-by-side comparison
48% 43% 9%
Saturated fat: Sat. Fat 2.395 g
Monounsaturated fat: Mono. Fat 2.136 g
Polyunsaturated fat: Poly. Fat 0.469 g
68% 29% 3%
Saturated fat: Sat. Fat 1 g
Monounsaturated fat: Mono. Fat 0.426 g
Polyunsaturated fat: Poly. Fat 0.044 g
Contains more Mono. FatMonounsaturated fat +401.4%
Contains more Poly. FatPolyunsaturated fat +965.9%
Contains less Sat. FatSaturated fat -58.2%

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. Greek yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171304/nutrients
  2. Yogurt, plain, low fat, 12 grams protein per 8 ounce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170886/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.