Yogurt Greek vs Yogurt Plain
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Yogurt Greek has more protein per 100 calories: 9.71 g against 7.31 g.
- Yogurt Plain is lighter per 100 g: 61.6 kcal against 85 kcal.
- Yogurt Greek leads in 13 micronutrients, including Niacin (B3), Copper, Manganese.
- Yogurt Plain leads in 15 micronutrients, including Thiamin (B1), Pantothenic Acid (B5), Choline.
Per 100 calories
| Nutrient | Yogurt Greek | Yogurt Plain |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 9.71 g | 7.31 g |
| Carbs | 11.7 g | 10.7 g |
| Fat | 1.59 g | 3.1 g |
| Vitamins | ||
| Vitamin A | 24.1 µg | 23.3 µg |
| Thiamin (B1) | 0.041 mg | 0.071 mg |
| Riboflavin (B2) | 0.293 mg | 0.338 mg |
| Niacin (B3) | 0.245 mg | 0.182 mg |
| Pantothenic Acid (B5) | 0.445 mg | 0.877 mg |
| Vitamin B6 | 0.061 mg | 0.073 mg |
| Folate | 13.9 µg | 16.2 µg |
| Vitamin B12 | 0.698 µg | 0.833 µg |
| Choline | 19.8 mg | 24.7 mg |
| Vitamin C | 0.932 mg | 1.19 mg |
| Vitamin D | 0.419 µg | 0.356 µg |
| Vitamin E | 0.028 mg | 0.049 mg |
| Vitamin K | 0.118 µg | 0.325 µg |
| Minerals | ||
| Calcium | 114 mg | 259 mg |
| Iron | 0.065 mg | 0.071 mg |
| Magnesium | 12.3 mg | 24.2 mg |
| Phosphorus | 142 mg | 203 mg |
| Potassium | 147 mg | 331 mg |
| Sodium | 39.5 mg | 93 mg |
| Zinc | 0.548 mg | 1.13 mg |
| Copper | 0.021 mg | 0.013 mg |
| Manganese | 0.021 mg | 0.005 mg |
| Selenium | 11.5 µg | 4.92 µg |
| Iodine | 25.4 µg | 29.6 µg |
| Carbohydrates | ||
| Fiber | 0.56 g | 0 g |
| Sugar | 11.1 g | 10.5 g |
| Fructose | 1.64 g | 0 g |
| Fats | ||
| Polyunsaturated Fat | 0.08 g | 0.076 g |
| Monounsaturated Fat | 0.427 g | 0.911 g |
| Saturated Fat | 0.901 g | 2.25 g |
| Trans Fat | 0.04 g | 0 g |
| Cholesterol | 8.27 mg | 12.5 mg |
| Omega-3 (ALA) | 0.007 g | 0 g |
| Omega-6 (Linoleic Acid) | 0.066 g | 0.054 g |
| Amino Acids | ||
| Histidine | 0.246 g | 0.193 g |
| Isoleucine | 0.472 g | 0.427 g |
| Leucine | 0.873 g | 0.787 g |
| Lysine | 0.752 g | 0.701 g |
| Methionine | 0.244 g | 0.231 g |
| Cystine | 0.06 g | 0.071 g |
| Phenylalanine | 0.44 g | 0.427 g |
| Tyrosine | 0.437 g | 0.394 g |
| Threonine | 0.384 g | 0.321 g |
| Tryptophan | 0.12 g | 0.044 g |
| Valine | 0.592 g | 0.646 g |
| Arginine | 0.308 g | 0.235 g |
| Alanine | 0.306 g | 0.334 g |
| Serine | 0.691 g | 0.62 g |
| Proline | 1.85 g | 1.53 g |
| Glycine | 0.172 g | 0.188 g |
| Aspartic Acid | 0.913 g | 0.927 g |
| Glutamic Acid | 0.487 g | 0.484 g |
Per 100 grams
| Nutrient | Yogurt Greek | Yogurt Plain |
|---|---|---|
| Calories | 85 kcal | 61.6 kcal |
| Protein | 8.26 g | 4.5 g |
| Carbs | 9.92 g | 6.61 g |
| Fat | 1.35 g | 1.91 g |
| Vitamins | ||
| Vitamin A | 20.4 µg | 14.3 µg |
| Thiamin (B1) | 0.035 mg | 0.044 mg |
| Riboflavin (B2) | 0.249 mg | 0.208 mg |
| Niacin (B3) | 0.208 mg | 0.112 mg |
| Pantothenic Acid (B5) | 0.378 mg | 0.54 mg |
| Vitamin B6 | 0.052 mg | 0.045 mg |
| Folate | 11.8 µg | 10 µg |
| Vitamin B12 | 0.593 µg | 0.513 µg |
| Choline | 16.8 mg | 15.2 mg |
| Vitamin C | 0.792 mg | 0.733 mg |
| Vitamin D | 0.356 µg | 0.219 µg |
| Vitamin E | 0.024 mg | 0.03 mg |
| Vitamin K | 0.1 µg | 0.2 µg |
| Minerals | ||
| Calcium | 97.2 mg | 159 mg |
| Iron | 0.055 mg | 0.044 mg |
| Magnesium | 10.4 mg | 14.9 mg |
| Phosphorus | 120 mg | 125 mg |
| Potassium | 125 mg | 204 mg |
| Sodium | 33.5 mg | 57.3 mg |
| Zinc | 0.466 mg | 0.695 mg |
| Copper | 0.018 mg | 0.008 mg |
| Manganese | 0.018 mg | 0.003 mg |
| Selenium | 9.75 µg | 3.03 µg |
| Iodine | 21.6 µg | 18.2 µg |
| Carbohydrates | ||
| Fiber | 0.476 g | 0 g |
| Sugar | 9.44 g | 6.46 g |
| Fructose | 1.39 g | 0 g |
| Fats | ||
| Polyunsaturated Fat | 0.068 g | 0.047 g |
| Monounsaturated Fat | 0.363 g | 0.561 g |
| Saturated Fat | 0.766 g | 1.38 g |
| Trans Fat | 0.034 g | 0 g |
| Cholesterol | 7.03 mg | 7.72 mg |
| Omega-3 (ALA) | 0.006 g | 0 g |
| Omega-6 (Linoleic Acid) | 0.056 g | 0.033 g |
| Amino Acids | ||
| Histidine | 0.209 g | 0.119 g |
| Isoleucine | 0.401 g | 0.263 g |
| Leucine | 0.742 g | 0.485 g |
| Lysine | 0.639 g | 0.432 g |
| Methionine | 0.207 g | 0.142 g |
| Cystine | 0.051 g | 0.044 g |
| Phenylalanine | 0.374 g | 0.263 g |
| Tyrosine | 0.371 g | 0.243 g |
| Threonine | 0.326 g | 0.198 g |
| Tryptophan | 0.102 g | 0.027 g |
| Valine | 0.503 g | 0.398 g |
| Arginine | 0.262 g | 0.145 g |
| Alanine | 0.26 g | 0.206 g |
| Serine | 0.587 g | 0.382 g |
| Proline | 1.58 g | 0.943 g |
| Glycine | 0.146 g | 0.116 g |
| Aspartic Acid | 0.776 g | 0.571 g |
| Glutamic Acid | 0.414 g | 0.298 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Yogurt Greek and Yogurt Plain, including preparation variants and research-cited compound levels, or compare any two foods.