Yogurt vs. Chicken
Nutrition comparison of Yogurt and Cooked Chicken
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
yogurt
versus
cooked
chicken
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in yogurt and chicken:
- Chicken has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
- Chicken is an excellent source of potassium and protein.
- Yogurt has 7.2 times less cholesterol than chicken.
- Yogurt is an excellent source of calcium.
USDA sources for nutritional information: Yogurt (Yogurt, plain, whole milk) and Chicken (Chicken, ground, crumbles, cooked, pan-browned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chicken is high in calories and yogurt has 68% less calories than chicken - chicken has 189 calories per 100 grams and yogurt has 61 calories.
For macronutrient ratios, yogurt is much lighter in protein, much heavier in carbs and lighter in fat compared to chicken per calorie. Yogurt has a macronutrient ratio of 22:30:48 and for chicken, 49:0:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Yogurt | Chicken | |
|---|---|---|
| Protein | 22% | 49% |
| Carbohydrates | 30% | ~ |
| Fat | 48% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Both yogurt and chicken are low in carbohydrates - yogurt has 4.7g of total carbs per 100 grams and chicken does not contain significant amounts.
sugar
Chicken has less sugar than yogurt - yogurt has 4.7g of sugar per 100 grams and chicken does not contain significant amounts.
Protein
protein
Chicken is an excellent source of protein and it has 571% more protein than yogurt - chicken has 23.3g of protein per 100 grams and yogurt has 3.5g of protein.
Fat
saturated fat
Yogurt has 33% less saturated fat than chicken - chicken has 3.1g of saturated fat per 100 grams and yogurt has 2.1g of saturated fat.
trans fat
Both chicken and yogurt are low in trans fat - chicken has 0.09g of trans fat per 100 grams and yogurt does not contain significant amounts.
cholesterol
Yogurt has 7.2 times less cholesterol than chicken - chicken has 107mg of cholesterol per 100 grams and yogurt has 13mg of cholesterol.
Vitamins
Vitamin C
Yogurt and chicken contain similar amounts of Vitamin C - yogurt has 0.5mg of Vitamin C per 100 grams and chicken does not contain significant amounts.
Vitamin A
Yogurt has more Vitamin A than chicken - yogurt has 27ug of Vitamin A per 100 grams and chicken does not contain significant amounts.
Vitamin D
Yogurt and chicken contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and chicken does not contain significant amounts.
Vitamin E
Chicken and yogurt contain similar amounts of Vitamin E - chicken has 0.39mg of Vitamin E per 100 grams and yogurt has 0.06mg of Vitamin E.
Vitamin K
Chicken and yogurt contain similar amounts of Vitamin K - chicken has 2.1ug of Vitamin K per 100 grams and yogurt has 0.2ug of Vitamin K.
The B Vitamins
Chicken has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both yogurt and chicken contain significant amounts of folate and Vitamin B12.
| Yogurt | Chicken | |
|---|---|---|
| Thiamin | 0.029 MG | 0.121 MG |
| Riboflavin | 0.142 MG | 0.302 MG |
| Niacin | 0.075 MG | 7.107 MG |
| Pantothenic acid | 0.389 MG | 1.327 MG |
| Vitamin B6 | 0.032 MG | 0.538 MG |
| Folate | 7 UG | 2 UG |
| Vitamin B12 | 0.37 UG | 0.51 UG |
Minerals
calcium
Yogurt is an excellent source of calcium and it has 14 times more calcium than chicken - chicken has 8mg of calcium per 100 grams and yogurt has 121mg of calcium.
iron
Chicken has 17 times more iron than yogurt - chicken has 0.93mg of iron per 100 grams and yogurt has 0.05mg of iron.
potassium
Chicken is an excellent source of potassium and it has 337% more potassium than yogurt - chicken has 677mg of potassium per 100 grams and yogurt has 155mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chicken has more alpha linoleic acid (ALA), DHA and DPA than yogurt per 100 grams.
| Yogurt | Chicken | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.1 G |
| DHA | ~ | 0.031 G |
| EPA | ~ | 0.008 G |
| DPA | ~ | 0.016 G |
| Total | 0.027 G | 0.155 G |
omega 6s
Comparing omega-6 fatty acids, chicken has more linoleic acid than yogurt per 100 grams.
| Yogurt | Chicken | |
|---|---|---|
| linoleic acid | 0.065 G | 1.818 G |
| other omega 6 | ~ | 0.02 G |
| Total | 0.065 G | 1.838 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Yogurt g
()
|
Daily Values (%) |
Cooked Chicken g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does chicken or yogurt contain more calories in 100 grams?Chicken is high in calories and yogurt has 70% less calories than chicken - chicken has 189 calories in 100g and yogurt has 61 calories.
Is chicken or yogurt better for protein?
Chicken is a fantastic source of protein and it has 570% more protein than yogurt - chicken has 23.3g of protein per 100 grams and yogurt has 3.5g of protein.
Does chicken or yogurt contain more calcium?
Yogurt is a rich source of calcium and it has 14 times more calcium than chicken - chicken has 8mg of calcium in 100 grams and yogurt has 121mg of calcium.
Does chicken or yogurt contain more potassium?
Chicken is a rich source of potassium and it has 340% more potassium than yogurt - chicken has 677mg of potassium in 100 grams and yogurt has 155mg of potassium.