Greek Yogurt vs. Vegetable Oil

Nutrition comparison of Greek Yogurt and Vegetable Oil


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of greek yogurt versus vegetable oil (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in greek yogurt and vegetable oil:

  • Greek yogurt has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
  • Greek yogurt has signficantly more Vitamin A than vegetable oil.
  • Greek yogurt has signficantly more potassium than vegetable oil.
  • Greek yogurt is a great source of protein.
  • Greek yogurt is an excellent source of calcium.
Detailed nutritional comparison of greek yogurt and vegetable oil is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Vegetable Oil (Vegetable oil, palm kernel) . Have a correction or suggestions? Shoot us an email.


Image of Greek Yogurt src
Image of Vegetable Oil src

Calories and Carbs

calories

Vegetable oil is high in calories and greek yogurt has 92% less calories than vegetable oil - greek yogurt has 73 calories per 100 grams and vegetable oil has 862 calories.

For macronutrient ratios, greek yogurt is much heavier in protein, much heavier in carbs and much lighter in fat compared to vegetable oil per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for vegetable oil, 0:0:100 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Greek Yogurt Vegetable Oil
Protein 55% ~
Carbohydrates 22% ~
Fat 24% 100%
Alcohol ~ ~

carbohydrates

Both greek yogurt and vegetable oil are low in carbohydrates - greek yogurt has 3.9g of total carbs per 100 grams and vegetable oil does not contain significant amounts.

sugar

Vegetable oil has less sugar than greek yogurt - greek yogurt has 3.6g of sugar per 100 grams and vegetable oil does not contain significant amounts.

Protein

protein

Greek yogurt is a great source of protein and it has more protein than vegetable oil - greek yogurt has 10g of protein per 100 grams and vegetable oil does not contain significant amounts.

Fat

saturated fat

Vegetable oil is high in saturated fat and greek yogurt has 85% less saturated fat than vegetable oil - greek yogurt has 1.2g of saturated fat per 100 grams and vegetable oil has 8.2g of saturated fat.

trans fat

Both greek yogurt and vegetable oil are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and vegetable oil does not contain significant amounts.

cholesterol

Vegetable oil has less cholesterol than greek yogurt - greek yogurt has 10mg of cholesterol per 100 grams and vegetable oil does not contain significant amounts.

Vitamins

Vitamin C

Greek yogurt has more Vitamin C than vegetable oil - greek yogurt has 0.8mg of Vitamin C per 100 grams and vegetable oil does not contain significant amounts.

Vitamin A

Greek yogurt has signficantly more Vitamin A than vegetable oil - greek yogurt has 90ug of Vitamin A per 100 grams and vegetable oil does not contain significant amounts.

Vitamin E

Vegetable oil has 94 times more Vitamin E than greek yogurt - greek yogurt has 0.04mg of Vitamin E per 100 grams and vegetable oil has 3.8mg of Vitamin E.

Vitamin K

Vegetable oil has 122 times more Vitamin K than greek yogurt - greek yogurt has 0.2ug of Vitamin K per 100 grams and vegetable oil has 24.7ug of Vitamin K.

The B Vitamins

Greek yogurt has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.

Greek Yogurt Vegetable Oil
Thiamin 0.044 MG ~
Riboflavin 0.233 MG ~
Niacin 0.197 MG ~
Pantothenic acid 0.47 MG ~
Vitamin B6 0.055 MG ~
Folate 12 UG ~
Vitamin B12 0.52 UG ~

Minerals

calcium

Greek yogurt is an excellent source of calcium and it has more calcium than vegetable oil - greek yogurt has 115mg of calcium per 100 grams and vegetable oil does not contain significant amounts.

iron

Greek yogurt and vegetable oil contain similar amounts of iron - greek yogurt has 0.04mg of iron per 100 grams and vegetable oil does not contain significant amounts.

potassium

Greek yogurt has signficantly more potassium than vegetable oil - greek yogurt has 141mg of potassium per 100 grams and vegetable oil does not contain significant amounts.

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, vegetable oil has more linoleic acid than greek yogurt per 100 grams.

Greek Yogurt Vegetable Oil
other omega 6 0.002 G ~
linoleic acid 0.065 G 1.6 G
Total 0.067 G 1.6 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Greek Yogurt or Vegetable Oil .

Note: The specific food items compared are: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Vegetable Oil (Vegetable oil, palm kernel) .

Greek Yogurt g

()
Daily Values (%)

Vegetable Oil g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does greek yogurt or vegetable oil contain more calories in 100 grams?
Vegetable oil is high in calories and greek yogurt has 90% less calories than vegetable oil - greek yogurt has 73 calories in 100g and vegetable oil has 862 calories.

Is greek yogurt or vegetable oil better for protein?
Greek yogurt is a great source of protein and it has more protein than vegetable oil - greek yogurt has 10g of protein per 100 grams and vegetable oil does not contain significant amounts.

Does greek yogurt or vegetable oil contain more calcium?
Greek yogurt is a rich source of calcium and it has more calcium than vegetable oil - greek yogurt has 115mg of calcium in 100 grams and vegetable oil does not contain significant amounts.