Oatmeal vs. Vanilla Yogurt
Nutrition comparison of Oatmeal and Vanilla Yogurt
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
vanilla yogurt
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and vanilla yogurt:
- Both oatmeal and vanilla yogurt are high in calcium and potassium.
- Oatmeal has 12.5 times less sugar than vanilla yogurt.
- Oatmeal has more thiamin, niacin, Vitamin B6 and folate, however, vanilla yogurt contains more Vitamin B12.
- Oatmeal is an excellent source of dietary fiber, iron and protein.
USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Vanilla Yogurt (Yogurt, vanilla, whole milk) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oatmeal is high in calories and vanilla yogurt has 73% less calories than oatmeal - oatmeal has 367 calories per 100 grams and vanilla yogurt has 100 calories.
For macronutrient ratios, oatmeal is heavier in carbs, lighter in fat and similar to vanilla yogurt for protein. Oatmeal has a macronutrient ratio of 17:69:15 and for vanilla yogurt, 19:53:28 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Vanilla Yogurt | |
|---|---|---|
| Protein | 17% | 19% |
| Carbohydrates | 69% | 53% |
| Fat | 15% | 28% |
| Alcohol | ~ | ~ |
carbohydrates
Oatmeal is high in carbohydrates and vanilla yogurt has 80% less carbohydrates than oatmeal - oatmeal has 67g of total carbs per 100 grams and vanilla yogurt has 13.5g of carbohydrates.
dietary fiber
Oatmeal is an excellent source of dietary fiber and it has more dietary fiber than vanilla yogurt - oatmeal has 9.8g of dietary fiber per 100 grams and vanilla yogurt does not contain significant amounts.
sugar
Oatmeal has 12.5 times less sugar than vanilla yogurt - oatmeal has 1g of sugar per 100 grams and vanilla yogurt has 13.5g of sugar.
Protein
protein
Oatmeal is an excellent source of protein and it has 231% more protein than vanilla yogurt - oatmeal has 16g of protein per 100 grams and vanilla yogurt has 4.8g of protein.
Fat
saturated fat
Oatmeal and vanilla yogurt contain similar amounts of saturated fat - oatmeal has 1.1g of saturated fat per 100 grams and vanilla yogurt has 2g of saturated fat.
cholesterol
Oatmeal has less cholesterol than vanilla yogurt - vanilla yogurt has 10mg of cholesterol per 100 grams and oatmeal does not contain significant amounts.
Vitamins
Vitamin C
Vanilla yogurt has more Vitamin C than oatmeal - vanilla yogurt has 0.8mg of Vitamin C per 100 grams and oatmeal does not contain significant amounts.
Vitamin A
Vanilla yogurt has more Vitamin A than oatmeal - vanilla yogurt has 28ug of Vitamin A per 100 grams and oatmeal does not contain significant amounts.
Vitamin D
Vanilla yogurt and oatmeal contain similar amounts of Vitamin D - vanilla yogurt has 2iu of Vitamin D per 100 grams and oatmeal does not contain significant amounts.
Vitamin E
Oatmeal and vanilla yogurt contain similar amounts of Vitamin E - oatmeal has 0.47mg of Vitamin E per 100 grams and vanilla yogurt has 0.07mg of Vitamin E.
Vitamin K
Vanilla yogurt and oatmeal contain similar amounts of Vitamin K - vanilla yogurt has 0.3ug of Vitamin K per 100 grams and oatmeal does not contain significant amounts.
The B Vitamins
Oatmeal has more thiamin, niacin, Vitamin B6 and folate, however, vanilla yogurt contains more Vitamin B12. Both oatmeal and vanilla yogurt contain significant amounts of riboflavin.
| Oatmeal | Vanilla Yogurt | |
|---|---|---|
| Thiamin | 0.73 MG | 0.041 MG |
| Riboflavin | 0.14 MG | 0.197 MG |
| Niacin | 0.78 MG | 0.105 MG |
| Vitamin B6 | 0.12 MG | 0.044 MG |
| Folate | 32 UG | 11 UG |
| Vitamin B12 | ~ | 0.52 UG |
Minerals
calcium
Both oatmeal and vanilla yogurt are high in calcium. Vanilla yogurt has 223% more calcium than oatmeal - oatmeal has 52mg of calcium per 100 grams and vanilla yogurt has 168mg of calcium.
iron
Oatmeal is an excellent source of iron and it has 59 times more iron than vanilla yogurt - oatmeal has 4.2mg of iron per 100 grams and vanilla yogurt has 0.07mg of iron.
potassium
Both oatmeal and vanilla yogurt are high in potassium. Oatmeal has 63% more potassium than vanilla yogurt - oatmeal has 350mg of potassium per 100 grams and vanilla yogurt has 215mg of potassium.
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.
Note: The specific food items compared are: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Vanilla Yogurt (Yogurt, vanilla, whole milk) .
Oatmeal g
()
|
Daily Values (%) |
Vanilla Yogurt 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 oatmeal or vanilla yogurt contain more calories in 100 grams?Oatmeal is high in calories and vanilla yogurt has 70% less calories than oatmeal - oatmeal has 367 calories in 100g and vanilla yogurt has 100 calories.
Does oatmeal or vanilla yogurt have more carbohydrates?
By weight, oatmeal is high in carbohydrates and vanilla yogurt has 80% fewer carbohydrates than oatmeal - oatmeal has 67g of carbs for 100g and vanilla yogurt has 13.5g of carbohydrates.
Does oatmeal or vanilla yogurt contain more calcium?
Both oatmeal and vanilla yogurt are high in calcium. Vanilla yogurt has 220% more calcium than oatmeal - oatmeal has 52mg of calcium in 100 grams and vanilla yogurt has 168mg of calcium.
Does oatmeal or vanilla yogurt contain more iron?
Oatmeal is an abundant source of iron and it has 59 times more iron than vanilla yogurt - oatmeal has 4.2mg of iron in 100 grams and vanilla yogurt has 0.07mg of iron.
Does oatmeal or vanilla yogurt contain more potassium?
Both oatmeal and vanilla yogurt are high in potassium. Oatmeal has 60% more potassium than vanilla yogurt - oatmeal has 350mg of potassium in 100 grams and vanilla yogurt has 215mg of potassium.