Oats vs. Greek Yogurt

Nutrition comparison of Oats and Greek Yogurt

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

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

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

  • Both oats and greek yogurt are high in calcium and protein.
  • Greek yogurt has signficantly more Vitamin A than oat.
  • Oat has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, greek yogurt contains more Vitamin B12.
  • Oat is an excellent source of dietary fiber, iron and potassium.
Detailed nutritional comparison of oats and greek yogurt 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: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Greek Yogurt (Yogurt, Greek, plain, lowfat) . Have a correction or suggestions? Shoot us an email.

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Image of Greek Yogurt src

Calories and Carbs

calories

Oat is high in calories and greek yogurt has 81% less calories than oat - oat has 389 calories per 100 grams and greek yogurt has 73 calories.

For macronutrient ratios, oats is much lighter in protein, much heavier in carbs and lighter in fat compared to greek yogurt per calorie. Oats has a macronutrient ratio of 17:67:16 and for greek yogurt, 55:22:24 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Oats Greek Yogurt
Protein 17% 55%
Carbohydrates 67% 22%
Fat 16% 24%
Alcohol ~ ~

carbohydrates

Oat is high in carbohydrates and greek yogurt has 94% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and greek yogurt has 3.9g of carbohydrates.

dietary fiber

Oat is an excellent source of dietary fiber and it has more dietary fiber than greek yogurt - oat has 10.6g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.

sugar

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

Protein

protein

Both oats and greek yogurt are high in protein. Oat has 70% more protein than greek yogurt - oat has 16.9g of protein per 100 grams and greek yogurt has 10g of protein.

Fat

saturated fat

Oats and greek yogurt contain similar amounts of saturated fat - oat has 1.2g of saturated fat per 100 grams and greek yogurt has 1.2g of saturated fat.

trans fat

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

cholesterol

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

Vitamins

Vitamin C

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

Vitamin A

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

Vitamin E

Greek yogurt and oats contain similar amounts of Vitamin E - greek yogurt has 0.04mg of Vitamin E per 100 grams and oat does not contain significant amounts.

Vitamin K

Greek yogurt and oats contain similar amounts of Vitamin K - greek yogurt has 0.2ug of Vitamin K per 100 grams and oat does not contain significant amounts.

The B Vitamins

Oat has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, greek yogurt contains more Vitamin B12. Both oats and greek yogurt contain significant amounts of riboflavin.

Oats Greek Yogurt
Thiamin 0.763 MG 0.044 MG
Riboflavin 0.139 MG 0.233 MG
Niacin 0.961 MG 0.197 MG
Pantothenic acid 1.349 MG 0.47 MG
Vitamin B6 0.119 MG 0.055 MG
Folate 56 UG 12 UG
Vitamin B12 ~ 0.52 UG

Minerals

calcium

Both oats and greek yogurt are high in calcium. Greek yogurt has 113% more calcium than oat - oat has 54mg of calcium per 100 grams and greek yogurt has 115mg of calcium.

iron

Oat is an excellent source of iron and it has 117 times more iron than greek yogurt - oat has 4.7mg of iron per 100 grams and greek yogurt has 0.04mg of iron.

potassium

Oat is an excellent source of potassium and it has 204% more potassium than greek yogurt - oat has 429mg of potassium per 100 grams and greek yogurt has 141mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, oat has more alpha linoleic acid (ALA) than greek yogurt per 100 grams.

Oats Greek Yogurt
alpha linoleic acid 0.111 G 0.007 G
Total 0.111 G 0.007 G

omega 6s

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

Oats Greek Yogurt
linoleic acid 2.424 G 0.065 G
other omega 6 ~ 0.002 G
Total 2.424 G 0.067 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.

Note: The specific food items compared are: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Greek Yogurt (Yogurt, Greek, plain, lowfat) .

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FAQ

Does oats or greek yogurt contain more calories in 100 grams?
Oat is high in calories and greek yogurt has 80% less calories than oat - oat has 389 calories in 100g and greek yogurt has 73 calories.

Is oats or greek yogurt better for protein?
Both oats and greek yogurt are high in protein. Oat has 70% more protein than greek yogurt - oat has 16.9g of protein per 100 grams and greek yogurt has 10g of protein.

Does oats or greek yogurt have more carbohydrates?
By weight, oat is high in carbohydrates and greek yogurt has 90% fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and greek yogurt has 3.9g of carbohydrates.

Does oats or greek yogurt contain more calcium?
Both oats and greek yogurt are high in calcium. Greek yogurt has 110% more calcium than oat - oat has 54mg of calcium in 100 grams and greek yogurt has 115mg of calcium.

Does oats or greek yogurt contain more iron?
Oat is an abundant source of iron and it has 117 times more iron than greek yogurt - oat has 4.7mg of iron in 100 grams and greek yogurt has 0.04mg of iron.

Does oats or greek yogurt contain more potassium?
Oat is a rich source of potassium and it has 200% more potassium than greek yogurt - oat has 429mg of potassium in 100 grams and greek yogurt has 141mg of potassium.