Oats vs. Vanilla Yogurt
Nutrition comparison of Oats and Vanilla Yogurt
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
vanilla yogurt
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and vanilla yogurt:
- Both oats and vanilla yogurt are high in calcium and potassium.
- Oat has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, vanilla yogurt contains more Vitamin B12.
- Oat is an excellent source of dietary fiber, iron and protein.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Vanilla Yogurt (Yogurt, vanilla, whole milk) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oat is high in calories and vanilla yogurt has 74% less calories than oat - oat has 389 calories per 100 grams and vanilla yogurt has 100 calories.
For macronutrient ratios, oats is heavier in carbs, lighter in fat and similar to vanilla yogurt for protein. Oats has a macronutrient ratio of 17:67:16 and for vanilla yogurt, 19:53:28 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Vanilla Yogurt | |
|---|---|---|
| Protein | 17% | 19% |
| Carbohydrates | 67% | 53% |
| Fat | 16% | 28% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and vanilla yogurt has 80% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and vanilla yogurt has 13.5g of carbohydrates.
dietary fiber
Oat is an excellent source of dietary fiber and it has more dietary fiber than vanilla yogurt - oat has 10.6g of dietary fiber per 100 grams and vanilla yogurt does not contain significant amounts.
sugar
Oat has less sugar than vanilla yogurt - vanilla yogurt has 13.5g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Oat is an excellent source of protein and it has 249% more protein than vanilla yogurt - oat has 16.9g of protein per 100 grams and vanilla yogurt has 4.8g of protein.
Fat
saturated fat
Oats and vanilla yogurt contain similar amounts of saturated fat - oat has 1.2g of saturated fat per 100 grams and vanilla yogurt has 2g of saturated fat.
cholesterol
Oat has less cholesterol than vanilla yogurt - vanilla yogurt has 10mg of cholesterol per 100 grams and oat does not contain significant amounts.
Vitamins
Vitamin C
Vanilla yogurt has more Vitamin C than oat - vanilla yogurt has 0.8mg of Vitamin C per 100 grams and oat does not contain significant amounts.
Vitamin A
Vanilla yogurt has more Vitamin A than oat - vanilla yogurt has 28ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin D
Vanilla yogurt and oats contain similar amounts of Vitamin D - vanilla yogurt has 2iu of Vitamin D per 100 grams and oat does not contain significant amounts.
Vitamin E
Vanilla yogurt and oats contain similar amounts of Vitamin E - vanilla yogurt has 0.07mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Vanilla yogurt and oats contain similar amounts of Vitamin K - vanilla yogurt has 0.3ug 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, vanilla yogurt contains more Vitamin B12. Both oats and vanilla yogurt contain significant amounts of riboflavin.
| Oats | Vanilla Yogurt | |
|---|---|---|
| Thiamin | 0.763 MG | 0.041 MG |
| Riboflavin | 0.139 MG | 0.197 MG |
| Niacin | 0.961 MG | 0.105 MG |
| Pantothenic acid | 1.349 MG | ~ |
| Vitamin B6 | 0.119 MG | 0.044 MG |
| Folate | 56 UG | 11 UG |
| Vitamin B12 | ~ | 0.52 UG |
Minerals
calcium
Both oats and vanilla yogurt are high in calcium. Vanilla yogurt has 211% more calcium than oat - oat has 54mg of calcium per 100 grams and vanilla yogurt has 168mg of calcium.
iron
Oat is an excellent source of iron and it has 66 times more iron than vanilla yogurt - oat has 4.7mg of iron per 100 grams and vanilla yogurt has 0.07mg of iron.
potassium
Both oats and vanilla yogurt are high in potassium. Oat has 100% more potassium than vanilla yogurt - oat has 429mg of potassium per 100 grams and vanilla yogurt has 215mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, oat has more alpha linoleic acid (ALA) than vanilla yogurt per 100 grams.
| Oats | Vanilla Yogurt | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.038 G |
| Total | 0.111 G | 0.038 G |
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than vanilla yogurt per 100 grams.
| Oats | Vanilla Yogurt | |
|---|---|---|
| linoleic acid | 2.424 G | 0.068 G |
| Total | 2.424 G | 0.068 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 Vanilla Yogurt (Yogurt, vanilla, whole milk) .
Oats 156g
(
cup
)
|
Daily Values (%) |
Vanilla Yogurt 170g
(
6 oz container
)
|
|||||
|---|---|---|---|---|---|---|---|
| 607KCAL 30% |
|
257% | calories | 5% |
|
170KCAL 9% | |
| 103G 41% |
|
348% | carbohydrates | 5% |
|
23G 9% | |
| 17G 66% |
|
>999% | dietary fiber | 5% |
|
||
| 5% | sugar | >999% | 23G | ||||
| 11G 17% |
|
108% | total fat | 5% |
|
5.3G 8% | |
| 1.9G 11% |
|
5% | saturated fat | 79% |
|
3.4G 19% | |
| 3.4G | 127% | monounsaturated fat | 5% | 1.5G | |||
| 4G | >999% | polyunsaturated fat | 5% | 0.18G | |||
| 5% | cholesterol | >999% | 17MG | ||||
| 3.1MG 0.2% |
|
5% | sodium | >999% |
|
111MG 7% | |
| 5% | Vitamins and Minerals | 5% | |||||
|
|
5% | Vitamin A | >999% |
|
48UG 7% | ||
|
|
5% | Vitamin C | >999% |
|
1.4MG 2% | ||
|
|
5% | Vitamin D | >999% |
|
3.4IU 1% | ||
| 84MG 8% |
|
5% | calcium | 240% |
|
286MG 29% | |
| 7.4MG 41% |
|
>999% | iron | 5% |
|
0.12MG 1% | |
| 276MG 89% |
|
922% | magnesium | 5% |
|
27MG 9% | |
| 669MG 29% |
|
83% | potassium | 5% |
|
366MG 16% | |
| 1.2MG 108% |
|
>999% | thiamin (Vit B1) | 5% |
|
0.07MG 6% | |
| 0.22MG 20% |
|
5% | riboflavin (Vit B2) | 50% |
|
0.33MG 30% | |
| 1.5MG 11% |
|
733% | niacin (Vit B3) | 5% |
|
0.18MG 1% | |
| 0.19MG 14% |
|
171% | Vitamin B6 | 5% |
|
0.07MG 6% | |
| 2.1MG 42% |
|
>999% | pantothenic acid (Vit B5) | 5% |
|
||
| 87UG 22% |
|
358% | folate (Vit B9) | 5% |
|
19UG 5% | |
|
|
5% | Vitamin B12 | >999% |
|
0.88UG 37% | ||
|
|
5% | Vitamin E | >999% |
|
0.12MG 1% | ||
|
|
5% | Vitamin K | >999% |
|
0.51UG 1% | ||
| 26G 53% |
|
217% | protein | 5% |
|
8.2G 17% | |
|
|
5% | choline | >999% |
|
26MG 6% | ||
| 0.98MG 81% |
|
>999% | copper | 5% |
|
0.02MG 2% | |
| 7.7MG 426% |
|
>999% | manganese | 5% |
|
||
| 816MG 117% |
|
264% | phosphorus | 5% |
|
224MG 32% | |
|
|
5% | selenium | >999% |
|
8.2UG 15% | ||
| 6.2MG 77% |
|
343% | zinc | 5% |
|
1.4MG 17% | |
| 13G | 5% | Water | 915% | 132G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, biotin (Vit B7), trans fat. |
|||||||
FAQ
Does oats or vanilla yogurt contain more calories in 100 grams?Oat is high in calories and vanilla yogurt has 70% less calories than oat - oat has 389 calories in 100g and vanilla yogurt has 100 calories.
Does oats or vanilla yogurt have more carbohydrates?
By weight, oat is high in carbohydrates and vanilla yogurt has 80% fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and vanilla yogurt has 13.5g of carbohydrates.
Does oats or vanilla yogurt contain more calcium?
Both oats and vanilla yogurt are high in calcium. Vanilla yogurt has 210% more calcium than oat - oat has 54mg of calcium in 100 grams and vanilla yogurt has 168mg of calcium.
Does oats or vanilla yogurt contain more iron?
Oat is an abundant source of iron and it has 66 times more iron than vanilla yogurt - oat has 4.7mg of iron in 100 grams and vanilla yogurt has 0.07mg of iron.
Does oats or vanilla yogurt contain more potassium?
Both oats and vanilla yogurt are high in potassium. Oat has 100% more potassium than vanilla yogurt - oat has 429mg of potassium in 100 grams and vanilla yogurt has 215mg of potassium.