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.
Detailed nutritional comparison of oats and vanilla 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 Vanilla Yogurt (Yogurt, vanilla, whole milk) . Have a correction or suggestions? Shoot us an email.


Image of Oats src
Image of Vanilla Yogurt src

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 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 Oats or Vanilla Yogurt .

Note: The specific food items compared are: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Vanilla Yogurt (Yogurt, vanilla, whole milk) .

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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.