Oatmeal vs. Yogurt
Nutrition comparison of Oatmeal and Yogurt
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
yogurt
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and yogurt:
- Both yogurt and oatmeal are high in calcium.
- Oatmeal has more thiamin, niacin, Vitamin B6 and folate, however, yogurt contains more pantothenic acid and Vitamin B12.
- Oatmeal is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Yogurt (Yogurt, plain, whole milk) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oatmeal is high in calories and yogurt has 83% less calories than oatmeal - yogurt has 61 calories per 100 grams and oatmeal has 367 calories.
For macronutrient ratios, oatmeal is lighter in protein, much heavier in carbs and much lighter in fat compared to yogurt per calorie. Oatmeal has a macronutrient ratio of 17:69:15 and for yogurt, 23:30:47 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Yogurt | |
|---|---|---|
| Protein | 17% | 23% |
| Carbohydrates | 69% | 30% |
| Fat | 15% | 47% |
| Alcohol | ~ | ~ |
carbohydrates
Oatmeal is high in carbohydrates and yogurt has 93% less carbohydrates than oatmeal - yogurt has 4.7g of total carbs per 100 grams and oatmeal has 67g of carbohydrates.
dietary fiber
Oatmeal is an excellent source of dietary fiber and it has more dietary fiber than yogurt - oatmeal has 9.8g of dietary fiber per 100 grams and yogurt does not contain significant amounts.
sugar
Yogurt and oatmeal contain similar amounts of sugar - yogurt has 4.7g of sugar per 100 grams and oatmeal has 1g of sugar.
Protein
protein
Oatmeal is an excellent source of protein and it has 361% more protein than yogurt - yogurt has 3.5g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
Yogurt and oatmeal contain similar amounts of saturated fat - yogurt has 2.1g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
cholesterol
Oatmeal has less cholesterol than yogurt - yogurt has 13mg of cholesterol per 100 grams and oatmeal does not contain significant amounts.
Vitamins
Vitamin C
Yogurt and oatmeal contain similar amounts of Vitamin C - yogurt has 0.5mg of Vitamin C per 100 grams and oatmeal does not contain significant amounts.
Vitamin A
Yogurt has more Vitamin A than oatmeal - yogurt has 27ug of Vitamin A per 100 grams and oatmeal does not contain significant amounts.
Vitamin D
Yogurt and oatmeal contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and oatmeal does not contain significant amounts.
Vitamin E
Yogurt and oatmeal contain similar amounts of Vitamin E - yogurt has 0.06mg of Vitamin E per 100 grams and oatmeal has 0.47mg of Vitamin E.
Vitamin K
Yogurt and oatmeal contain similar amounts of Vitamin K - yogurt has 0.2ug 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, yogurt contains more pantothenic acid and Vitamin B12. Both oatmeal and yogurt contain significant amounts of riboflavin.
| Oatmeal | Yogurt | |
|---|---|---|
| Thiamin | 0.73 MG | 0.029 MG |
| Riboflavin | 0.14 MG | 0.142 MG |
| Niacin | 0.78 MG | 0.075 MG |
| Pantothenic acid | ~ | 0.389 MG |
| Vitamin B6 | 0.12 MG | 0.032 MG |
| Folate | 32 UG | 7 UG |
| Vitamin B12 | ~ | 0.37 UG |
Minerals
calcium
Both yogurt and oatmeal are high in calcium. Yogurt has 133% more calcium than oatmeal - yogurt has 121mg of calcium per 100 grams and oatmeal has 52mg of calcium.
iron
Oatmeal is an excellent source of iron and it has 83 times more iron than yogurt - yogurt has 0.05mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Oatmeal is an excellent source of potassium and it has 126% more potassium than yogurt - yogurt has 155mg of potassium per 100 grams and oatmeal has 350mg 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.
Oatmeal g
()
|
Daily Values (%) |
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 yogurt or oatmeal contain more calories in 100 grams?Oatmeal is high in calories and yogurt has 80% less calories than oatmeal - yogurt has 61 calories in 100g and oatmeal has 367 calories.
Does yogurt or oatmeal have more carbohydrates?
By weight, oatmeal is high in carbohydrates and yogurt has 90% fewer carbohydrates than oatmeal - yogurt has 4.7g of carbs for 100g and oatmeal has 67g of carbohydrates.
Does yogurt or oatmeal contain more calcium?
Both yogurt and oatmeal are high in calcium. Yogurt has 130% more calcium than oatmeal - yogurt has 121mg of calcium in 100 grams and oatmeal has 52mg of calcium.
Does yogurt or oatmeal contain more iron?
Oatmeal is an abundant source of iron and it has 83 times more iron than yogurt - yogurt has 0.05mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does yogurt or oatmeal contain more potassium?
Oatmeal is a rich source of potassium and it has 130% more potassium than yogurt - yogurt has 155mg of potassium in 100 grams and oatmeal has 350mg of potassium.