Yogurt vs. Chicken Breast
Nutrition comparison of Yogurt and Cooked Chicken Breast
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
yogurt
versus
cooked
chicken breast
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in yogurt and chicken breast:
- Chicken breast has 52% less saturated fat than yogurt.
- Chicken breast has more niacin, pantothenic acid and Vitamin B6.
- Chicken breast is a great source of potassium.
- Chicken breast is an excellent source of protein.
- For omega-3 fatty acids, chicken breast has more dha than yogurt.
- Yogurt has 5.5 times less cholesterol than chicken breast.
- Yogurt is an excellent source of calcium.
USDA sources for nutritional information: Yogurt (Yogurt, plain, whole milk) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chicken breast is high in calories and yogurt has 63% less calories than chicken breast - yogurt has 61 calories per 100 grams and chicken breast has 165 calories.
For macronutrient ratios, yogurt is much lighter in protein, much heavier in carbs and much heavier in fat compared to chicken breast per calorie. Yogurt has a macronutrient ratio of 22:30:48 and for chicken breast, 79:0:21 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Yogurt | Chicken Breast | |
|---|---|---|
| Protein | 22% | 79% |
| Carbohydrates | 30% | ~ |
| Fat | 48% | 21% |
| Alcohol | ~ | ~ |
carbohydrates
Both yogurt and chicken breast are low in carbohydrates - yogurt has 4.7g of total carbs per 100 grams and chicken breast does not contain significant amounts.
sugar
Chicken breast has less sugar than yogurt - yogurt has 4.7g of sugar per 100 grams and chicken breast does not contain significant amounts.
Protein
protein
Chicken breast is an excellent source of protein and it has 794% more protein than yogurt - yogurt has 3.5g of protein per 100 grams and chicken breast has 31g of protein.
Fat
saturated fat
Chicken breast has 52% less saturated fat than yogurt - yogurt has 2.1g of saturated fat per 100 grams and chicken breast has 1g of saturated fat.
cholesterol
Yogurt has 5.5 times less cholesterol than chicken breast - yogurt has 13mg of cholesterol per 100 grams and chicken breast has 85mg of cholesterol.
Vitamins
Vitamin C
Yogurt and chicken breast contain similar amounts of Vitamin C - yogurt has 0.5mg of Vitamin C per 100 grams and chicken breast does not contain significant amounts.
Vitamin A
Yogurt has 350% more Vitamin A than chicken breast - yogurt has 27ug of Vitamin A per 100 grams and chicken breast has 6ug of Vitamin A.
Vitamin D
Yogurt and chicken breast contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and chicken breast has 5iu of Vitamin D.
Vitamin E
Yogurt and chicken breast contain similar amounts of Vitamin E - yogurt has 0.06mg of Vitamin E per 100 grams and chicken breast has 0.27mg of Vitamin E.
Vitamin K
Yogurt and chicken breast contain similar amounts of Vitamin K - yogurt has 0.2ug of Vitamin K per 100 grams and chicken breast has 0.3ug of Vitamin K.
The B Vitamins
Chicken breast has more niacin, pantothenic acid and Vitamin B6. Both yogurt and chicken breast contain significant amounts of thiamin, riboflavin, folate and Vitamin B12.
| Yogurt | Chicken Breast | |
|---|---|---|
| Thiamin | 0.029 MG | 0.07 MG |
| Riboflavin | 0.142 MG | 0.114 MG |
| Niacin | 0.075 MG | 13.712 MG |
| Pantothenic acid | 0.389 MG | 0.965 MG |
| Vitamin B6 | 0.032 MG | 0.6 MG |
| Folate | 7 UG | 4 UG |
| Vitamin B12 | 0.37 UG | 0.34 UG |
Minerals
calcium
Yogurt is an excellent source of calcium and it has 707% more calcium than chicken breast - yogurt has 121mg of calcium per 100 grams and chicken breast has 15mg of calcium.
iron
Chicken breast has 19 times more iron than yogurt - yogurt has 0.05mg of iron per 100 grams and chicken breast has 1mg of iron.
potassium
Chicken breast is a great source of potassium and it has 65% more potassium than yogurt - yogurt has 155mg of potassium per 100 grams and chicken breast has 256mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chicken breast has more DHA than yogurt per 100 grams. Both yogurt and chicken breast contain significant amounts of alpha linoleic acid (ALA).
| Yogurt | Chicken Breast | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.03 G |
| DHA | ~ | 0.02 G |
| EPA | ~ | 0.01 G |
| DPA | ~ | 0.01 G |
| Total | 0.027 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, chicken breast has more linoleic acid than yogurt per 100 grams.
| Yogurt | Chicken Breast | |
|---|---|---|
| linoleic acid | 0.065 G | 0.59 G |
| other omega 6 | ~ | 0.06 G |
| Total | 0.065 G | 0.65 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: Yogurt (Yogurt, plain, whole milk) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) .
Yogurt g
()
|
Daily Values (%) |
Cooked Chicken Breast 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 chicken breast contain more calories in 100 grams?Chicken breast is high in calories and yogurt has 60% less calories than chicken breast - yogurt has 61 calories in 100g and chicken breast has 165 calories.
Is yogurt or chicken breast better for protein?
Chicken breast is a fantastic source of protein and it has 790% more protein than yogurt - yogurt has 3.5g of protein per 100 grams and chicken breast has 31g of protein.
Does yogurt or chicken breast contain more calcium?
Yogurt is a rich source of calcium and it has 710% more calcium than chicken breast - yogurt has 121mg of calcium in 100 grams and chicken breast has 15mg of calcium.