Brown Rice vs. Greek Yogurt
Nutrition comparison of Cooked Brown Rice and Greek Yogurt
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
brown rice
versus
greek yogurt
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and greek yogurt:
- Brown rice has more thiamin, niacin and Vitamin B6, however, greek yogurt contains more riboflavin and Vitamin B12.
- Brown rice has signficantly more dietary fiber than greek yogurt.
- Greek yogurt has signficantly less carbohydrates than brown rice.
- Greek yogurt has signficantly more Vitamin A than brown rice.
- Greek yogurt is a great source of protein.
- Greek yogurt is an excellent source of calcium.
USDA sources for nutritional information: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Greek Yogurt (Yogurt, Greek, plain, lowfat) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Brown rice is high in calories and greek yogurt has 41% less calories than brown rice - brown rice has 123 calories per 100 grams and greek yogurt has 73 calories.
For macronutrient ratios, brown rice is much lighter in protein, much heavier in carbs and lighter in fat compared to greek yogurt per calorie. Brown rice has a macronutrient ratio of 9:84:7 and for greek yogurt, 55:22:24 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | Greek Yogurt | |
|---|---|---|
| Protein | 9% | 55% |
| Carbohydrates | 84% | 22% |
| Fat | 7% | 24% |
| Alcohol | ~ | ~ |
carbohydrates
Greek yogurt has signficantly less carbohydrates than brown rice - brown rice has 25.6g of total carbs per 100 grams and greek yogurt has 3.9g of carbohydrates.
dietary fiber
Brown rice has signficantly more dietary fiber than greek yogurt - brown rice has 1.6g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.
sugar
Brown rice and greek yogurt contain similar amounts of sugar - brown rice has 0.24g of sugar per 100 grams and greek yogurt has 3.6g of sugar.
Protein
protein
Greek yogurt is a great source of protein and it has 263% more protein than brown rice - brown rice has 2.7g of protein per 100 grams and greek yogurt has 10g of protein.
Fat
saturated fat
Brown rice and greek yogurt contain similar amounts of saturated fat - brown rice has 0.26g of saturated fat per 100 grams and greek yogurt has 1.2g of saturated fat.
trans fat
Both greek yogurt and brown rice are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and brown rice does not contain significant amounts.
cholesterol
Brown rice has less cholesterol than greek yogurt - greek yogurt has 10mg of cholesterol per 100 grams and brown rice does not contain significant amounts.
Vitamins
Vitamin C
Greek yogurt has more Vitamin C than brown rice - greek yogurt has 0.8mg of Vitamin C per 100 grams and brown rice does not contain significant amounts.
Vitamin A
Greek yogurt has signficantly more Vitamin A than brown rice - greek yogurt has 90ug of Vitamin A per 100 grams and brown rice does not contain significant amounts.
Vitamin E
Brown rice and greek yogurt contain similar amounts of Vitamin E - brown rice has 0.17mg of Vitamin E per 100 grams and greek yogurt has 0.04mg of Vitamin E.
Vitamin K
Brown rice and greek yogurt contain similar amounts of Vitamin K - brown rice has 0.2ug of Vitamin K per 100 grams and greek yogurt has 0.2ug of Vitamin K.
The B Vitamins
Brown rice has more thiamin, niacin and Vitamin B6, however, greek yogurt contains more riboflavin and Vitamin B12. Both brown rice and greek yogurt contain significant amounts of pantothenic acid and folate.
| Brown Rice | Greek Yogurt | |
|---|---|---|
| Thiamin | 0.178 MG | 0.044 MG |
| Riboflavin | 0.069 MG | 0.233 MG |
| Niacin | 2.561 MG | 0.197 MG |
| Pantothenic acid | 0.38 MG | 0.47 MG |
| Vitamin B6 | 0.123 MG | 0.055 MG |
| Folate | 9 UG | 12 UG |
| Vitamin B12 | ~ | 0.52 UG |
Minerals
calcium
Greek yogurt is an excellent source of calcium and it has 37 times more calcium than brown rice - brown rice has 3mg of calcium per 100 grams and greek yogurt has 115mg of calcium.
iron
Brown rice has 13 times more iron than greek yogurt - brown rice has 0.56mg of iron per 100 grams and greek yogurt has 0.04mg of iron.
potassium
Greek yogurt has 64% more potassium than brown rice - brown rice has 86mg of potassium per 100 grams and greek yogurt has 141mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both brown rice and greek yogurt contain significant amounts of alpha linoleic acid (ALA).
| Brown Rice | Greek Yogurt | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.007 G |
| Total | 0.011 G | 0.007 G |
omega 6s
Comparing omega-6 fatty acids, brown rice has more linoleic acid than greek yogurt per 100 grams.
| Brown Rice | Greek Yogurt | |
|---|---|---|
| other omega 6 | ~ | 0.002 G |
| linoleic acid | 0.355 G | 0.065 G |
| Total | 0.355 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: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Greek Yogurt (Yogurt, Greek, plain, lowfat) .
Cooked Brown Rice g
()
|
Daily Values (%) |
Greek 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 brown rice or greek yogurt contain more calories in 100 grams?Brown rice is high in calories and greek yogurt has 40% less calories than brown rice - brown rice has 123 calories in 100g and greek yogurt has 73 calories.
Is brown rice or greek yogurt better for protein?
Greek yogurt is a great source of protein and it has 260% more protein than brown rice - brown rice has 2.7g of protein per 100 grams and greek yogurt has 10g of protein.
Does brown rice or greek yogurt have more carbohydrates?
By weight, greek yogurt has signficantly fewer carbohydrates than brown rice - brown rice has 25.6g of carbs for 100g and greek yogurt has 3.9g of carbohydrates.
Does brown rice or greek yogurt contain more calcium?
Greek yogurt is a rich source of calcium and it has 37 times more calcium than brown rice - brown rice has 3mg of calcium in 100 grams and greek yogurt has 115mg of calcium.