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.
Detailed nutritional comparison of brown rice and greek 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: 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.

Image of Brown Rice src
Image of Greek Yogurt src

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 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 Brown Rice or Greek Yogurt .

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) .

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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.