Butter, Unsalted vs. Greek Yogurt

Nutrition comparison of Butter, Unsalted and Greek Yogurt

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of butter, unsalted versus greek yogurt (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in butter, unsalted and greek yogurt:

  • Butter, unsalted is an excellent source of Vitamin A.
  • Greek yogurt has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
  • Greek yogurt is a great source of protein.
  • Greek yogurt is an excellent source of calcium.
Detailed nutritional comparison of butter, unsalted 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: Butter, Unsalted (Butter, without salt) and Greek Yogurt (Yogurt, Greek, plain, lowfat) . Have a correction or suggestions? Shoot us an email.

Image of Butter, Unsalted src
Image of Greek Yogurt src

Calories and Carbs

calories

Butter, unsalted is high in calories and greek yogurt has 90% less calories than butter, unsalted - greek yogurt has 73 calories per 100 grams and butter, unsalted has 717 calories.

For macronutrient ratios, butter, unsalted is much lighter in protein, much lighter in carbs and much heavier in fat compared to greek yogurt per calorie. Butter, unsalted has a macronutrient ratio of 1:0:100 and for greek yogurt, 55:22:24 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Butter, Unsalted Greek Yogurt
Protein 1% 55%
Carbohydrates ~ 22%
Fat 100% 24%
Alcohol ~ ~

carbohydrates

Both greek yogurt and butter, unsalted are low in carbohydrates - greek yogurt has 3.9g of total carbs per 100 grams and butter, unsalted has 0.06g of carbohydrates.

The carbs in greek yogurt and butter, unsalted are both made of 100% sugar.

sugar

Greek yogurt and butter, unsalted contain similar amounts of sugar - greek yogurt has 3.6g of sugar per 100 grams and butter, unsalted has 0.06g of sugar.

Protein

protein

Greek yogurt is a great source of protein and it has 10 times more protein than butter, unsalted - greek yogurt has 10g of protein per 100 grams and butter, unsalted has 0.85g of protein.

Fat

saturated fat

Butter, unsalted is high in saturated fat and greek yogurt has 98% less saturated fat than butter, unsalted - greek yogurt has 1.2g of saturated fat per 100 grams and butter, unsalted has 50.5g of saturated fat.

trans fat

Both greek yogurt and butter, unsalted are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and butter, unsalted does not contain significant amounts.

cholesterol

Butter, unsalted is high in cholesterol and greek yogurt has 95% less cholesterol than butter, unsalted - greek yogurt has 10mg of cholesterol per 100 grams and butter, unsalted has 215mg of cholesterol.

Vitamins

Vitamin C

Greek yogurt has more Vitamin C than butter, unsalted - greek yogurt has 0.8mg of Vitamin C per 100 grams and butter, unsalted does not contain significant amounts.

Vitamin A

Butter, unsalted is an excellent source of Vitamin A and it has 660% more Vitamin A than greek yogurt - greek yogurt has 90ug of Vitamin A per 100 grams and butter, unsalted has 684ug of Vitamin A.

Vitamin E

Butter, unsalted has 57 times more Vitamin E than greek yogurt - greek yogurt has 0.04mg of Vitamin E per 100 grams and butter, unsalted has 2.3mg of Vitamin E.

Vitamin K

Greek yogurt and butter, unsalted contain similar amounts of Vitamin K - greek yogurt has 0.2ug of Vitamin K per 100 grams and butter, unsalted has 7ug of Vitamin K.

The B Vitamins

Greek yogurt has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.

Butter, Unsalted Greek Yogurt
Thiamin 0.005 MG 0.044 MG
Riboflavin 0.034 MG 0.233 MG
Niacin 0.042 MG 0.197 MG
Pantothenic acid 0.11 MG 0.47 MG
Vitamin B6 0.003 MG 0.055 MG
Folate 3 UG 12 UG
Vitamin B12 0.17 UG 0.52 UG

Minerals

calcium

Greek yogurt is an excellent source of calcium and it has 379% more calcium than butter, unsalted - greek yogurt has 115mg of calcium per 100 grams and butter, unsalted has 24mg of calcium.

iron

Greek yogurt and butter, unsalted contain similar amounts of iron - greek yogurt has 0.04mg of iron per 100 grams and butter, unsalted has 0.02mg of iron.

potassium

Greek yogurt has 488% more potassium than butter, unsalted - greek yogurt has 141mg of potassium per 100 grams and butter, unsalted has 24mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids,

Butter, Unsalted Greek Yogurt
beta-carotene 158 UG 6 UG
lutein + zeaxanthin ~ 1 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, butter, unsalted has more alpha linoleic acid (ALA) than greek yogurt per 100 grams.

Butter, Unsalted Greek Yogurt
alpha linoleic acid 1.18 G 0.007 G
Total 1.18 G 0.007 G

omega 6s

Comparing omega-6 fatty acids, butter, unsalted has more linoleic acid than greek yogurt per 100 grams.

Butter, Unsalted Greek Yogurt
other omega 6 ~ 0.002 G
linoleic acid 1.83 G 0.065 G
Total 1.83 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: Butter, Unsalted (Butter, without salt) and Greek Yogurt (Yogurt, Greek, plain, lowfat) .

Butter, Unsalted g

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FAQ

Does greek yogurt or butter, unsalted contain more calories in 100 grams?
Butter, unsalted is high in calories and greek yogurt has 90% less calories than butter, unsalted - greek yogurt has 73 calories in 100g and butter, unsalted has 717 calories.

Is greek yogurt or butter, unsalted better for protein?
Greek yogurt is a great source of protein and it has 10 times more protein than butter, unsalted - greek yogurt has 10g of protein per 100 grams and butter, unsalted has 0.85g of protein.

Does greek yogurt or butter, unsalted contain more calcium?
Greek yogurt is a rich source of calcium and it has 380% more calcium than butter, unsalted - greek yogurt has 115mg of calcium in 100 grams and butter, unsalted has 24mg of calcium.

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