Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
greek 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 greek yogurt and chicken breast:
Chicken breast is high in calories and greek yogurt has 56% less calories than chicken breast - greek yogurt has 73 calories per 100 grams and chicken breast has 165 calories.
For macronutrient ratios, greek yogurt is much lighter in protein, much heavier in carbs and similar to chicken breast for fat. Greek yogurt has a macronutrient ratio of 55:22:24 and for chicken breast, 79:0:21 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Greek Yogurt | Chicken Breast | |
---|---|---|
Protein | 55% | 79% |
Carbohydrates | 22% | ~ |
Fat | 24% | 21% |
Alcohol | ~ | ~ |
Both greek yogurt and chicken breast are low in carbohydrates - greek yogurt has 3.9g of total carbs per 100 grams and chicken breast does not contain significant amounts.
Chicken breast has less sugar than greek yogurt - greek yogurt has 3.6g of sugar per 100 grams and chicken breast does not contain significant amounts.
Both greek yogurt and chicken breast are high in protein. Chicken breast has 212% more protein than greek yogurt - greek yogurt has 10g of protein per 100 grams and chicken breast has 31g of protein.
Greek yogurt and chicken breast contain similar amounts of saturated fat - greek yogurt has 1.2g of saturated fat per 100 grams and chicken breast has 1g of saturated fat.
Both greek yogurt and chicken breast are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and chicken breast does not contain significant amounts.
Greek yogurt has 7.5 times less cholesterol than chicken breast - greek yogurt has 10mg of cholesterol per 100 grams and chicken breast has 85mg of cholesterol.
Greek yogurt has more Vitamin C than chicken breast - greek yogurt has 0.8mg of Vitamin C per 100 grams and chicken breast does not contain significant amounts.
Greek yogurt has signficantly more Vitamin A than chicken breast - greek yogurt has 90ug of Vitamin A per 100 grams and chicken breast has 6ug of Vitamin A.
Chicken breast has more Vitamin D than greek yogurt - chicken breast has 5iu of Vitamin D per 100 grams and greek yogurt does not contain significant amounts.
Greek yogurt and chicken breast contain similar amounts of Vitamin E - greek yogurt has 0.04mg of Vitamin E per 100 grams and chicken breast has 0.27mg of Vitamin E.
Greek yogurt and chicken breast contain similar amounts of Vitamin K - greek yogurt has 0.2ug of Vitamin K per 100 grams and chicken breast has 0.3ug of Vitamin K.
Greek yogurt has more riboflavin and folate, however, chicken breast contains more niacin, pantothenic acid and Vitamin B6. Both greek yogurt and chicken breast contain significant amounts of thiamin and Vitamin B12.
Greek Yogurt | Chicken Breast | |
---|---|---|
Thiamin | 0.044 MG | 0.07 MG |
Riboflavin | 0.233 MG | 0.114 MG |
Niacin | 0.197 MG | 13.712 MG |
Pantothenic acid | 0.47 MG | 0.965 MG |
Vitamin B6 | 0.055 MG | 0.6 MG |
Folate | 12 UG | 4 UG |
Vitamin B12 | 0.52 UG | 0.34 UG |
Greek yogurt is an excellent source of calcium and it has 667% more calcium than chicken breast - greek yogurt has 115mg of calcium per 100 grams and chicken breast has 15mg of calcium.
Chicken breast has 25 times more iron than greek yogurt - greek yogurt has 0.04mg of iron per 100 grams and chicken breast has 1mg of iron.
Chicken breast is a great source of potassium and it has 82% more potassium than greek yogurt - greek yogurt has 141mg of potassium per 100 grams and chicken breast has 256mg of potassium.
For omega-3 fatty acids, chicken breast has more alpha linoleic acid (ALA) and DHA than greek yogurt per 100 grams.
Greek Yogurt | Chicken Breast | |
---|---|---|
alpha linoleic acid | 0.007 G | 0.03 G |
DHA | ~ | 0.02 G |
EPA | ~ | 0.01 G |
DPA | ~ | 0.01 G |
Total | 0.007 G | 0.07 G |
Comparing omega-6 fatty acids, chicken breast has more linoleic acid than greek yogurt per 100 grams.
Greek Yogurt | Chicken Breast | |
---|---|---|
other omega 6 | 0.002 G | 0.06 G |
linoleic acid | 0.065 G | 0.59 G |
Total | 0.067 G | 0.65 G |
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: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) .
Greek 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 | |||