Greek Yogurt vs. Vanilla Yogurt
Nutrition comparison of Greek Yogurt and Vanilla Yogurt
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
greek yogurt
versus
vanilla yogurt
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in greek yogurt and vanilla yogurt:
- Both greek yogurt and vanilla yogurt are high in calcium.
- Greek yogurt has 71% less carbohydrates than vanilla yogurt.
- Greek yogurt has 74% less sugar than vanilla yogurt.
- Greek yogurt has more pantothenic acid.
- Greek yogurt is a great source of protein.
- Vanilla yogurt is a great source of potassium.
USDA sources for nutritional information: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Vanilla Yogurt (Yogurt, vanilla, whole milk) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Greek yogurt has 27% less calories than vanilla yogurt - greek yogurt has 73 calories per 100 grams and vanilla yogurt has 100 calories.
For macronutrient ratios, greek yogurt is much heavier in protein, much lighter in carbs and lighter in fat compared to vanilla yogurt per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for vanilla yogurt, 19:53:28 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Greek Yogurt | Vanilla Yogurt | |
|---|---|---|
| Protein | 55% | 19% |
| Carbohydrates | 22% | 53% |
| Fat | 24% | 28% |
| Alcohol | ~ | ~ |
carbohydrates
Greek yogurt has 71% less carbohydrates than vanilla yogurt - greek yogurt has 3.9g of total carbs per 100 grams and vanilla yogurt has 13.5g of carbohydrates.
The carbs in greek yogurt and vanilla yogurt are both made of 100% sugar.
sugar
Greek yogurt has 74% less sugar than vanilla yogurt - greek yogurt has 3.6g of sugar per 100 grams and vanilla yogurt has 13.5g of sugar.
Protein
protein
Greek yogurt is a great source of protein and it has 106% more protein than vanilla yogurt - greek yogurt has 10g of protein per 100 grams and vanilla yogurt has 4.8g of protein.
Fat
saturated fat
Greek yogurt and vanilla yogurt contain similar amounts of saturated fat - greek yogurt has 1.2g of saturated fat per 100 grams and vanilla yogurt has 2g of saturated fat.
trans fat
Both greek yogurt and vanilla yogurt are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and vanilla yogurt does not contain significant amounts.
cholesterol
Greek yogurt and vanilla yogurt contain similar amounts of cholesterol - greek yogurt has 10mg of cholesterol per 100 grams and vanilla yogurt has 10mg of cholesterol.
Vitamins
Vitamin C
Greek yogurt and vanilla yogurt contain similar amounts of Vitamin C - greek yogurt has 0.8mg of Vitamin C per 100 grams and vanilla yogurt has 0.8mg of Vitamin C.
Vitamin A
Greek yogurt has 221% more Vitamin A than vanilla yogurt - greek yogurt has 90ug of Vitamin A per 100 grams and vanilla yogurt has 28ug of Vitamin A.
Vitamin D
Vanilla yogurt and greek yogurt contain similar amounts of Vitamin D - vanilla yogurt has 2iu of Vitamin D per 100 grams and greek yogurt does not contain significant amounts.
Vitamin E
Greek yogurt and vanilla yogurt contain similar amounts of Vitamin E - greek yogurt has 0.04mg of Vitamin E per 100 grams and vanilla yogurt has 0.07mg of Vitamin E.
Vitamin K
Greek yogurt and vanilla yogurt contain similar amounts of Vitamin K - greek yogurt has 0.2ug of Vitamin K per 100 grams and vanilla yogurt has 0.3ug of Vitamin K.
The B Vitamins
Greek yogurt has more pantothenic acid. Both greek yogurt and vanilla yogurt contain significant amounts of thiamin, riboflavin, niacin, Vitamin B6, folate and Vitamin B12.
| Greek Yogurt | Vanilla Yogurt | |
|---|---|---|
| Thiamin | 0.044 MG | 0.041 MG |
| Riboflavin | 0.233 MG | 0.197 MG |
| Niacin | 0.197 MG | 0.105 MG |
| Pantothenic acid | 0.47 MG | ~ |
| Vitamin B6 | 0.055 MG | 0.044 MG |
| Folate | 12 UG | 11 UG |
| Vitamin B12 | 0.52 UG | 0.52 UG |
Minerals
calcium
Both greek yogurt and vanilla yogurt are high in calcium. Vanilla yogurt has 46% more calcium than greek yogurt - greek yogurt has 115mg of calcium per 100 grams and vanilla yogurt has 168mg of calcium.
iron
Greek yogurt and vanilla yogurt contain similar amounts of iron - greek yogurt has 0.04mg of iron per 100 grams and vanilla yogurt has 0.07mg of iron.
potassium
Vanilla yogurt is a great source of potassium and it has 52% more potassium than greek yogurt - greek yogurt has 141mg of potassium per 100 grams and vanilla yogurt has 215mg 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, both greek yogurt and vanilla yogurt contain small amounts of beta-carotene.
| Greek Yogurt | Vanilla Yogurt | |
|---|---|---|
| beta-carotene | 6 UG | 6 UG |
| lutein + zeaxanthin | 1 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, vanilla yogurt has more alpha linoleic acid (ALA) than greek yogurt per 100 grams.
| Greek Yogurt | Vanilla Yogurt | |
|---|---|---|
| alpha linoleic acid | 0.007 G | 0.038 G |
| Total | 0.007 G | 0.038 G |
omega 6s
Comparing omega-6 fatty acids, both greek yogurt and vanilla yogurt contain significant amounts of linoleic acid.
| Greek Yogurt | Vanilla Yogurt | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.065 G | 0.068 G |
| Total | 0.067 G | 0.068 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: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Vanilla Yogurt (Yogurt, vanilla, whole milk) .
Greek Yogurt g
()
|
Daily Values (%) |
Vanilla Yogurt g
()
|
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|---|---|---|---|---|---|---|---|
| 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 greek yogurt or vanilla yogurt contain more calories in 100 grams?Greek yogurt has 30% less calories than vanilla yogurt - greek yogurt has 73 calories in 100g and vanilla yogurt has 100 calories.
Is greek yogurt or vanilla yogurt better for protein?
Greek yogurt is a great source of protein and it has 110% more protein than vanilla yogurt - greek yogurt has 10g of protein per 100 grams and vanilla yogurt has 4.8g of protein.
Does greek yogurt or vanilla yogurt have more carbohydrates?
By weight, greek yogurt has 70% fewer carbohydrates than vanilla yogurt - greek yogurt has 3.9g of carbs for 100g and vanilla yogurt has 13.5g of carbohydrates. the carbs in greek yogurt and vanilla yogurt are both made of 100% sugar.
Does greek yogurt or vanilla yogurt contain more calcium?
Both greek yogurt and vanilla yogurt are high in calcium. Vanilla yogurt has 50% more calcium than greek yogurt - greek yogurt has 115mg of calcium in 100 grams and vanilla yogurt has 168mg of calcium.