Greek Yogurt vs. Vegetable Oil
Nutrition comparison of Greek Yogurt and Vegetable Oil
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
greek yogurt
versus
vegetable oil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in greek yogurt and vegetable oil:
- Greek yogurt has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Greek yogurt has signficantly more Vitamin A than vegetable oil.
- Greek yogurt has signficantly more potassium than vegetable oil.
- Greek yogurt is a great source of protein.
- Greek yogurt is an excellent source of calcium.
USDA sources for nutritional information: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Vegetable Oil (Vegetable oil, palm kernel) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Vegetable oil is high in calories and greek yogurt has 92% less calories than vegetable oil - greek yogurt has 73 calories per 100 grams and vegetable oil has 862 calories.
For macronutrient ratios, greek yogurt is much heavier in protein, much heavier in carbs and much lighter in fat compared to vegetable oil per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for vegetable oil, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Greek Yogurt | Vegetable Oil | |
|---|---|---|
| Protein | 55% | ~ |
| Carbohydrates | 22% | ~ |
| Fat | 24% | 100% |
| Alcohol | ~ | ~ |
carbohydrates
Both greek yogurt and vegetable oil are low in carbohydrates - greek yogurt has 3.9g of total carbs per 100 grams and vegetable oil does not contain significant amounts.
sugar
Vegetable oil has less sugar than greek yogurt - greek yogurt has 3.6g of sugar per 100 grams and vegetable oil does not contain significant amounts.
Protein
protein
Greek yogurt is a great source of protein and it has more protein than vegetable oil - greek yogurt has 10g of protein per 100 grams and vegetable oil does not contain significant amounts.
Fat
saturated fat
Vegetable oil is high in saturated fat and greek yogurt has 85% less saturated fat than vegetable oil - greek yogurt has 1.2g of saturated fat per 100 grams and vegetable oil has 8.2g of saturated fat.
trans fat
Both greek yogurt and vegetable oil are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and vegetable oil does not contain significant amounts.
cholesterol
Vegetable oil has less cholesterol than greek yogurt - greek yogurt has 10mg of cholesterol per 100 grams and vegetable oil does not contain significant amounts.
Vitamins
Vitamin C
Greek yogurt has more Vitamin C than vegetable oil - greek yogurt has 0.8mg of Vitamin C per 100 grams and vegetable oil does not contain significant amounts.
Vitamin A
Greek yogurt has signficantly more Vitamin A than vegetable oil - greek yogurt has 90ug of Vitamin A per 100 grams and vegetable oil does not contain significant amounts.
Vitamin E
Vegetable oil has 94 times more Vitamin E than greek yogurt - greek yogurt has 0.04mg of Vitamin E per 100 grams and vegetable oil has 3.8mg of Vitamin E.
Vitamin K
Vegetable oil has 122 times more Vitamin K than greek yogurt - greek yogurt has 0.2ug of Vitamin K per 100 grams and vegetable oil has 24.7ug of Vitamin K.
The B Vitamins
Greek yogurt has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Greek Yogurt | Vegetable Oil | |
|---|---|---|
| Thiamin | 0.044 MG | ~ |
| Riboflavin | 0.233 MG | ~ |
| Niacin | 0.197 MG | ~ |
| Pantothenic acid | 0.47 MG | ~ |
| Vitamin B6 | 0.055 MG | ~ |
| Folate | 12 UG | ~ |
| Vitamin B12 | 0.52 UG | ~ |
Minerals
calcium
Greek yogurt is an excellent source of calcium and it has more calcium than vegetable oil - greek yogurt has 115mg of calcium per 100 grams and vegetable oil does not contain significant amounts.
iron
Greek yogurt and vegetable oil contain similar amounts of iron - greek yogurt has 0.04mg of iron per 100 grams and vegetable oil does not contain significant amounts.
potassium
Greek yogurt has signficantly more potassium than vegetable oil - greek yogurt has 141mg of potassium per 100 grams and vegetable oil does not contain significant amounts.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, vegetable oil has more linoleic acid than greek yogurt per 100 grams.
| Greek Yogurt | Vegetable Oil | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.065 G | 1.6 G |
| Total | 0.067 G | 1.6 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 Vegetable Oil (Vegetable oil, palm kernel) .
Greek Yogurt g
()
|
Daily Values (%) |
Vegetable Oil 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 greek yogurt or vegetable oil contain more calories in 100 grams?Vegetable oil is high in calories and greek yogurt has 90% less calories than vegetable oil - greek yogurt has 73 calories in 100g and vegetable oil has 862 calories.
Is greek yogurt or vegetable oil better for protein?
Greek yogurt is a great source of protein and it has more protein than vegetable oil - greek yogurt has 10g of protein per 100 grams and vegetable oil does not contain significant amounts.
Does greek yogurt or vegetable oil contain more calcium?
Greek yogurt is a rich source of calcium and it has more calcium than vegetable oil - greek yogurt has 115mg of calcium in 100 grams and vegetable oil does not contain significant amounts.