White Bread vs. Greek Yogurt
Nutrition comparison of White Bread and Greek Yogurt
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white bread
versus
greek yogurt
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white bread and greek yogurt:
- Both white bread and greek yogurt are high in calcium and protein.
- Greek yogurt has signficantly more Vitamin A than white bread.
- White bread has more thiamin, niacin and folate, however, greek yogurt contains more Vitamin B12.
- White bread is an excellent source of dietary fiber and iron.
USDA sources for nutritional information: White Bread (Bread, white wheat) and Greek Yogurt (Yogurt, Greek, plain, lowfat) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White bread is high in calories and greek yogurt has 69% less calories than white bread - white bread has 238 calories per 100 grams and greek yogurt has 73 calories.
For macronutrient ratios, white bread is much lighter in protein, much heavier in carbs and lighter in fat compared to greek yogurt per calorie. White bread has a macronutrient ratio of 18:74:8 and for greek yogurt, 55:22:24 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Bread | Greek Yogurt | |
|---|---|---|
| Protein | 18% | 55% |
| Carbohydrates | 74% | 22% |
| Fat | 8% | 24% |
| Alcohol | ~ | ~ |
carbohydrates
White bread is high in carbohydrates and greek yogurt has 91% less carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and greek yogurt has 3.9g of carbohydrates.
dietary fiber
White bread is an excellent source of dietary fiber and it has more dietary fiber than greek yogurt - white bread has 9.2g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.
sugar
White bread and greek yogurt contain similar amounts of sugar - white bread has 5g of sugar per 100 grams and greek yogurt has 3.6g of sugar.
Protein
protein
Both white bread and greek yogurt are high in protein. White bread has a little more protein (7%) than greek yogurt by weight - white bread has 10.7g of protein per 100 grams and greek yogurt has 10g of protein.
Fat
saturated fat
White bread and greek yogurt contain similar amounts of saturated fat - white bread has 0.63g of saturated fat per 100 grams and greek yogurt has 1.2g of saturated fat.
trans fat
Both white bread and greek yogurt are low in trans fat - white bread has 0.03g of trans fat per 100 grams and greek yogurt has 0.06g of trans fat.
cholesterol
White bread has less cholesterol than greek yogurt - greek yogurt has 10mg of cholesterol per 100 grams and white bread does not contain significant amounts.
Vitamins
Vitamin C
Greek yogurt has more Vitamin C than white bread - greek yogurt has 0.8mg of Vitamin C per 100 grams and white bread does not contain significant amounts.
Vitamin A
Greek yogurt has signficantly more Vitamin A than white bread - greek yogurt has 90ug of Vitamin A per 100 grams and white bread does not contain significant amounts.
Vitamin E
White bread and greek yogurt contain similar amounts of Vitamin E - white bread has 0.38mg of Vitamin E per 100 grams and greek yogurt has 0.04mg of Vitamin E.
Vitamin K
White bread and greek yogurt contain similar amounts of Vitamin K - white bread has 7.7ug of Vitamin K per 100 grams and greek yogurt has 0.2ug of Vitamin K.
The B Vitamins
White bread has more thiamin, niacin and folate, however, greek yogurt contains more Vitamin B12. Both white bread and greek yogurt contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| White Bread | Greek Yogurt | |
|---|---|---|
| Thiamin | 0.51 MG | 0.044 MG |
| Riboflavin | 0.255 MG | 0.233 MG |
| Niacin | 4.455 MG | 0.197 MG |
| Pantothenic acid | 0.455 MG | 0.47 MG |
| Vitamin B6 | 0.08 MG | 0.055 MG |
| Folate | 127 UG | 12 UG |
| Vitamin B12 | ~ | 0.52 UG |
Minerals
calcium
Both white bread and greek yogurt are high in calcium. White bread has 495% more calcium than greek yogurt - white bread has 684mg of calcium per 100 grams and greek yogurt has 115mg of calcium.
iron
White bread is an excellent source of iron and it has 121 times more iron than greek yogurt - white bread has 4.9mg of iron per 100 grams and greek yogurt has 0.04mg of iron.
potassium
White bread and greek yogurt contain similar amounts of potassium - white bread has 127mg of potassium per 100 grams and greek yogurt has 141mg 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 white bread and greek yogurt contain small amounts of beta-carotene.
| White Bread | Greek Yogurt | |
|---|---|---|
| beta-carotene | 2 UG | 6 UG |
| lutein + zeaxanthin | 25 UG | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, white bread has more alpha linoleic acid (ALA) than greek yogurt per 100 grams.
| White Bread | Greek Yogurt | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 0.007 G |
| EPA | 0.003 G | ~ |
| Total | 0.086 G | 0.007 G |
omega 6s
Comparing omega-6 fatty acids, white bread has more linoleic acid than greek yogurt per 100 grams.
| White Bread | Greek Yogurt | |
|---|---|---|
| other omega 6 | ~ | 0.002 G |
| linoleic acid | 0.879 G | 0.065 G |
| Total | 0.879 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: White Bread (Bread, white wheat) and Greek Yogurt (Yogurt, Greek, plain, lowfat) .
White Bread g
()
|
Daily Values (%) |
Greek Yogurt 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 white bread or greek yogurt contain more calories in 100 grams?White bread is high in calories and greek yogurt has 70% less calories than white bread - white bread has 238 calories in 100g and greek yogurt has 73 calories.
Is white bread or greek yogurt better for protein?
Both white bread and greek yogurt are high in protein. White bread has a little more protein ( 10%) than greek yogurt by weight - white bread has 10.7g of protein per 100 grams and greek yogurt has 10g of protein.
Does white bread or greek yogurt have more carbohydrates?
By weight, white bread is high in carbohydrates and greek yogurt has 90% fewer carbohydrates than white bread - white bread has 43.9g of carbs for 100g and greek yogurt has 3.9g of carbohydrates.
Does white bread or greek yogurt contain more calcium?
Both white bread and greek yogurt are high in calcium. White bread has 500% more calcium than greek yogurt - white bread has 684mg of calcium in 100 grams and greek yogurt has 115mg of calcium.
Does white bread or greek yogurt contain more iron?
White bread is an abundant source of iron and it has 121 times more iron than greek yogurt - white bread has 4.9mg of iron in 100 grams and greek yogurt has 0.04mg of iron.