White Rice vs. Greek Yogurt

Nutrition comparison of Cooked White Rice and Greek Yogurt

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

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

For a quick recap of significant nutrients and differences in white rice and greek yogurt:

  • Greek yogurt has signficantly less carbohydrates than white rice.
  • Greek yogurt has signficantly more Vitamin A than white rice.
  • Greek yogurt is a great source of protein.
  • Greek yogurt is an excellent source of calcium.
  • White rice has 20.5 times less saturated fat than greek yogurt.
  • White rice has more thiamin, niacin and folate, however, greek yogurt contains more riboflavin and Vitamin B12.
  • White rice has signficantly more iron than greek yogurt.
Detailed nutritional comparison of white rice 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: White Rice (Rice, white, medium-grain, enriched, cooked) and Greek Yogurt (Yogurt, Greek, plain, lowfat) . Have a correction or suggestions? Shoot us an email.

Image of White Rice src
Image of Greek Yogurt src

Calories and Carbs

calories

White rice is high in calories and greek yogurt has 44% less calories than white rice - white rice has 130 calories per 100 grams and greek yogurt has 73 calories.

For macronutrient ratios, white rice is much lighter in protein, much heavier in carbs and much lighter in fat compared to greek yogurt per calorie. White rice has a macronutrient ratio of 8:91:1 and for greek yogurt, 55:22:24 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

White Rice Greek Yogurt
Protein 8% 55%
Carbohydrates 91% 22%
Fat 1% 24%
Alcohol ~ ~

carbohydrates

Greek yogurt has signficantly less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and greek yogurt has 3.9g of carbohydrates.

dietary fiber

White rice has more dietary fiber than greek yogurt - white rice has 0.3g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.

sugar

White rice has less sugar than greek yogurt - greek yogurt has 3.6g of sugar per 100 grams and white rice does not contain significant amounts.

Protein

protein

Greek yogurt is a great source of protein and it has 318% more protein than white rice - white rice has 2.4g of protein per 100 grams and greek yogurt has 10g of protein.

Fat

saturated fat

White rice has 20.5 times less saturated fat than greek yogurt - white rice has 0.06g of saturated fat per 100 grams and greek yogurt has 1.2g of saturated fat.

trans fat

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

cholesterol

White rice has less cholesterol than greek yogurt - greek yogurt has 10mg of cholesterol per 100 grams and white rice does not contain significant amounts.

Vitamins

Vitamin C

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

Vitamin A

Greek yogurt has signficantly more Vitamin A than white rice - greek yogurt has 90ug of Vitamin A per 100 grams and white rice does not contain significant amounts.

Vitamin E

Greek yogurt and white rice contain similar amounts of Vitamin E - greek yogurt has 0.04mg of Vitamin E per 100 grams and white rice does not contain significant amounts.

Vitamin K

Greek yogurt and white rice contain similar amounts of Vitamin K - greek yogurt has 0.2ug of Vitamin K per 100 grams and white rice does not contain significant amounts.

The B Vitamins

White rice has more thiamin, niacin and folate, however, greek yogurt contains more riboflavin and Vitamin B12. Both white rice and greek yogurt contain significant amounts of pantothenic acid and Vitamin B6.

White Rice Greek Yogurt
Thiamin 0.167 MG 0.044 MG
Riboflavin 0.016 MG 0.233 MG
Niacin 1.835 MG 0.197 MG
Pantothenic acid 0.411 MG 0.47 MG
Vitamin B6 0.05 MG 0.055 MG
Folate 58 UG 12 UG
Vitamin B12 ~ 0.52 UG

Minerals

calcium

Greek yogurt is an excellent source of calcium and it has 37 times more calcium than white rice - white rice has 3mg of calcium per 100 grams and greek yogurt has 115mg of calcium.

iron

White rice has signficantly more iron than greek yogurt - white rice has 1.5mg of iron per 100 grams and greek yogurt has 0.04mg of iron.

potassium

Greek yogurt has 386% more potassium than white rice - white rice has 29mg of potassium per 100 grams and greek yogurt has 141mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both white rice and greek yogurt contain small amounts of alpha linoleic acid (ALA).

White Rice Greek Yogurt
alpha linoleic acid 0.01 G 0.007 G
Total 0.01 G 0.007 G

omega 6s

Comparing omega-6 fatty acids, both white rice and greek yogurt contain significant amounts of linoleic acid.

White Rice Greek Yogurt
linoleic acid 0.046 G 0.065 G
other omega 6 ~ 0.002 G
Total 0.046 G 0.067 G


Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either White Rice or Greek Yogurt .

Note: The specific food items compared are: White Rice (Rice, white, medium-grain, enriched, cooked) and Greek Yogurt (Yogurt, Greek, plain, lowfat) .

Cooked White Rice g

()
Daily Values (%)

Greek Yogurt g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does white rice or greek yogurt contain more calories in 100 grams?
White rice is high in calories and greek yogurt has 40% less calories than white rice - white rice has 130 calories in 100g and greek yogurt has 73 calories.

Is white rice or greek yogurt better for protein?
Greek yogurt is a great source of protein and it has 320% more protein than white rice - white rice has 2.4g of protein per 100 grams and greek yogurt has 10g of protein.

Does white rice or greek yogurt have more carbohydrates?
By weight, greek yogurt has signficantly fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and greek yogurt has 3.9g of carbohydrates.

Does white rice or greek yogurt contain more calcium?
Greek yogurt is a rich source of calcium and it has 37 times more calcium than white rice - white rice has 3mg of calcium in 100 grams and greek yogurt has 115mg of calcium.