Greek Yogurt vs. White Sugar
Nutrition comparison of Greek Yogurt and White Sugar
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
greek yogurt
versus
white sugar
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in greek yogurt and white sugar:
- Greek yogurt has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Greek yogurt has signficantly more Vitamin A than white sugar.
- 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 White Sugar (Sugar, granulated) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White sugar is high in calories and greek yogurt has 81% less calories than white sugar - white sugar has 387 calories per 100 grams and greek yogurt has 73 calories.
For macronutrient ratios, greek yogurt is much heavier in protein, much lighter in carbs and much heavier in fat compared to white sugar per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for white sugar, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Greek Yogurt | White Sugar | |
|---|---|---|
| Protein | 55% | ~ |
| Carbohydrates | 22% | 100% |
| Fat | 24% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
White sugar is high in carbohydrates and greek yogurt has 96% less carbohydrates than white sugar - white sugar has 100g of total carbs per 100 grams and greek yogurt has 3.9g of carbohydrates.
The carbs in white sugar and greek yogurt are both made of 100% sugar.
sugar
White sugar is high in sugar and greek yogurt has 96% less sugar than white sugar - white sugar has 99.8g of sugar per 100 grams and greek yogurt has 3.6g of sugar.
Protein
protein
Greek yogurt is a great source of protein and it has more protein than white sugar - greek yogurt has 10g of protein per 100 grams and white sugar does not contain significant amounts.
Fat
saturated fat
White sugar has less saturated fat than greek yogurt - greek yogurt has 1.2g of saturated fat per 100 grams and white sugar does not contain significant amounts.
trans fat
Both greek yogurt and white sugar are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and white sugar does not contain significant amounts.
cholesterol
White sugar has less cholesterol than greek yogurt - greek yogurt has 10mg of cholesterol per 100 grams and white sugar does not contain significant amounts.
Vitamins
Vitamin C
Greek yogurt has more Vitamin C than white sugar - greek yogurt has 0.8mg of Vitamin C per 100 grams and white sugar does not contain significant amounts.
Vitamin A
Greek yogurt has signficantly more Vitamin A than white sugar - greek yogurt has 90ug of Vitamin A per 100 grams and white sugar does not contain significant amounts.
Vitamin E
Greek yogurt and white sugar contain similar amounts of Vitamin E - greek yogurt has 0.04mg of Vitamin E per 100 grams and white sugar does not contain significant amounts.
Vitamin K
Greek yogurt and white sugar contain similar amounts of Vitamin K - greek yogurt has 0.2ug of Vitamin K per 100 grams and white sugar does not contain significant amounts.
The B Vitamins
Greek yogurt has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Greek Yogurt | White Sugar | |
|---|---|---|
| Thiamin | 0.044 MG | ~ |
| Riboflavin | 0.233 MG | 0.019 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 114 times more calcium than white sugar - white sugar has 1mg of calcium per 100 grams and greek yogurt has 115mg of calcium.
iron
White sugar and greek yogurt contain similar amounts of iron - white sugar has 0.05mg of iron per 100 grams and greek yogurt has 0.04mg of iron.
potassium
Greek yogurt has 69 times more potassium than white sugar - white sugar has 2mg of potassium per 100 grams and greek yogurt has 141mg of potassium.
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 White Sugar (Sugar, granulated) .
Greek Yogurt g
()
|
Daily Values (%) |
White Sugar 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 sugar or greek yogurt contain more calories in 100 grams?White sugar is high in calories and greek yogurt has 80% less calories than white sugar - white sugar has 387 calories in 100g and greek yogurt has 73 calories.
Is greek yogurt or white sugar better for protein?
Greek yogurt is a great source of protein and it has more protein than white sugar - greek yogurt has 10g of protein per 100 grams and white sugar does not contain significant amounts.
Does white sugar or greek yogurt have more carbohydrates?
By weight, white sugar is high in carbohydrates and greek yogurt has 100% fewer carbohydrates than white sugar - white sugar has 100g of carbs for 100g and greek yogurt has 3.9g of carbohydrates. the carbs in white sugar and greek yogurt are both made of 100% sugar.
Does white sugar or greek yogurt contain more calcium?
Greek yogurt is a rich source of calcium and it has 114 times more calcium than white sugar - white sugar has 1mg of calcium in 100 grams and greek yogurt has 115mg of calcium.