Oats vs. Yogurt
Nutrition comparison of Oats and Yogurt
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
yogurt
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and yogurt:
- Both oats and yogurt are high in calcium.
- Oat has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, yogurt contains more Vitamin B12.
- Oat is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Yogurt (Yogurt, plain, whole milk) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oat is high in calories and yogurt has 84% less calories than oat - oat has 389 calories per 100 grams and yogurt has 61 calories.
For macronutrient ratios, oats is lighter in protein, much heavier in carbs and much lighter in fat compared to yogurt per calorie. Oats has a macronutrient ratio of 17:67:16 and for yogurt, 22:30:48 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Yogurt | |
|---|---|---|
| Protein | 17% | 22% |
| Carbohydrates | 67% | 30% |
| Fat | 16% | 48% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and yogurt has 93% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and yogurt has 4.7g of carbohydrates.
dietary fiber
Oat is an excellent source of dietary fiber and it has more dietary fiber than yogurt - oat has 10.6g of dietary fiber per 100 grams and yogurt does not contain significant amounts.
sugar
Oat has less sugar than yogurt - yogurt has 4.7g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Oat is an excellent source of protein and it has 387% more protein than yogurt - oat has 16.9g of protein per 100 grams and yogurt has 3.5g of protein.
Fat
saturated fat
Oats and yogurt contain similar amounts of saturated fat - oat has 1.2g of saturated fat per 100 grams and yogurt has 2.1g of saturated fat.
cholesterol
Oat has less cholesterol than yogurt - yogurt has 13mg of cholesterol per 100 grams and oat does not contain significant amounts.
Vitamins
Vitamin C
Yogurt and oats contain similar amounts of Vitamin C - yogurt has 0.5mg of Vitamin C per 100 grams and oat does not contain significant amounts.
Vitamin A
Yogurt has more Vitamin A than oat - yogurt has 27ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin D
Yogurt and oats contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and oat does not contain significant amounts.
Vitamin E
Yogurt and oats contain similar amounts of Vitamin E - yogurt has 0.06mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Yogurt and oats contain similar amounts of Vitamin K - yogurt has 0.2ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, yogurt contains more Vitamin B12. Both oats and yogurt contain significant amounts of riboflavin.
| Oats | Yogurt | |
|---|---|---|
| Thiamin | 0.763 MG | 0.029 MG |
| Riboflavin | 0.139 MG | 0.142 MG |
| Niacin | 0.961 MG | 0.075 MG |
| Pantothenic acid | 1.349 MG | 0.389 MG |
| Vitamin B6 | 0.119 MG | 0.032 MG |
| Folate | 56 UG | 7 UG |
| Vitamin B12 | ~ | 0.37 UG |
Minerals
calcium
Both oats and yogurt are high in calcium. Yogurt has 124% more calcium than oat - oat has 54mg of calcium per 100 grams and yogurt has 121mg of calcium.
iron
Oat is an excellent source of iron and it has 93 times more iron than yogurt - oat has 4.7mg of iron per 100 grams and yogurt has 0.05mg of iron.
potassium
Oat is an excellent source of potassium and it has 177% more potassium than yogurt - oat has 429mg of potassium per 100 grams and yogurt has 155mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, oat has more alpha linoleic acid (ALA) than yogurt per 100 grams.
| Oats | Yogurt | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.027 G |
| Total | 0.111 G | 0.027 G |
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than yogurt per 100 grams.
| Oats | Yogurt | |
|---|---|---|
| linoleic acid | 2.424 G | 0.065 G |
| Total | 2.424 G | 0.065 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.
Oats g
()
|
Daily Values (%) |
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 oats or yogurt contain more calories in 100 grams?Oat is high in calories and yogurt has 80% less calories than oat - oat has 389 calories in 100g and yogurt has 61 calories.
Does oats or yogurt have more carbohydrates?
By weight, oat is high in carbohydrates and yogurt has 90% fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and yogurt has 4.7g of carbohydrates.
Does oats or yogurt contain more calcium?
Both oats and yogurt are high in calcium. Yogurt has 120% more calcium than oat - oat has 54mg of calcium in 100 grams and yogurt has 121mg of calcium.
Does oats or yogurt contain more iron?
Oat is an abundant source of iron and it has 93 times more iron than yogurt - oat has 4.7mg of iron in 100 grams and yogurt has 0.05mg of iron.
Does oats or yogurt contain more potassium?
Oat is a rich source of potassium and it has 180% more potassium than yogurt - oat has 429mg of potassium in 100 grams and yogurt has 155mg of potassium.