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:
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 | ~ | ~ |
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.
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.
Oat has less sugar than yogurt - yogurt has 4.7g of sugar per 100 grams and oat does not contain significant amounts.
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.
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.
Oat has less cholesterol than yogurt - yogurt has 13mg of cholesterol per 100 grams and oat does not contain significant amounts.
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.
Yogurt has more Vitamin A than oat - yogurt has 27ug of Vitamin A per 100 grams and oat does not contain significant amounts.
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.
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.
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.
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 |
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.
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.
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.
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 |
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 |
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 Oats or Yogurt .
Oats g
()
|
Daily Values (%) |
Yogurt g
()
|
|||||
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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 % |
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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 % |
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5% | Vitamin C | 5% |
|
MG % | |
IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
MG % |
|
5% | calcium | 5% |
|
MG % | |
MG % |
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5% | iron | 5% |
|
MG % | |
MG % |
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5% | magnesium | 5% |
|
MG % | |
MG % |
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5% | potassium | 5% |
|
MG % | |
MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
UG % |
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5% | Vitamin K | 5% |
|
UG % | |
G % |
|
5% | protein | 5% |
|
G % | |
UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
MG % |
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5% | choline | 5% |
|
MG % | |
MG % |
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5% | chlorine | 5% |
|
MG % | |
UG % |
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5% | chromium | 5% |
|
UG % | |
MG % |
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5% | copper | 5% |
|
MG % | |
UG % |
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5% | fluoride | 5% |
|
UG % | |
UG % |
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5% | iodine | 5% |
|
UG % | |
MG % |
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5% | manganese | 5% |
|
MG % | |
UG % |
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5% | molybdenum | 5% |
|
UG % | |
MG % |
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5% | phosphorus | 5% |
|
MG % | |
UG % |
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5% | selenium | 5% |
|
UG % | |
MG % |
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5% | zinc | 5% |
|
MG % | |
G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||