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.
Detailed nutritional comparison of oats and 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: 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.


Image of Oats src
Image of Yogurt src

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 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 .

Note: The specific food items compared are: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Yogurt (Yogurt, plain, whole milk) .

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G Starch G
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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.