Food vs food · USDA FNDDS 2021–2023
Greek yogurt vs regular yogurt
Comparing usual servings (Greek yogurt: 1 5.3 oz container, 150 g; regular yogurt: 1 6 oz container, 170 g), USDA’s figures are higher for Greek yogurt in 10 of the 65 nutrients it reports, and for regular yogurt in 35. The widest gaps against the Daily Value: more selenium (14.7 µg vs 5.61 µg) in Greek yogurt; more calcium (311 mg vs 165 mg) and zinc in regular yogurt. Energy: 100 kcal for Greek yogurt, 107 kcal for regular yogurt. Per 100 g, the figures are higher for Greek yogurt in 12 and for regular yogurt in 31.
Every nutrient, side by side
Yogurt, Greek, low fat milk, plain
Serving size 1 5.3 oz container · 150 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 100 kcal | |
| Protein | 15.3 g (more) | |
| Carbohydrates | 5.4 g | |
| Fat | 2.04 g | |
| Alcohol | 0 g | |
| Water | 126 g | |
| Fats & Fatty Acids | ||
| Saturated fat | 1.09 g | 5% |
| Monounsaturated fat | 0.5 g | |
| Polyunsaturated fat | 0.07 g | |
| Cholesterol | 12 mg (more) | 4% |
| SFA 4:0 (butyric) | 0.05 g | |
| SFA 6:0 (caproic) | 0.03 g | |
| SFA 8:0 (caprylic) | 0.02 g | |
| SFA 10:0 (capric) | 0.06 g | |
| SFA 12:0 (lauric) | 0.05 g | |
| SFA 14:0 (myristic) | 0.17 g | |
| SFA 16:0 (palmitic) | 0.46 g | |
| SFA 18:0 (stearic) | 0.21 g | |
| MUFA 16:1 (palmitoleic) | 0.04 g | |
| MUFA 18:1 (oleic) | 0.44 g | |
| MUFA 20:1 (gadoleic) | <0.01 g (more) | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 0.05 g | |
| PUFA 18:3 (linolenic) | 0.02 g | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 0 g | 0% |
| Sugars | 4.86 g | |
| Vitamins | ||
| Vitamin A | 13.5 µg | 2% |
| Retinol | 13.5 µg | |
| Beta-carotene | 3 µg | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 0 µg | |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.06 mg (more) | <1% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 0.15 µg | <1% |
| Thiamin (B1) | 0.03 mg | 3% |
| Riboflavin (B2) | 0.42 mg (more) | 32% |
| Niacin (B3) | 0.31 mg (more) | 2% |
| Vitamin B6 | 0.09 mg (more) | 6% |
| Folate | 10.5 µg | |
| Folate, DFE | 10.5 µg | 3% |
| Folate, food | 10.5 µg | |
| Folic acid | 0 µg | |
| Vitamin B12 | 1.03 µg (more) | 43% |
| Vitamin B12, added | 0 µg | |
| Choline | 22.8 mg | 4% |
| Minerals | ||
| Calcium | 165 mg | 13% |
| Iron | 0.11 mg | 1% |
| Magnesium | 16.5 mg | 4% |
| Phosphorus | 202 mg | 16% |
| Potassium | 210 mg | 4% |
| Sodium | 54 mg | 2% |
| Zinc | 0.78 mg | 7% |
| Copper | 0.03 mg (more) | 3% |
| Selenium | 14.7 µg (more) | 27% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in one serving. A check marks the food with more.
Yogurt, low fat milk, plain
Serving size 1 6 oz container · 170 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 107 kcal (more) | |
| Protein | 8.92 g | |
| Carbohydrates | 12 g (more) | |
| Fat | 2.63 g (more) | |
| Alcohol | 0 g | |
| Water | 145 g (more) | |
| Fats & Fatty Acids | ||
| Saturated fat | 1.7 g (more) | 8% |
| Monounsaturated fat | 0.72 g (more) | |
| Polyunsaturated fat | 0.07 g | |
| Cholesterol | 10.2 mg | 3% |
| SFA 4:0 (butyric) | 0.08 g (more) | |
| SFA 6:0 (caproic) | 0.05 g (more) | |
| SFA 8:0 (caprylic) | 0.03 g (more) | |
| SFA 10:0 (capric) | 0.07 g (more) | |
| SFA 12:0 (lauric) | 0.09 g (more) | |
| SFA 14:0 (myristic) | 0.28 g (more) | |
| SFA 16:0 (palmitic) | 0.72 g (more) | |
| SFA 18:0 (stearic) | 0.26 g (more) | |
| MUFA 16:1 (palmitoleic) | 0.06 g (more) | |
| MUFA 18:1 (oleic) | 0.6 g (more) | |
| MUFA 20:1 (gadoleic) | 0 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 0.05 g | |
| PUFA 18:3 (linolenic) | 0.02 g | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 0 g | 0% |
| Sugars | 12 g (more) | |
| Vitamins | ||
| Vitamin A | 23.8 µg (more) | 3% |
| Retinol | 23.8 µg (more) | |
| Beta-carotene | 3.4 µg (more) | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 0 µg | |
| Vitamin C | 1.36 mg (more) | 2% |
| Vitamin D | 2.04 µg (more) | 10% |
| Vitamin E | 0.05 mg | <1% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 0.34 µg (more) | <1% |
| Thiamin (B1) | 0.07 mg (more) | 6% |
| Riboflavin (B2) | 0.36 mg | 28% |
| Niacin (B3) | 0.19 mg | 1% |
| Vitamin B6 | 0.08 mg | 5% |
| Folate | 18.7 µg (more) | |
| Folate, DFE | 18.7 µg (more) | 5% |
| Folate, food | 18.7 µg (more) | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0.95 µg | 40% |
| Vitamin B12, added | 0 µg | |
| Choline | 25.8 mg (more) | 5% |
| Minerals | ||
| Calcium | 311 mg (more) | 24% |
| Iron | 0.14 mg (more) | 1% |
| Magnesium | 28.9 mg (more) | 7% |
| Phosphorus | 245 mg (more) | 20% |
| Potassium | 398 mg (more) | 8% |
| Sodium | 119 mg (more) | 5% |
| Zinc | 1.51 mg (more) | 14% |
| Copper | 0.02 mg | 2% |
| Selenium | 5.61 µg | 10% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in one serving. A check marks the food with more.
Yogurt, Greek, low fat milk, plain
Serving size 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 67 kcal (more) | |
| Protein | 10.2 g (more) | |
| Carbohydrates | 3.6 g | |
| Fat | 1.36 g | |
| Alcohol | 0 g | |
| Water | 84.2 g | |
| Fats & Fatty Acids | ||
| Saturated fat | 0.73 g | 4% |
| Monounsaturated fat | 0.33 g | |
| Polyunsaturated fat | 0.05 g (more) | |
| Cholesterol | 8 mg (more) | 3% |
| SFA 4:0 (butyric) | 0.03 g | |
| SFA 6:0 (caproic) | 0.02 g | |
| SFA 8:0 (caprylic) | 0.01 g | |
| SFA 10:0 (capric) | 0.04 g | |
| SFA 12:0 (lauric) | 0.03 g | |
| SFA 14:0 (myristic) | 0.11 g | |
| SFA 16:0 (palmitic) | 0.31 g | |
| SFA 18:0 (stearic) | 0.14 g | |
| MUFA 16:1 (palmitoleic) | 0.02 g | |
| MUFA 18:1 (oleic) | 0.29 g | |
| MUFA 20:1 (gadoleic) | <0.01 g (more) | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 0.03 g | |
| PUFA 18:3 (linolenic) | 0.01 g | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 0 g | 0% |
| Sugars | 3.24 g | |
| Vitamins | ||
| Vitamin A | 9 µg | 1% |
| Retinol | 9 µg | |
| Beta-carotene | 2 µg | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 0 µg | |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.04 mg (more) | <1% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 0.1 µg | <1% |
| Thiamin (B1) | 0.02 mg | 2% |
| Riboflavin (B2) | 0.28 mg (more) | 21% |
| Niacin (B3) | 0.21 mg (more) | 1% |
| Vitamin B6 | 0.06 mg (more) | 4% |
| Folate | 7 µg | |
| Folate, DFE | 7 µg | 2% |
| Folate, food | 7 µg | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0.69 µg (more) | 29% |
| Vitamin B12, added | 0 µg | |
| Choline | 15.2 mg | 3% |
| Minerals | ||
| Calcium | 110 mg | 8% |
| Iron | 0.07 mg | <1% |
| Magnesium | 11 mg | 3% |
| Phosphorus | 135 mg | 11% |
| Potassium | 140 mg | 3% |
| Sodium | 36 mg | 2% |
| Zinc | 0.52 mg | 5% |
| Copper | 0.02 mg (more) | 2% |
| Selenium | 9.8 µg (more) | 18% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in 100 g. A check marks the food with more.
Yogurt, low fat milk, plain
Serving size 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 63 kcal | |
| Protein | 5.25 g | |
| Carbohydrates | 7.04 g (more) | |
| Fat | 1.55 g (more) | |
| Alcohol | 0 g | |
| Water | 85.1 g (more) | |
| Fats & Fatty Acids | ||
| Saturated fat | 1 g (more) | 5% |
| Monounsaturated fat | 0.43 g (more) | |
| Polyunsaturated fat | 0.04 g | |
| Cholesterol | 6 mg | 2% |
| SFA 4:0 (butyric) | 0.05 g (more) | |
| SFA 6:0 (caproic) | 0.03 g (more) | |
| SFA 8:0 (caprylic) | 0.02 g (more) | |
| SFA 10:0 (capric) | 0.04 g | |
| SFA 12:0 (lauric) | 0.05 g (more) | |
| SFA 14:0 (myristic) | 0.16 g (more) | |
| SFA 16:0 (palmitic) | 0.42 g (more) | |
| SFA 18:0 (stearic) | 0.15 g (more) | |
| MUFA 16:1 (palmitoleic) | 0.03 g (more) | |
| MUFA 18:1 (oleic) | 0.35 g (more) | |
| MUFA 20:1 (gadoleic) | 0 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 0.03 g | |
| PUFA 18:3 (linolenic) | 0.01 g | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 0 g | 0% |
| Sugars | 7.04 g (more) | |
| Vitamins | ||
| Vitamin A | 14 µg (more) | 2% |
| Retinol | 14 µg (more) | |
| Beta-carotene | 2 µg | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 0 µg | |
| Vitamin C | 0.8 mg (more) | 1% |
| Vitamin D | 1.2 µg (more) | 6% |
| Vitamin E | 0.03 mg | <1% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 0.2 µg (more) | <1% |
| Thiamin (B1) | 0.04 mg (more) | 4% |
| Riboflavin (B2) | 0.21 mg | 16% |
| Niacin (B3) | 0.11 mg | 1% |
| Vitamin B6 | 0.05 mg | 3% |
| Folate | 11 µg (more) | |
| Folate, DFE | 11 µg (more) | 3% |
| Folate, food | 11 µg (more) | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0.56 µg | 23% |
| Vitamin B12, added | 0 µg | |
| Choline | 15.2 mg | 3% |
| Minerals | ||
| Calcium | 183 mg (more) | 14% |
| Iron | 0.08 mg (more) | <1% |
| Magnesium | 17 mg (more) | 4% |
| Phosphorus | 144 mg (more) | 12% |
| Potassium | 234 mg (more) | 5% |
| Sodium | 70 mg (more) | 3% |
| Zinc | 0.89 mg (more) | 8% |
| Copper | 0.01 mg | 1% |
| Selenium | 3.3 µg | 6% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in 100 g. A check marks the food with more.
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How to read it
- Foods. Greek yogurt is FNDDS’s “Yogurt, Greek, low fat milk, plain” and regular yogurt is “Yogurt, low fat milk, plain”, the same foods and numbers Calorie Tape shows.
- Serving. One of FNDDS’s own portions, the one nearest the amount FNDDS assumes when someone doesn’t say how much they ate.
- Checks. A check marks whichever food has more of a nutrient. More isn’t better or worse, just more. Amounts that round to the same number get no check.
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Sources
- USDA Food and Nutrient Database for Dietary Studies (FNDDS) 2021–2023, from FoodData Central: every food, amount and portion. Public domain (CC0 1.0).
- Daily Value on the Nutrition and Supplement Facts Labels, U.S. Food and Drug Administration: the Daily Values behind % DV.
- Calorie Tape Food Data: where the app’s foods come from.
Calorie Tape is a food log, not medical advice. Spotted a wrong number? Email hellochillcreatures@gmail.com.