Nutrition Comparison Tool
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Plain Yogurt (Whole Milk, Full Fat)
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Low Fat Yogurt
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Low Fat Greek Yogurt
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Non Fat Yogurt
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Number of Servings:
Note: Nutrient values are divided into 1 servings.
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Plain Yogurt (Whole Milk, Full Fat) 1 cup (8 fl oz) (x1) 7% DV 149 calories
  • Low Fat Yogurt 1 cup (8 fl oz) (x1) 8% DV 154 calories
  • Low Fat Greek Yogurt 1 container (7 oz) (x1) 7% DV 146 calories
  • Non Fat Yogurt 1 cup (8 fl oz) (x1) 7% DV 137 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Plain Yogurt (Whole Milk, Full Fat) 1 cup (8 fl oz) (x1) 10% DV 8g
  • Low Fat Yogurt 1 cup (8 fl oz) (x1) 5% DV 3.8g
  • Low Fat Greek Yogurt 1 container (7 oz) (x1) 5% DV 3.8g
  • Non Fat Yogurt 1 cup (8 fl oz) (x1) 1% DV 0.44g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Plain Yogurt (Whole Milk, Full Fat) 1 cup (8 fl oz) (x1) 4% DV 11.4g
  • Low Fat Yogurt 1 cup (8 fl oz) (x1) 6% DV 17.2g
  • Low Fat Greek Yogurt 1 container (7 oz) (x1) 3% DV 7.9g
  • Non Fat Yogurt 1 cup (8 fl oz) (x1) 7% DV 18.8g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Plain Yogurt (Whole Milk, Full Fat) 1 cup (8 fl oz) (x1) 17% DV 8.5g
  • Low Fat Yogurt 1 cup (8 fl oz) (x1) 26% DV 12.9g
  • Low Fat Greek Yogurt 1 container (7 oz) (x1) 40% DV 19.9g
  • Non Fat Yogurt 1 cup (8 fl oz) (x1) 28% DV 14g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Plain Yogurt (Whole Milk, Full Fat) 1 cup (8 fl oz) (x1) 11% DV 31.9mg
  • Low Fat Yogurt 1 cup (8 fl oz) (x1) 5% DV 14.7mg
  • Low Fat Greek Yogurt 1 container (7 oz) (x1) 7% DV 20mg
  • Non Fat Yogurt 1 cup (8 fl oz) (x1) 2% DV 4.9mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Plain Yogurt (Whole Milk, Full Fat) 1 cup (8 fl oz) (x1) 26% DV 5.1g
  • Low Fat Yogurt 1 cup (8 fl oz) (x1) 12% DV 2.5g
  • Low Fat Greek Yogurt 1 container (7 oz) (x1) 12% DV 2.5g
  • Non Fat Yogurt 1 cup (8 fl oz) (x1) 1% DV 0.28g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Plain Yogurt (Whole Milk, Full Fat) 1 cup (8 fl oz) (x1) 0% DV 0g
  • Low Fat Yogurt 1 cup (8 fl oz) (x1) 0% DV 0g
  • Low Fat Greek Yogurt 1 container (7 oz) (x1) 0% DV 0g
  • Non Fat Yogurt 1 cup (8 fl oz) (x1) 0% DV 0g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Plain Yogurt (Whole Milk, Full Fat) 1 cup (8 fl oz) (x1) 23% DV 11.4g
  • Low Fat Yogurt 1 cup (8 fl oz) (x1) 34% DV 17.2g
  • Low Fat Greek Yogurt 1 container (7 oz) (x1) 14% DV 7.1g
  • Non Fat Yogurt 1 cup (8 fl oz) (x1) 38% DV 18.8g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Plain Yogurt (Whole Milk, Full Fat) 1 cup (8 fl oz) (x1) 1% DV 0.12mg
  • Low Fat Yogurt 1 cup (8 fl oz) (x1) 1% DV 0.2mg
  • Low Fat Greek Yogurt 1 container (7 oz) (x1) 0% DV 0.08mg
  • Non Fat Yogurt 1 cup (8 fl oz) (x1) 1% DV 0.22mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Plain Yogurt (Whole Milk, Full Fat) 1 cup (8 fl oz) (x1) 23% DV 296.5mg
  • Low Fat Yogurt 1 cup (8 fl oz) (x1) 34% DV 448.4mg
  • Low Fat Greek Yogurt 1 container (7 oz) (x1) 18% DV 230mg
  • Non Fat Yogurt 1 cup (8 fl oz) (x1) 38% DV 487.6mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Plain Yogurt (Whole Milk, Full Fat) 1 cup (8 fl oz) (x1) 8% DV 379.8mg
  • Low Fat Yogurt 1 cup (8 fl oz) (x1) 12% DV 573.3mg
  • Low Fat Greek Yogurt 1 container (7 oz) (x1) 6% DV 282mg
  • Non Fat Yogurt 1 cup (8 fl oz) (x1) 13% DV 624.8mg
Comparison Table

Table Legend

  1. Plain Yogurt (Whole Milk, Full Fat)
  2. Low Fat Yogurt
  3. Low Fat Greek Yogurt
  4. Non Fat Yogurt
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3 4
Weight (g) 245 245 200 245
Calories
(%DV)		 149
(7%)		 154
(8%)		 146
(7%)		 137
(7%)
Fat (g)
(%DV)		 8
(10%)		 3.8
(5%)		 3.8
(5%)		 0.44
(1%)
Protein (g)
(%DV)		 8.5
(17%)		 12.9
(26%)		 19.9
(40%)		 14
(28%)
Carbohydrate (g)
(%DV)		 11.4
(4%)		 17.2
(6%)		 7.9
(3%)		 18.8
(7%)
Sugars (g)
(%DV)		 11.4
(23%)		 17.2
(34%)		 7.1
(14%)		 18.8
(38%)
Fiber (g)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)
Cholesterol (mg)
(%DV)		 31.9
(11%)		 14.7
(5%)		 20
(7%)		 4.9
(2%)
Saturated Fats (g)
(%DV)		 5.1
(26%)		 2.5
(12%)		 2.5
(12%)		 0.28
(1%)
Net-Carbs (g) 11.4
17.2
7.9
18.8
Trans Fatty Acids (g) --
--
0.12
--
  Minerals
Food # 1 2 3 4
Weight (g) 245 245 200 245
Calcium (mg)
(%DV)		 296.5
(23%)		 448.4
(34%)		 230
(18%)		 487.6
(38%)
Iron, Fe (mg)
(%DV)		 0.12
(1%)		 0.2
(1%)		 0.08
(0%)		 0.22
(1%)
Potassium, K (mg)
(%DV)		 379.8
(8%)		 573.3
(12%)		 282
(6%)		 624.8
(13%)
Magnesium (mg)
(%DV)		 29.4
(7%)		 41.7
(10%)		 22
(5%)		 46.6
(11%)
Phosphorus, P (mg)
(%DV)		 232.8
(19%)		 352.8
(28%)		 274
(22%)		 384.7
(31%)
Sodium (mg)
(%DV)		 112.7
(5%)		 171.5
(7%)		 68
(3%)		 188.7
(8%)
Zinc, Zn (mg)
(%DV)		 1.4
(13%)		 2.2
(20%)		 1.2
(11%)		 2.4
(22%)
Copper, Cu (mg)
(%DV)		 0.02
(2%)		 0.03
(4%)		 0.04
(5%)		 0.04
(4%)
Manganese (mg)
(%DV)		 0.01
(0%)		 0.01
(0%)		 0.01
(1%)		 0.01
(1%)
Selenium, Se (mcg)
(%DV)		 5.4
(10%)		 8.1
(15%)		 24.8
(45%)		 8.8
(16%)
Fluoride, F (mcg)
(%AI)		 29.4
(1%)		 29.4
(1%)		 --
(--%)		 29.4
(1%)
Molybdenum (mcg) --
--
--
--
Iodine, I (mcg) 78.4
--
--
--
Chlorine (mg) --
--
--
--
Chromium (mcg) --
--
--
--
  Vitamins
Food # 1 2 3 4
Weight (g) 245 245 200 245
Vitamin A, RAE (mcg)
(%DV)		 66.2
(7%)		 34.3
(4%)		 180
(20%)		 4.9
(1%)
Vitamin C (mg)
(%DV)		 1.2
(1%)		 2
(2%)		 1.6
(2%)		 2.2
(2%)
Thiamin (B1) (mg)
(%DV)		 0.07
(6%)		 0.11
(9%)		 0.09
(7%)		 0.12
(10%)
Riboflavin (B2) (mg)
(%DV)		 0.35
(27%)		 0.52
(40%)		 0.47
(36%)		 0.57
(44%)
Niacin (B3) (mg)
(%DV)		 0.18
(1%)		 0.28
(2%)		 0.39
(2%)		 0.3
(2%)
Vitamin B5 (PA) (mg)
(%DV)		 0.95
(19%)		 1.4
(29%)		 0.94
(19%)		 1.6
(31%)
Vitamin B6 (mg)
(%DV)		 0.08
(5%)		 0.12
(7%)		 0.11
(6%)		 0.13
(8%)
Biotin (mcg) --
--
--
--
Folate (B9) (mcg)
(%DV)		 17.2
(4%)		 27
(7%)		 24
(6%)		 29.4
(7%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 17.2
(4%)		 27
(7%)		 24
(6%)		 29.4
(7%)
Folate DFE (mcg)
(%)		 17.2
(4%)		 27
(7%)		 24
(6%)		 29.4
(7%)
Choline (mg)
(%DV)		 37.2
(7%)		 37.2
(7%)		 30.4
(6%)		 37.2
(7%)
Vitamin B12 (mcg)
(%DV)		 0.91
(38%)		 1.4
(57%)		 1
(43%)		 1.5
(62%)
Retinol (mcg) 66.2
34.3
180
4.9
Carotene, beta (mcg)
(%RDA)		 12.3
(0%)		 4.9
(0%)		 12
(0%)		 0
(0%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) 242.6 125 618 17.2
Lycopene (mcg) 0
0
0
0
Lut + Zeaxanthin (mcg) 0
0
2
0
Vitamin E (mg)
(%DV)		 0.15
(1%)		 0.07
(0%)		 0.08
(1%)		 0
(0%)
Vitamin D (mcg)
(%DV)		 0.25
(1%)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) --
--
--
--
Vitamin D3 (mcg) 0.25
0
--
--
Vitamin D (IU)
(%DV)		 4.9
(1%)		 2.5
(0%)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 0.49
(0%)		 0.49
(0%)		 0.4
(0%)		 0.49
(0%)
Vitamin K1 (mcg) --
--
--
--
Menaquinone-4 (K2) (mcg) --
--
--
--
  Other
Food # 1 2 3 4
Weight (g) 245 245 200 245
Water (g) 215.4
208.4
167.1
208.8
Ash (g) 2
3
1
3
Alcohol (g) 0
0
0
0
Caffeine (mg) 0
0
0
0
Theobromine (mg) 0
0
0
0
PRAL score 0.14
0.34
10.37
0.37
  Carbohydrates
Food # 1 2 3 4
Weight (g) 245 245 200 245
Soluble Fiber (g) --
--
--
--
Insoluble Fiber (g) --
--
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) --
--
0
--
Glucose (Dextrose) (g) --
--
0
--
Fructose (g) --
--
0
--
Lactose (g) --
--
5.8
--
Maltose (g) --
--
0
--
Galactose (g) --
--
1.3
--
Starch (g) --
--
0
--
Carbohydrate, other (g) --
--
--
--
Total sugar alcohols (g) --
--
--
--
  Fats
Food # 1 2 3 4
Weight (g) 245 245 200 245
Monounsaturated Fats (g) 2.188
1.044
0.972
0.12
Polyunsaturated Fats (g) 0.225
0.108
0.152
0.012
Omega 3s (g)
(%AI)		 0.066
(4%)		 0.032
(2%)		 0.014
(1%)		 0.002
(0%)
Omega 6s (g)
(%AI)		 0.159
(1%)		 0.076
(0%)		 0.13
(1%)		 0.01
(0%)
Omega 3 to Omega 6 Ratio 0.42
0.42
0.11
0.25
Omega 6 to Omega 3 Ratio 2.41
2.38
9.29
4
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 --
(--%)		 0.014
(1%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
0
0
0
Docosapentaenoic Acid (DPA) (g) 0
0
0
0
Docosahexaenoic Acid (DHA) (g) 0
0
0
0
n-3-Eicosatrienoic Acid (20:3) (g) --
--
0
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
--
0.096
--
gamma-Linolenic Acid (GLA) (g) --
--
0
--
c-c-n6-Eicosadienoic Acid (g) --
--
0
--
DHG-linolenic acid (DGLA) (g) --
--
0.004
--
Arachidonic acid (AA) (g) --
--
--
--
Saturated Fats  
Butyric (4:0) (g) 0.235
0.113
0.094
0.012
Caproic (6:0) (g) 0.162
0.078
0.07
0.01
Caprylic Acid (8:0) (g) 0.103
0.049
0.048
0.005
Capric Acid (10:0) (g) 0.228
0.108
0.134
0.012
Lauric Acid (12:0) (g) 0.272
0.13
0.124
0.015
Tridecanoic Acid (13:0) (g) --
--
--
--
Myristic Acid (14:0) (g) 0.84
0.399
0.388
0.047
Pentadecanoic Acid (15:0) (g) --
--
0.042
--
Palmitic Acid (16:0) (g) 2.171
1.034
1.14
0.12
Margaric Acid (17:0) (g) --
--
0.024
--
Stearic Acid (18:0) (g) 0.777
0.37
0.39
0.044
Arachidic Acid (20:0) (g) --
--
0.006
--
Behenic Acid (22:0) (g) --
--
0
--
Lignoceric Acid (24:0) (g) --
--
0
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
--
0.042
--
Pentadecenoic Acid (15:1) (g) --
--
0
--
Palmitoleic Acid (16:1) (g) 0.174
0.083
0.062
0.01
cis-Palmitoleic Acid (16:1 cis) (g) --
--
0.052
--
Heptadecenoic Acid (17:1) (g) --
--
0.006
--
Oleic Acid (18:1) (g) 1.82
0.867
0.854
0.1
c-Oleic Acid (18:1 cis) (g) --
--
0.762
--
c-Vaccenic acid (g) --
--
--
--
Gadoleic Acid (20:1) (g) 0
0
0.008
0
Docosenoic Acid (22:1) (g) 0
0
0
0
c-Docosenoic Acid (22:1 c) (g) --
--
0
--
c-Tetracosenoic Acid (24:1 c) (g) --
--
0
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.159
0.076
0.13
0.01
Conjugated Linoleic Acid (CLAs) (g) --
--
0.016
--
Octadecadienoic Acid (mixed) (g) --
--
--
--
Octadecatrienoic (undiff) (g) 0.066
0.032
0.014
0.002
Octadecatrienoic Acid (mixed) (g) --
--
0
--
Parinaric Acid (18:4) (g) 0
0
0
0
Eicosatrienoic Acid (20:3) (g) --
--
0.004
--
Eicosatetraenoic Acid 20:4 (g) 0
0
0.004
0
Heneicosapentaenoic Acid 21:5 (g) --
--
--
--
22:4 (g) --
--
0
--
Trans Fats  
t-Polyenoic Fats (g) --
--
0.018
--
t-Monoenoic Fats (g) --
--
0.102
--
t-Palmitoleic Acid (16:1 t) (g) --
--
0.01
--
t-Oleic Acid (18:1 t) (g) --
--
0.092
--
t-Docosenoic Acid (22:1 t) (g) --
--
0
--
t-Octadecadienoic Acid (18:2 t) (g) --
--
0.018
--
t-t-Octadecadienoic Acid (g) --
--
--
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
--
--
Stigmasterol (g) --
--
--
--
Campesterol (g) --
--
--
--
Beta-sitosterol (g) --
--
--
--
Amino Acids
Food # 1 2 3 4
Weight (g) 245 245 200 245
Essential  
Histidine (mg)
(%RDI)		 211
(30%)		 319
(46%)		 260
(37%)		 348
(50%)
Isoleucine (mg)
(%RDI)		 463
(33%)		 701
(50%)		 572
(41%)		 767
(55%)
Leucine (mg)
(%RDI)		 858
(31%)		 1296
(47%)		 1058
(39%)		 1414
(52%)
Lysine (mg)
(%RDI)		 762
(36%)		 1154
(55%)		 942
(45%)		 1259
(60%)
Methionine (mg)
(%RDI)		 250
(34%)		 380
(52%)		 310
(43%)		 414
(57%)
Phenylalanine (mg)
(%RDI)		 463
(53%)		 701
(80%)		 572
(65%)		 767
(88%)
Threonine (mg)
(%RDI)		 348
(33%)		 529
(50%)		 432
(41%)		 576
(55%)
Tryptophan (mg)
(%RDI)		 49
(18%)		 74
(26%)		 60
(21%)		 78
(28%)
Valine (mg)
(%RDI)		 703
(39%)		 1063
(58%)		 868
(48%)		 1161
(64%)
Conditional  
Arginine (mg) 255
387
316
421
Cystine (mg)
(%RDI)		 78
(27%)		 118
(41%)		 96
(33%)		 127
(44%)
Glycine (mg) 206
311
254
338
Proline (mg) 1007
1524
1244
1664
Tyrosine (mg)
(%RDI)		 429
(49%)		 649
(74%)		 530
(61%)		 708
(81%)
Non-Essential  
Alanine (mg) 363
551
450
600
Aspartic acid (mg) 674
1019
832
1112
Betaine (mg) --
2
--
--
Glutamic acid (mg) 1664
2519
2056
2749
Hydroxyproline (mg) --
--
--
--
Serine (mg) 527
796
650
870
Data Source
Plain Yogurt (Whole Milk, Full Fat)
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.
Low Fat Yogurt
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Low Fat Greek Yogurt
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Non Fat Yogurt
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.