Side-by-Side Comparison

Greek Yogurt (Plain Nonfat) vs Quinoa (Cooked)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Thick creamy plain Greek yogurt presented in a minimalist ceramic bowl

dairy

Greek Yogurt (Plain Nonfat)

59Calories

10.2Protein

0.0Fiber

0.0Vit C

View Details

Fluffy cooked quinoa showing tiny light spiraled germ rings

grains

Quinoa (Cooked)

120Calories

4.4Protein

2.8Fiber

0.0Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-51%

Greek Yogurt (Plain Nonfat)

Greek Yogurt (Plain Nonfat) has fewer calories (energy) (59 kcal vs 120 kcal, 61 kcal less).

Higher Protein

+132%

Greek Yogurt (Plain Nonfat)

Greek Yogurt (Plain Nonfat) provides 10.2 g vs 4.4 g in Quinoa (Cooked) (+5.8 g, +132%).

Higher Dietary Fiber

Quinoa (Cooked)

Quinoa (Cooked) provides 2.8 g vs 0 g in Greek Yogurt (Plain Nonfat) (+2.8 g).

Higher Potassium

+22%

Quinoa (Cooked)

Quinoa (Cooked) provides 172 mg vs 141 mg in Greek Yogurt (Plain Nonfat) (+31.0 mg, +22%).

Comparing per 100 g standard edible portion.

Nutrient

Greek Yogurt (Plain Nonfat)100 g edible portion

Quinoa (Cooked)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Quinoa (Cooked) higher

Greek Yogurt (Plain Nonfat)

59 kcal3% DV

Quinoa (Cooked)

120 kcal6% DV

Quinoa (Cooked) provides 120 kcal vs 59 kcal in Greek Yogurt (Plain Nonfat) (+61 kcal, +103%).

ProteinGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

10.2 g20% DV

Quinoa (Cooked)

4.4 g9% DV

Greek Yogurt (Plain Nonfat) provides 10.2 g vs 4.4 g in Quinoa (Cooked) (+5.8 g, +132%).

CarbohydratesQuinoa (Cooked) higher

Greek Yogurt (Plain Nonfat)

3.6 g1% DV

Quinoa (Cooked)

21.3 g8% DV

Quinoa (Cooked) provides 21.3 g vs 3.6 g in Greek Yogurt (Plain Nonfat) (+17.7 g, +492%).

Dietary FiberQuinoa (Cooked) higher

Greek Yogurt (Plain Nonfat)

0 g

Quinoa (Cooked)

2.8 g10% DV

Quinoa (Cooked) has higher dietary fiber (2.8 g vs 0 g).

Total FatQuinoa (Cooked) higher

Greek Yogurt (Plain Nonfat)

0.39 g1% DV

Quinoa (Cooked)

1.9 g2% DV

Quinoa (Cooked) provides 1.9 g vs 0.39 g in Greek Yogurt (Plain Nonfat) (+1.5 g, +392%).

Total SugarsGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

3.2 g6% DV

Quinoa (Cooked)

0.87 g2% DV

Greek Yogurt (Plain Nonfat) provides 3.2 g vs 0.87 g in Quinoa (Cooked) (+2.4 g, +272%).

Vitamins12 nutrients

Vitamin CSimilar

Greek Yogurt (Plain Nonfat)

0 mg

Quinoa (Cooked)

0 mg

Both Greek Yogurt (Plain Nonfat) and Quinoa (Cooked) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Greek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

2.0 µg

Quinoa (Cooked)

1.0 µg

Greek Yogurt (Plain Nonfat) provides 2.0 µg vs 1.0 µg in Quinoa (Cooked) (+1.0 µg, +100%).

Vitamin DSimilar

Greek Yogurt (Plain Nonfat)

0 µg

Quinoa (Cooked)

0 µg

Both Greek Yogurt (Plain Nonfat) and Quinoa (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EQuinoa (Cooked) higher

Greek Yogurt (Plain Nonfat)

0.03 mg

Quinoa (Cooked)

0.63 mg4% DV

Quinoa (Cooked) provides 0.63 mg vs 0.03 mg in Greek Yogurt (Plain Nonfat) (+0.60 mg, +2000%).

Vitamin KGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

0.2 µg

Quinoa (Cooked)

0 µg

Greek Yogurt (Plain Nonfat) provides slightly more vitamin k (0.2 µg vs 0 µg).

Folate (DFE)Quinoa (Cooked) higher

Greek Yogurt (Plain Nonfat)

7.0 µg2% DV

Quinoa (Cooked)

42 µg11% DV

Quinoa (Cooked) provides 42 µg vs 7.0 µg in Greek Yogurt (Plain Nonfat) (+35 µg, +500%).

Thiamin (Vitamin B1)Quinoa (Cooked) higher

Greek Yogurt (Plain Nonfat)

0.02 mg2% DV

Quinoa (Cooked)

0.11 mg9% DV

Quinoa (Cooked) provides slightly more thiamin (vitamin b1) (0.11 mg vs 0.02 mg).

Riboflavin (Vitamin B2)Greek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

0.28 mg21% DV

Quinoa (Cooked)

0.11 mg8% DV

Greek Yogurt (Plain Nonfat) provides 0.28 mg vs 0.11 mg in Quinoa (Cooked) (+0.17 mg, +153%).

Niacin (Vitamin B3)Quinoa (Cooked) higher

Greek Yogurt (Plain Nonfat)

0.21 mg1% DV

Quinoa (Cooked)

0.41 mg3% DV

Quinoa (Cooked) provides 0.41 mg vs 0.21 mg in Greek Yogurt (Plain Nonfat) (+0.20 mg, +98%).

Pantothenic Acid (B5)Greek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

0.45 mg9% DV

Quinoa (Cooked)

0.23 mg5% DV

Greek Yogurt (Plain Nonfat) provides 0.45 mg vs 0.23 mg in Quinoa (Cooked) (+0.22 mg, +96%).

Vitamin B6Quinoa (Cooked) higher

Greek Yogurt (Plain Nonfat)

0.06 mg4% DV

Quinoa (Cooked)

0.12 mg7% DV

Quinoa (Cooked) provides slightly more vitamin b6 (0.12 mg vs 0.06 mg).

Vitamin B12Greek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

0.8 µg31% DV

Quinoa (Cooked)

0 µg

Greek Yogurt (Plain Nonfat) has higher vitamin b12 (0.8 µg vs 0 µg).

Minerals7 nutrients

SodiumGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

36.0 mg2% DV

Quinoa (Cooked)

7.0 mg

Greek Yogurt (Plain Nonfat) provides 36.0 mg vs 7.0 mg in Quinoa (Cooked) (+29.0 mg, +414%).

PotassiumQuinoa (Cooked) higher

Greek Yogurt (Plain Nonfat)

141 mg3% DV

Quinoa (Cooked)

172 mg4% DV

Quinoa (Cooked) provides 172 mg vs 141 mg in Greek Yogurt (Plain Nonfat) (+31.0 mg, +22%).

CalciumGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

110 mg8% DV

Quinoa (Cooked)

17.0 mg1% DV

Greek Yogurt (Plain Nonfat) provides 110 mg vs 17.0 mg in Quinoa (Cooked) (+93.0 mg, +547%).

IronQuinoa (Cooked) higher

Greek Yogurt (Plain Nonfat)

0.05 mg

Quinoa (Cooked)

1.5 mg8% DV

Quinoa (Cooked) provides 1.5 mg vs 0.05 mg in Greek Yogurt (Plain Nonfat) (+1.4 mg, +2880%).

MagnesiumQuinoa (Cooked) higher

Greek Yogurt (Plain Nonfat)

11.0 mg3% DV

Quinoa (Cooked)

64.0 mg15% DV

Quinoa (Cooked) provides 64.0 mg vs 11.0 mg in Greek Yogurt (Plain Nonfat) (+53.0 mg, +482%).

PhosphorusQuinoa (Cooked) higher

Greek Yogurt (Plain Nonfat)

135 mg11% DV

Quinoa (Cooked)

152 mg12% DV

Quinoa (Cooked) provides 152 mg vs 135 mg in Greek Yogurt (Plain Nonfat) (+17.0 mg, +13%).

ZincQuinoa (Cooked) higher

Greek Yogurt (Plain Nonfat)

0.52 mg5% DV

Quinoa (Cooked)

1.1 mg10% DV

Quinoa (Cooked) provides 1.1 mg vs 0.52 mg in Greek Yogurt (Plain Nonfat) (+0.57 mg, +110%).

Lipids1 nutrients

Saturated FatQuinoa (Cooked) higher

Greek Yogurt (Plain Nonfat)

0.12 g1% DV

Quinoa (Cooked)

0.23 g1% DV

Quinoa (Cooked) provides 0.23 g vs 0.12 g in Greek Yogurt (Plain Nonfat) (+0.11 g, +92%).

Nutrient

Greek Yogurt (Plain Nonfat)200 g (1 cup container (200 g))

Quinoa (Cooked)185 g (1 cup cooked (185 g))

Macronutrients6 nutrients

Calories (Energy)Quinoa (Cooked) higher

Greek Yogurt (Plain Nonfat)

118 kcal6% DV

Quinoa (Cooked)

222 kcal11% DV

Quinoa (Cooked) provides 222 kcal vs 118 kcal in Greek Yogurt (Plain Nonfat) (+104 kcal, +88%).

ProteinGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

20.4 g41% DV

Quinoa (Cooked)

8.1 g16% DV

Greek Yogurt (Plain Nonfat) provides 20.4 g vs 8.1 g in Quinoa (Cooked) (+12.2 g, +150%).

CarbohydratesQuinoa (Cooked) higher

Greek Yogurt (Plain Nonfat)

7.2 g3% DV

Quinoa (Cooked)

39.4 g14% DV

Quinoa (Cooked) provides 39.4 g vs 7.2 g in Greek Yogurt (Plain Nonfat) (+32.2 g, +447%).

Dietary FiberQuinoa (Cooked) higher

Greek Yogurt (Plain Nonfat)

0 g

Quinoa (Cooked)

5.2 g19% DV

Quinoa (Cooked) has higher dietary fiber (5.2 g vs 0 g).

Total FatQuinoa (Cooked) higher

Greek Yogurt (Plain Nonfat)

0.78 g1% DV

Quinoa (Cooked)

3.6 g5% DV

Quinoa (Cooked) provides 3.6 g vs 0.78 g in Greek Yogurt (Plain Nonfat) (+2.8 g, +355%).

Total SugarsGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

6.5 g13% DV

Quinoa (Cooked)

1.6 g3% DV

Greek Yogurt (Plain Nonfat) provides 6.5 g vs 1.6 g in Quinoa (Cooked) (+4.9 g, +303%).

Vitamins12 nutrients

Vitamin CSimilar

Greek Yogurt (Plain Nonfat)

0 mg

Quinoa (Cooked)

0 mg

Both Greek Yogurt (Plain Nonfat) and Quinoa (Cooked) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Greek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

4.0 µg

Quinoa (Cooked)

1.9 µg

Greek Yogurt (Plain Nonfat) provides 4.0 µg vs 1.9 µg in Quinoa (Cooked) (+2.2 µg, +116%).

Vitamin DSimilar

Greek Yogurt (Plain Nonfat)

0 µg

Quinoa (Cooked)

0 µg

Both Greek Yogurt (Plain Nonfat) and Quinoa (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EQuinoa (Cooked) higher

Greek Yogurt (Plain Nonfat)

0.06 mg

Quinoa (Cooked)

1.2 mg8% DV

Quinoa (Cooked) provides 1.2 mg vs 0.06 mg in Greek Yogurt (Plain Nonfat) (+1.1 mg, +1843%).

Vitamin KGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

0.4 µg

Quinoa (Cooked)

0 µg

Greek Yogurt (Plain Nonfat) has higher vitamin k (0.4 µg vs 0 µg).

Folate (DFE)Quinoa (Cooked) higher

Greek Yogurt (Plain Nonfat)

14 µg4% DV

Quinoa (Cooked)

78 µg19% DV

Quinoa (Cooked) provides 78 µg vs 14 µg in Greek Yogurt (Plain Nonfat) (+64 µg, +455%).

Thiamin (Vitamin B1)Quinoa (Cooked) higher

Greek Yogurt (Plain Nonfat)

0.05 mg4% DV

Quinoa (Cooked)

0.20 mg16% DV

Quinoa (Cooked) provides slightly more thiamin (vitamin b1) (0.20 mg vs 0.05 mg).

Riboflavin (Vitamin B2)Greek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

0.56 mg43% DV

Quinoa (Cooked)

0.20 mg16% DV

Greek Yogurt (Plain Nonfat) provides 0.56 mg vs 0.20 mg in Quinoa (Cooked) (+0.35 mg, +173%).

Niacin (Vitamin B3)Quinoa (Cooked) higher

Greek Yogurt (Plain Nonfat)

0.42 mg3% DV

Quinoa (Cooked)

0.76 mg5% DV

Quinoa (Cooked) provides 0.76 mg vs 0.42 mg in Greek Yogurt (Plain Nonfat) (+0.35 mg, +83%).

Pantothenic Acid (B5)Greek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

0.90 mg18% DV

Quinoa (Cooked)

0.42 mg8% DV

Greek Yogurt (Plain Nonfat) provides 0.90 mg vs 0.42 mg in Quinoa (Cooked) (+0.47 mg, +112%).

Vitamin B6Quinoa (Cooked) higher

Greek Yogurt (Plain Nonfat)

0.13 mg7% DV

Quinoa (Cooked)

0.23 mg13% DV

Quinoa (Cooked) provides 0.23 mg vs 0.13 mg in Greek Yogurt (Plain Nonfat) (+0.10 mg, +81%).

Vitamin B12Greek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

1.5 µg63% DV

Quinoa (Cooked)

0 µg

Greek Yogurt (Plain Nonfat) has higher vitamin b12 (1.5 µg vs 0 µg).

Minerals7 nutrients

SodiumGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

72.0 mg3% DV

Quinoa (Cooked)

13.0 mg1% DV

Greek Yogurt (Plain Nonfat) provides 72.0 mg vs 13.0 mg in Quinoa (Cooked) (+59.1 mg, +456%).

PotassiumQuinoa (Cooked) higher

Greek Yogurt (Plain Nonfat)

282 mg6% DV

Quinoa (Cooked)

318 mg7% DV

Quinoa (Cooked) provides 318 mg vs 282 mg in Greek Yogurt (Plain Nonfat) (+36.2 mg, +13%).

CalciumGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

220 mg17% DV

Quinoa (Cooked)

31.5 mg2% DV

Greek Yogurt (Plain Nonfat) provides 220 mg vs 31.5 mg in Quinoa (Cooked) (+189 mg, +600%).

IronQuinoa (Cooked) higher

Greek Yogurt (Plain Nonfat)

0.10 mg1% DV

Quinoa (Cooked)

2.8 mg15% DV

Quinoa (Cooked) provides 2.8 mg vs 0.10 mg in Greek Yogurt (Plain Nonfat) (+2.7 mg, +2657%).

MagnesiumQuinoa (Cooked) higher

Greek Yogurt (Plain Nonfat)

22.0 mg5% DV

Quinoa (Cooked)

118 mg28% DV

Quinoa (Cooked) provides 118 mg vs 22.0 mg in Greek Yogurt (Plain Nonfat) (+96.4 mg, +438%).

PhosphorusQuinoa (Cooked) higher

Greek Yogurt (Plain Nonfat)

270 mg22% DV

Quinoa (Cooked)

281 mg22% DV

Quinoa (Cooked) provides 281 mg vs 270 mg in Greek Yogurt (Plain Nonfat) (+11.2 mg, +4%).

ZincQuinoa (Cooked) higher

Greek Yogurt (Plain Nonfat)

1.0 mg9% DV

Quinoa (Cooked)

2.0 mg18% DV

Quinoa (Cooked) provides 2.0 mg vs 1.0 mg in Greek Yogurt (Plain Nonfat) (+0.98 mg, +94%).

Lipids1 nutrients

Saturated FatQuinoa (Cooked) higher

Greek Yogurt (Plain Nonfat)

0.24 g1% DV

Quinoa (Cooked)

0.43 g2% DV

Quinoa (Cooked) provides 0.43 g vs 0.24 g in Greek Yogurt (Plain Nonfat) (+0.19 g, +77%).

Nutrient

Greek Yogurt (Plain Nonfat)Amount per 100 kcal (169 g)

Quinoa (Cooked)Amount per 100 kcal (83 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Greek Yogurt (Plain Nonfat)

100 kcal5% DV

Quinoa (Cooked)

100 kcal5% DV

Both Greek Yogurt (Plain Nonfat) and Quinoa (Cooked) provide similar amounts of calories (energy) (100 kcal).

ProteinGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

17.2 g34% DV

Quinoa (Cooked)

3.7 g7% DV

Greek Yogurt (Plain Nonfat) provides 17.2 g vs 3.7 g in Quinoa (Cooked) (+13.6 g, +372%).

CarbohydratesQuinoa (Cooked) higher

Greek Yogurt (Plain Nonfat)

6.1 g2% DV

Quinoa (Cooked)

17.7 g6% DV

Quinoa (Cooked) provides 17.7 g vs 6.1 g in Greek Yogurt (Plain Nonfat) (+11.6 g, +191%).

Dietary FiberQuinoa (Cooked) higher

Greek Yogurt (Plain Nonfat)

0 g

Quinoa (Cooked)

2.3 g8% DV

Quinoa (Cooked) has higher dietary fiber (2.3 g vs 0 g).

Total FatQuinoa (Cooked) higher

Greek Yogurt (Plain Nonfat)

0.66 g1% DV

Quinoa (Cooked)

1.6 g2% DV

Quinoa (Cooked) provides 1.6 g vs 0.66 g in Greek Yogurt (Plain Nonfat) (+0.93 g, +142%).

Total SugarsGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

5.5 g11% DV

Quinoa (Cooked)

0.72 g1% DV

Greek Yogurt (Plain Nonfat) provides 5.5 g vs 0.72 g in Quinoa (Cooked) (+4.8 g, +658%).

Vitamins12 nutrients

Vitamin CSimilar

Greek Yogurt (Plain Nonfat)

0 mg

Quinoa (Cooked)

0 mg

Both Greek Yogurt (Plain Nonfat) and Quinoa (Cooked) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Greek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

3.4 µg

Quinoa (Cooked)

0.8 µg

Greek Yogurt (Plain Nonfat) provides 3.4 µg vs 0.8 µg in Quinoa (Cooked) (+2.6 µg, +307%).

Vitamin DSimilar

Greek Yogurt (Plain Nonfat)

0 µg

Quinoa (Cooked)

0 µg

Both Greek Yogurt (Plain Nonfat) and Quinoa (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EQuinoa (Cooked) higher

Greek Yogurt (Plain Nonfat)

0.05 mg

Quinoa (Cooked)

0.52 mg3% DV

Quinoa (Cooked) provides 0.52 mg vs 0.05 mg in Greek Yogurt (Plain Nonfat) (+0.47 mg, +931%).

Vitamin KGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

0.3 µg

Quinoa (Cooked)

0 µg

Greek Yogurt (Plain Nonfat) has higher vitamin k (0.3 µg vs 0 µg).

Folate (DFE)Quinoa (Cooked) higher

Greek Yogurt (Plain Nonfat)

12 µg3% DV

Quinoa (Cooked)

35 µg9% DV

Quinoa (Cooked) provides 35 µg vs 12 µg in Greek Yogurt (Plain Nonfat) (+23 µg, +195%).

Thiamin (Vitamin B1)Similar

Greek Yogurt (Plain Nonfat)

0.04 mg3% DV

Quinoa (Cooked)

0.09 mg7% DV

Both Greek Yogurt (Plain Nonfat) and Quinoa (Cooked) provide similar amounts of thiamin (vitamin b1) (0.04 mg).

Riboflavin (Vitamin B2)Greek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

0.47 mg36% DV

Quinoa (Cooked)

0.09 mg7% DV

Greek Yogurt (Plain Nonfat) provides 0.47 mg vs 0.09 mg in Quinoa (Cooked) (+0.38 mg, +415%).

Niacin (Vitamin B3)Similar

Greek Yogurt (Plain Nonfat)

0.35 mg2% DV

Quinoa (Cooked)

0.34 mg2% DV

Both Greek Yogurt (Plain Nonfat) and Quinoa (Cooked) provide similar amounts of niacin (vitamin b3) (0.35 mg).

Pantothenic Acid (B5)Greek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

0.76 mg15% DV

Quinoa (Cooked)

0.19 mg4% DV

Greek Yogurt (Plain Nonfat) provides 0.76 mg vs 0.19 mg in Quinoa (Cooked) (+0.57 mg, +300%).

Vitamin B6Similar

Greek Yogurt (Plain Nonfat)

0.11 mg6% DV

Quinoa (Cooked)

0.10 mg6% DV

Both Greek Yogurt (Plain Nonfat) and Quinoa (Cooked) provide similar amounts of vitamin b6 (0.11 mg).

Vitamin B12Greek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

1.3 µg53% DV

Quinoa (Cooked)

0 µg

Greek Yogurt (Plain Nonfat) has higher vitamin b12 (1.3 µg vs 0 µg).

Minerals7 nutrients

SodiumGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

60.8 mg3% DV

Quinoa (Cooked)

5.8 mg

Greek Yogurt (Plain Nonfat) provides 60.8 mg vs 5.8 mg in Quinoa (Cooked) (+55.0 mg, +947%).

PotassiumGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

238 mg5% DV

Quinoa (Cooked)

143 mg3% DV

Greek Yogurt (Plain Nonfat) provides 238 mg vs 143 mg in Quinoa (Cooked) (+95.5 mg, +67%).

CalciumGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

186 mg14% DV

Quinoa (Cooked)

14.1 mg1% DV

Greek Yogurt (Plain Nonfat) provides 186 mg vs 14.1 mg in Quinoa (Cooked) (+172 mg, +1218%).

IronQuinoa (Cooked) higher

Greek Yogurt (Plain Nonfat)

0.08 mg

Quinoa (Cooked)

1.2 mg7% DV

Quinoa (Cooked) provides 1.2 mg vs 0.08 mg in Greek Yogurt (Plain Nonfat) (+1.2 mg, +1364%).

MagnesiumQuinoa (Cooked) higher

Greek Yogurt (Plain Nonfat)

18.6 mg4% DV

Quinoa (Cooked)

53.1 mg13% DV

Quinoa (Cooked) provides 53.1 mg vs 18.6 mg in Greek Yogurt (Plain Nonfat) (+34.5 mg, +186%).

PhosphorusGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

228 mg18% DV

Quinoa (Cooked)

126 mg10% DV

Greek Yogurt (Plain Nonfat) provides 228 mg vs 126 mg in Quinoa (Cooked) (+102 mg, +81%).

ZincSimilar

Greek Yogurt (Plain Nonfat)

0.88 mg8% DV

Quinoa (Cooked)

0.90 mg8% DV

Both Greek Yogurt (Plain Nonfat) and Quinoa (Cooked) provide similar amounts of zinc (0.88 mg).

Lipids1 nutrients

Saturated FatSimilar

Greek Yogurt (Plain Nonfat)

0.20 g1% DV

Quinoa (Cooked)

0.19 g1% DV

Both Greek Yogurt (Plain Nonfat) and Quinoa (Cooked) provide similar amounts of saturated fat (0.20 g).

Nutrient

Greek Yogurt (Plain Nonfat)Normalized to 300 kcal (508 g)

Quinoa (Cooked)Normalized to 300 kcal (250 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Greek Yogurt (Plain Nonfat)

300 kcal15% DV

Quinoa (Cooked)

300 kcal15% DV

Both Greek Yogurt (Plain Nonfat) and Quinoa (Cooked) provide similar amounts of calories (energy) (300 kcal).

ProteinGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

51.8 g104% DV

Quinoa (Cooked)

11.0 g22% DV

Greek Yogurt (Plain Nonfat) provides 51.8 g vs 11.0 g in Quinoa (Cooked) (+40.8 g, +371%).

CarbohydratesQuinoa (Cooked) higher

Greek Yogurt (Plain Nonfat)

18.3 g7% DV

Quinoa (Cooked)

53.3 g19% DV

Quinoa (Cooked) provides 53.3 g vs 18.3 g in Greek Yogurt (Plain Nonfat) (+35.0 g, +191%).

Dietary FiberQuinoa (Cooked) higher

Greek Yogurt (Plain Nonfat)

0 g

Quinoa (Cooked)

7.0 g25% DV

Quinoa (Cooked) has higher dietary fiber (7.0 g vs 0 g).

Total FatQuinoa (Cooked) higher

Greek Yogurt (Plain Nonfat)

2.0 g3% DV

Quinoa (Cooked)

4.8 g6% DV

Quinoa (Cooked) provides 4.8 g vs 2.0 g in Greek Yogurt (Plain Nonfat) (+2.8 g, +142%).

Total SugarsGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

16.5 g33% DV

Quinoa (Cooked)

2.2 g4% DV

Greek Yogurt (Plain Nonfat) provides 16.5 g vs 2.2 g in Quinoa (Cooked) (+14.3 g, +657%).

Vitamins12 nutrients

Vitamin CSimilar

Greek Yogurt (Plain Nonfat)

0 mg

Quinoa (Cooked)

0 mg

Both Greek Yogurt (Plain Nonfat) and Quinoa (Cooked) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Greek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

10 µg1% DV

Quinoa (Cooked)

2.5 µg

Greek Yogurt (Plain Nonfat) provides 10 µg vs 2.5 µg in Quinoa (Cooked) (+7.7 µg, +306%).

Vitamin DSimilar

Greek Yogurt (Plain Nonfat)

0 µg

Quinoa (Cooked)

0 µg

Both Greek Yogurt (Plain Nonfat) and Quinoa (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EQuinoa (Cooked) higher

Greek Yogurt (Plain Nonfat)

0.15 mg1% DV

Quinoa (Cooked)

1.6 mg11% DV

Quinoa (Cooked) provides 1.6 mg vs 0.15 mg in Greek Yogurt (Plain Nonfat) (+1.4 mg, +933%).

Vitamin KGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

1.0 µg1% DV

Quinoa (Cooked)

0 µg

Greek Yogurt (Plain Nonfat) has higher vitamin k (1.0 µg vs 0 µg).

Folate (DFE)Quinoa (Cooked) higher

Greek Yogurt (Plain Nonfat)

36 µg9% DV

Quinoa (Cooked)

105 µg26% DV

Quinoa (Cooked) provides 105 µg vs 36 µg in Greek Yogurt (Plain Nonfat) (+69 µg, +195%).

Thiamin (Vitamin B1)Quinoa (Cooked) higher

Greek Yogurt (Plain Nonfat)

0.12 mg10% DV

Quinoa (Cooked)

0.27 mg22% DV

Quinoa (Cooked) provides 0.27 mg vs 0.12 mg in Greek Yogurt (Plain Nonfat) (+0.15 mg, +129%).

Riboflavin (Vitamin B2)Greek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

1.4 mg109% DV

Quinoa (Cooked)

0.28 mg21% DV

Greek Yogurt (Plain Nonfat) provides 1.4 mg vs 0.28 mg in Quinoa (Cooked) (+1.1 mg, +414%).

Niacin (Vitamin B3)Similar

Greek Yogurt (Plain Nonfat)

1.1 mg7% DV

Quinoa (Cooked)

1.0 mg6% DV

Both Greek Yogurt (Plain Nonfat) and Quinoa (Cooked) provide similar amounts of niacin (vitamin b3) (1.1 mg).

Pantothenic Acid (B5)Greek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

2.3 mg46% DV

Quinoa (Cooked)

0.57 mg11% DV

Greek Yogurt (Plain Nonfat) provides 2.3 mg vs 0.57 mg in Quinoa (Cooked) (+1.7 mg, +299%).

Vitamin B6Similar

Greek Yogurt (Plain Nonfat)

0.32 mg19% DV

Quinoa (Cooked)

0.31 mg18% DV

Both Greek Yogurt (Plain Nonfat) and Quinoa (Cooked) provide similar amounts of vitamin b6 (0.32 mg).

Vitamin B12Greek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

3.8 µg159% DV

Quinoa (Cooked)

0 µg

Greek Yogurt (Plain Nonfat) has higher vitamin b12 (3.8 µg vs 0 µg).

Minerals7 nutrients

SodiumGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

183 mg8% DV

Quinoa (Cooked)

17.5 mg1% DV

Greek Yogurt (Plain Nonfat) provides 183 mg vs 17.5 mg in Quinoa (Cooked) (+165 mg, +945%).

PotassiumGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

716 mg15% DV

Quinoa (Cooked)

430 mg9% DV

Greek Yogurt (Plain Nonfat) provides 716 mg vs 430 mg in Quinoa (Cooked) (+286 mg, +67%).

CalciumGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

559 mg43% DV

Quinoa (Cooked)

42.5 mg3% DV

Greek Yogurt (Plain Nonfat) provides 559 mg vs 42.5 mg in Quinoa (Cooked) (+516 mg, +1215%).

IronQuinoa (Cooked) higher

Greek Yogurt (Plain Nonfat)

0.25 mg1% DV

Quinoa (Cooked)

3.7 mg21% DV

Quinoa (Cooked) provides 3.7 mg vs 0.25 mg in Greek Yogurt (Plain Nonfat) (+3.5 mg, +1367%).

MagnesiumQuinoa (Cooked) higher

Greek Yogurt (Plain Nonfat)

55.9 mg13% DV

Quinoa (Cooked)

160 mg38% DV

Quinoa (Cooked) provides 160 mg vs 55.9 mg in Greek Yogurt (Plain Nonfat) (+104 mg, +186%).

PhosphorusGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

686 mg55% DV

Quinoa (Cooked)

380 mg30% DV

Greek Yogurt (Plain Nonfat) provides 686 mg vs 380 mg in Quinoa (Cooked) (+306 mg, +80%).

ZincQuinoa (Cooked) higher

Greek Yogurt (Plain Nonfat)

2.6 mg24% DV

Quinoa (Cooked)

2.7 mg25% DV

Quinoa (Cooked) provides 2.7 mg vs 2.6 mg in Greek Yogurt (Plain Nonfat) (+0.08 mg, +3%).

Lipids1 nutrients

Saturated FatSimilar

Greek Yogurt (Plain Nonfat)

0.61 g3% DV

Quinoa (Cooked)

0.58 g3% DV

Both Greek Yogurt (Plain Nonfat) and Quinoa (Cooked) provide similar amounts of saturated fat (0.61 g).

Greek Yogurt (Plain Nonfat) vs Quinoa (Cooked)

Greek Yogurt (Plain Nonfat)

Quinoa (Cooked)

Nutritional Takeaways

Comparison Summary