Side-by-Side Comparison

Greek Yogurt (Plain Nonfat) vs White Rice (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

Clean fluffy steamed long-grain white rice in neutral ceramic bowl

grains

White Rice (Cooked)

130Calories

2.7Protein

0.4Fiber

0.0Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-55%

Greek Yogurt (Plain Nonfat)

Greek Yogurt (Plain Nonfat) has fewer calories (energy) (59 kcal vs 130 kcal, 71 kcal less).

Higher Protein

+279%

Greek Yogurt (Plain Nonfat)

Greek Yogurt (Plain Nonfat) provides 10.2 g vs 2.7 g in White Rice (Cooked) (+7.5 g, +279%).

Higher Dietary Fiber

White Rice (Cooked)

White Rice (Cooked) provides 0.40 g vs 0 g in Greek Yogurt (Plain Nonfat) (+0.40 g).

Higher Potassium

+303%

Greek Yogurt (Plain Nonfat)

Greek Yogurt (Plain Nonfat) provides 141 mg vs 35.0 mg in White Rice (Cooked) (+106 mg, +303%).

Comparing per 100 g standard edible portion.

Nutrient

Greek Yogurt (Plain Nonfat)100 g edible portion

White Rice (Cooked)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)White Rice (Cooked) higher

Greek Yogurt (Plain Nonfat)

59 kcal3% DV

White Rice (Cooked)

130 kcal7% DV

White Rice (Cooked) provides 130 kcal vs 59 kcal in Greek Yogurt (Plain Nonfat) (+71 kcal, +120%).

ProteinGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

10.2 g20% DV

White Rice (Cooked)

2.7 g5% DV

Greek Yogurt (Plain Nonfat) provides 10.2 g vs 2.7 g in White Rice (Cooked) (+7.5 g, +279%).

CarbohydratesWhite Rice (Cooked) higher

Greek Yogurt (Plain Nonfat)

3.6 g1% DV

White Rice (Cooked)

28.2 g10% DV

White Rice (Cooked) provides 28.2 g vs 3.6 g in Greek Yogurt (Plain Nonfat) (+24.6 g, +683%).

Dietary FiberWhite Rice (Cooked) higher

Greek Yogurt (Plain Nonfat)

0 g

White Rice (Cooked)

0.40 g1% DV

White Rice (Cooked) has higher dietary fiber (0.40 g vs 0 g).

Total FatGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

0.39 g1% DV

White Rice (Cooked)

0.28 g

Greek Yogurt (Plain Nonfat) provides 0.39 g vs 0.28 g in White Rice (Cooked) (+0.11 g, +39%).

Total SugarsGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

3.2 g6% DV

White Rice (Cooked)

0.05 g

Greek Yogurt (Plain Nonfat) provides 3.2 g vs 0.05 g in White Rice (Cooked) (+3.2 g, +6380%).

Vitamins12 nutrients

Vitamin CSimilar

Greek Yogurt (Plain Nonfat)

0 mg

White Rice (Cooked)

0 mg

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

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

Greek Yogurt (Plain Nonfat)

2.0 µg

White Rice (Cooked)

0 µg

Greek Yogurt (Plain Nonfat) has higher vitamin a (rae) (2.0 µg vs 0 µg).

Vitamin DSimilar

Greek Yogurt (Plain Nonfat)

0 µg

White Rice (Cooked)

0 µg

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

Vitamin ESimilar

Greek Yogurt (Plain Nonfat)

0.03 mg

White Rice (Cooked)

0.04 mg

Both Greek Yogurt (Plain Nonfat) and White Rice (Cooked) provide similar amounts of vitamin e (0.03 mg).

Vitamin KGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

0.2 µg

White Rice (Cooked)

0.1 µg

Greek Yogurt (Plain Nonfat) provides slightly more vitamin k (0.2 µg vs 0.1 µg).

Folate (DFE)White Rice (Cooked) higher

Greek Yogurt (Plain Nonfat)

7.0 µg2% DV

White Rice (Cooked)

58 µg14% DV

White Rice (Cooked) provides 58 µg vs 7.0 µg in Greek Yogurt (Plain Nonfat) (+51 µg, +729%).

Thiamin (Vitamin B1)White Rice (Cooked) higher

Greek Yogurt (Plain Nonfat)

0.02 mg2% DV

White Rice (Cooked)

0.16 mg14% DV

White Rice (Cooked) provides slightly more thiamin (vitamin b1) (0.16 mg vs 0.02 mg).

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

Greek Yogurt (Plain Nonfat)

0.28 mg21% DV

White Rice (Cooked)

0.01 mg1% DV

Greek Yogurt (Plain Nonfat) provides 0.28 mg vs 0.01 mg in White Rice (Cooked) (+0.27 mg, +2038%).

Niacin (Vitamin B3)White Rice (Cooked) higher

Greek Yogurt (Plain Nonfat)

0.21 mg1% DV

White Rice (Cooked)

1.5 mg9% DV

White Rice (Cooked) provides 1.5 mg vs 0.21 mg in Greek Yogurt (Plain Nonfat) (+1.3 mg, +610%).

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

Greek Yogurt (Plain Nonfat)

0.45 mg9% DV

White Rice (Cooked)

0.40 mg8% DV

Greek Yogurt (Plain Nonfat) provides 0.45 mg vs 0.40 mg in White Rice (Cooked) (+0.05 mg, +13%).

Vitamin B6Similar

Greek Yogurt (Plain Nonfat)

0.06 mg4% DV

White Rice (Cooked)

0.09 mg5% DV

Both Greek Yogurt (Plain Nonfat) and White Rice (Cooked) provide similar amounts of vitamin b6 (0.06 mg).

Vitamin B12Greek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

0.8 µg31% DV

White Rice (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

White Rice (Cooked)

1.0 mg

Greek Yogurt (Plain Nonfat) provides 36.0 mg vs 1.0 mg in White Rice (Cooked) (+35.0 mg, +3500%).

PotassiumGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

141 mg3% DV

White Rice (Cooked)

35.0 mg1% DV

Greek Yogurt (Plain Nonfat) provides 141 mg vs 35.0 mg in White Rice (Cooked) (+106 mg, +303%).

CalciumGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

110 mg8% DV

White Rice (Cooked)

10.0 mg1% DV

Greek Yogurt (Plain Nonfat) provides 110 mg vs 10.0 mg in White Rice (Cooked) (+100 mg, +1000%).

IronWhite Rice (Cooked) higher

Greek Yogurt (Plain Nonfat)

0.05 mg

White Rice (Cooked)

1.2 mg7% DV

White Rice (Cooked) provides 1.2 mg vs 0.05 mg in Greek Yogurt (Plain Nonfat) (+1.2 mg, +2300%).

MagnesiumWhite Rice (Cooked) higher

Greek Yogurt (Plain Nonfat)

11.0 mg3% DV

White Rice (Cooked)

12.0 mg3% DV

White Rice (Cooked) provides 12.0 mg vs 11.0 mg in Greek Yogurt (Plain Nonfat) (+1.0 mg, +9%).

PhosphorusGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

135 mg11% DV

White Rice (Cooked)

43.0 mg3% DV

Greek Yogurt (Plain Nonfat) provides 135 mg vs 43.0 mg in White Rice (Cooked) (+92.0 mg, +214%).

ZincSimilar

Greek Yogurt (Plain Nonfat)

0.52 mg5% DV

White Rice (Cooked)

0.49 mg4% DV

Both Greek Yogurt (Plain Nonfat) and White Rice (Cooked) provide similar amounts of zinc (0.52 mg).

Lipids1 nutrients

Saturated FatSimilar

Greek Yogurt (Plain Nonfat)

0.12 g1% DV

White Rice (Cooked)

0.08 g

Both Greek Yogurt (Plain Nonfat) and White Rice (Cooked) provide similar amounts of saturated fat (0.12 g).

Nutrient

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

White Rice (Cooked)158 g (1 cup cooked (158 g))

Macronutrients6 nutrients

Calories (Energy)White Rice (Cooked) higher

Greek Yogurt (Plain Nonfat)

118 kcal6% DV

White Rice (Cooked)

205 kcal10% DV

White Rice (Cooked) provides 205 kcal vs 118 kcal in Greek Yogurt (Plain Nonfat) (+87 kcal, +74%).

ProteinGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

20.4 g41% DV

White Rice (Cooked)

4.3 g9% DV

Greek Yogurt (Plain Nonfat) provides 20.4 g vs 4.3 g in White Rice (Cooked) (+16.1 g, +380%).

CarbohydratesWhite Rice (Cooked) higher

Greek Yogurt (Plain Nonfat)

7.2 g3% DV

White Rice (Cooked)

44.5 g16% DV

White Rice (Cooked) provides 44.5 g vs 7.2 g in Greek Yogurt (Plain Nonfat) (+37.3 g, +518%).

Dietary FiberWhite Rice (Cooked) higher

Greek Yogurt (Plain Nonfat)

0 g

White Rice (Cooked)

0.63 g2% DV

White Rice (Cooked) has higher dietary fiber (0.63 g vs 0 g).

Total FatGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

0.78 g1% DV

White Rice (Cooked)

0.44 g1% DV

Greek Yogurt (Plain Nonfat) provides 0.78 g vs 0.44 g in White Rice (Cooked) (+0.34 g, +76%).

Total SugarsGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

6.5 g13% DV

White Rice (Cooked)

0.08 g

Greek Yogurt (Plain Nonfat) provides 6.5 g vs 0.08 g in White Rice (Cooked) (+6.4 g, +8103%).

Vitamins12 nutrients

Vitamin CSimilar

Greek Yogurt (Plain Nonfat)

0 mg

White Rice (Cooked)

0 mg

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

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

Greek Yogurt (Plain Nonfat)

4.0 µg

White Rice (Cooked)

0 µg

Greek Yogurt (Plain Nonfat) has higher vitamin a (rae) (4.0 µg vs 0 µg).

Vitamin DSimilar

Greek Yogurt (Plain Nonfat)

0 µg

White Rice (Cooked)

0 µg

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

Vitamin ESimilar

Greek Yogurt (Plain Nonfat)

0.06 mg

White Rice (Cooked)

0.06 mg

Both Greek Yogurt (Plain Nonfat) and White Rice (Cooked) provide similar amounts of vitamin e (0.06 mg).

Vitamin KGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

0.4 µg

White Rice (Cooked)

0.2 µg

Greek Yogurt (Plain Nonfat) provides 0.4 µg vs 0.2 µg in White Rice (Cooked) (+0.2 µg, +153%).

Folate (DFE)White Rice (Cooked) higher

Greek Yogurt (Plain Nonfat)

14 µg4% DV

White Rice (Cooked)

92 µg23% DV

White Rice (Cooked) provides 92 µg vs 14 µg in Greek Yogurt (Plain Nonfat) (+78 µg, +555%).

Thiamin (Vitamin B1)White Rice (Cooked) higher

Greek Yogurt (Plain Nonfat)

0.05 mg4% DV

White Rice (Cooked)

0.26 mg21% DV

White Rice (Cooked) provides 0.26 mg vs 0.05 mg in Greek Yogurt (Plain Nonfat) (+0.21 mg, +460%).

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

Greek Yogurt (Plain Nonfat)

0.56 mg43% DV

White Rice (Cooked)

0.02 mg2% DV

Greek Yogurt (Plain Nonfat) provides 0.56 mg vs 0.02 mg in White Rice (Cooked) (+0.54 mg, +2607%).

Niacin (Vitamin B3)White Rice (Cooked) higher

Greek Yogurt (Plain Nonfat)

0.42 mg3% DV

White Rice (Cooked)

2.3 mg15% DV

White Rice (Cooked) provides 2.3 mg vs 0.42 mg in Greek Yogurt (Plain Nonfat) (+1.9 mg, +461%).

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

Greek Yogurt (Plain Nonfat)

0.90 mg18% DV

White Rice (Cooked)

0.62 mg12% DV

Greek Yogurt (Plain Nonfat) provides 0.90 mg vs 0.62 mg in White Rice (Cooked) (+0.27 mg, +44%).

Vitamin B6Similar

Greek Yogurt (Plain Nonfat)

0.13 mg7% DV

White Rice (Cooked)

0.15 mg9% DV

Both Greek Yogurt (Plain Nonfat) and White Rice (Cooked) provide similar amounts of vitamin b6 (0.13 mg).

Vitamin B12Greek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

1.5 µg63% DV

White Rice (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

White Rice (Cooked)

1.6 mg

Greek Yogurt (Plain Nonfat) provides 72.0 mg vs 1.6 mg in White Rice (Cooked) (+70.4 mg, +4457%).

PotassiumGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

282 mg6% DV

White Rice (Cooked)

55.3 mg1% DV

Greek Yogurt (Plain Nonfat) provides 282 mg vs 55.3 mg in White Rice (Cooked) (+227 mg, +410%).

CalciumGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

220 mg17% DV

White Rice (Cooked)

15.8 mg1% DV

Greek Yogurt (Plain Nonfat) provides 220 mg vs 15.8 mg in White Rice (Cooked) (+204 mg, +1292%).

IronWhite Rice (Cooked) higher

Greek Yogurt (Plain Nonfat)

0.10 mg1% DV

White Rice (Cooked)

1.9 mg11% DV

White Rice (Cooked) provides 1.9 mg vs 0.10 mg in Greek Yogurt (Plain Nonfat) (+1.8 mg, +1796%).

MagnesiumGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

22.0 mg5% DV

White Rice (Cooked)

19.0 mg5% DV

Greek Yogurt (Plain Nonfat) provides 22.0 mg vs 19.0 mg in White Rice (Cooked) (+3.0 mg, +16%).

PhosphorusGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

270 mg22% DV

White Rice (Cooked)

67.9 mg5% DV

Greek Yogurt (Plain Nonfat) provides 270 mg vs 67.9 mg in White Rice (Cooked) (+202 mg, +297%).

ZincGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

1.0 mg9% DV

White Rice (Cooked)

0.77 mg7% DV

Greek Yogurt (Plain Nonfat) provides 1.0 mg vs 0.77 mg in White Rice (Cooked) (+0.27 mg, +34%).

Lipids1 nutrients

Saturated FatGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

0.24 g1% DV

White Rice (Cooked)

0.12 g1% DV

Greek Yogurt (Plain Nonfat) provides 0.24 g vs 0.12 g in White Rice (Cooked) (+0.12 g, +97%).

Nutrient

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

White Rice (Cooked)Amount per 100 kcal (77 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Greek Yogurt (Plain Nonfat)

100 kcal5% DV

White Rice (Cooked)

100 kcal5% DV

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

ProteinGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

17.2 g34% DV

White Rice (Cooked)

2.1 g4% DV

Greek Yogurt (Plain Nonfat) provides 17.2 g vs 2.1 g in White Rice (Cooked) (+15.1 g, +731%).

CarbohydratesWhite Rice (Cooked) higher

Greek Yogurt (Plain Nonfat)

6.1 g2% DV

White Rice (Cooked)

21.7 g8% DV

White Rice (Cooked) provides 21.7 g vs 6.1 g in Greek Yogurt (Plain Nonfat) (+15.6 g, +257%).

Dietary FiberWhite Rice (Cooked) higher

Greek Yogurt (Plain Nonfat)

0 g

White Rice (Cooked)

0.31 g1% DV

White Rice (Cooked) has higher dietary fiber (0.31 g vs 0 g).

Total FatGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

0.66 g1% DV

White Rice (Cooked)

0.22 g

Greek Yogurt (Plain Nonfat) provides 0.66 g vs 0.22 g in White Rice (Cooked) (+0.44 g, +206%).

Total SugarsGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

5.5 g11% DV

White Rice (Cooked)

0.04 g

Greek Yogurt (Plain Nonfat) provides 5.5 g vs 0.04 g in White Rice (Cooked) (+5.4 g, +14122%).

Vitamins12 nutrients

Vitamin CSimilar

Greek Yogurt (Plain Nonfat)

0 mg

White Rice (Cooked)

0 mg

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

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

Greek Yogurt (Plain Nonfat)

3.4 µg

White Rice (Cooked)

0 µg

Greek Yogurt (Plain Nonfat) has higher vitamin a (rae) (3.4 µg vs 0 µg).

Vitamin DSimilar

Greek Yogurt (Plain Nonfat)

0 µg

White Rice (Cooked)

0 µg

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

Vitamin ESimilar

Greek Yogurt (Plain Nonfat)

0.05 mg

White Rice (Cooked)

0.03 mg

Both Greek Yogurt (Plain Nonfat) and White Rice (Cooked) provide similar amounts of vitamin e (0.05 mg).

Vitamin KGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

0.3 µg

White Rice (Cooked)

0.1 µg

Greek Yogurt (Plain Nonfat) provides 0.3 µg vs 0.1 µg in White Rice (Cooked) (+0.3 µg, +339%).

Folate (DFE)White Rice (Cooked) higher

Greek Yogurt (Plain Nonfat)

12 µg3% DV

White Rice (Cooked)

45 µg11% DV

White Rice (Cooked) provides 45 µg vs 12 µg in Greek Yogurt (Plain Nonfat) (+33 µg, +278%).

Thiamin (Vitamin B1)White Rice (Cooked) higher

Greek Yogurt (Plain Nonfat)

0.04 mg3% DV

White Rice (Cooked)

0.13 mg10% DV

White Rice (Cooked) provides slightly more thiamin (vitamin b1) (0.13 mg vs 0.04 mg).

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

Greek Yogurt (Plain Nonfat)

0.47 mg36% DV

White Rice (Cooked)

0.01 mg1% DV

Greek Yogurt (Plain Nonfat) provides 0.47 mg vs 0.01 mg in White Rice (Cooked) (+0.46 mg, +4594%).

Niacin (Vitamin B3)White Rice (Cooked) higher

Greek Yogurt (Plain Nonfat)

0.35 mg2% DV

White Rice (Cooked)

1.1 mg7% DV

White Rice (Cooked) provides 1.1 mg vs 0.35 mg in Greek Yogurt (Plain Nonfat) (+0.78 mg, +223%).

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

Greek Yogurt (Plain Nonfat)

0.76 mg15% DV

White Rice (Cooked)

0.30 mg6% DV

Greek Yogurt (Plain Nonfat) provides 0.76 mg vs 0.30 mg in White Rice (Cooked) (+0.45 mg, +149%).

Vitamin B6Similar

Greek Yogurt (Plain Nonfat)

0.11 mg6% DV

White Rice (Cooked)

0.07 mg4% DV

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

Vitamin B12Greek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

1.3 µg53% DV

White Rice (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

White Rice (Cooked)

0.77 mg

Greek Yogurt (Plain Nonfat) provides 60.8 mg vs 0.77 mg in White Rice (Cooked) (+60.1 mg, +7801%).

PotassiumGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

238 mg5% DV

White Rice (Cooked)

27.0 mg1% DV

Greek Yogurt (Plain Nonfat) provides 238 mg vs 27.0 mg in White Rice (Cooked) (+211 mg, +784%).

CalciumGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

186 mg14% DV

White Rice (Cooked)

7.7 mg1% DV

Greek Yogurt (Plain Nonfat) provides 186 mg vs 7.7 mg in White Rice (Cooked) (+178 mg, +2314%).

IronWhite Rice (Cooked) higher

Greek Yogurt (Plain Nonfat)

0.08 mg

White Rice (Cooked)

0.92 mg5% DV

White Rice (Cooked) provides 0.92 mg vs 0.08 mg in Greek Yogurt (Plain Nonfat) (+0.84 mg, +993%).

MagnesiumGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

18.6 mg4% DV

White Rice (Cooked)

9.2 mg2% DV

Greek Yogurt (Plain Nonfat) provides 18.6 mg vs 9.2 mg in White Rice (Cooked) (+9.4 mg, +101%).

PhosphorusGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

228 mg18% DV

White Rice (Cooked)

33.1 mg3% DV

Greek Yogurt (Plain Nonfat) provides 228 mg vs 33.1 mg in White Rice (Cooked) (+195 mg, +589%).

ZincGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

0.88 mg8% DV

White Rice (Cooked)

0.38 mg3% DV

Greek Yogurt (Plain Nonfat) provides 0.88 mg vs 0.38 mg in White Rice (Cooked) (+0.50 mg, +133%).

Lipids1 nutrients

Saturated FatGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

0.20 g1% DV

White Rice (Cooked)

0.06 g

Greek Yogurt (Plain Nonfat) provides 0.20 g vs 0.06 g in White Rice (Cooked) (+0.14 g, +242%).

Nutrient

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

White Rice (Cooked)Normalized to 300 kcal (231 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Greek Yogurt (Plain Nonfat)

300 kcal15% DV

White Rice (Cooked)

300 kcal15% DV

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

ProteinGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

51.8 g104% DV

White Rice (Cooked)

6.2 g12% DV

Greek Yogurt (Plain Nonfat) provides 51.8 g vs 6.2 g in White Rice (Cooked) (+45.6 g, +733%).

CarbohydratesWhite Rice (Cooked) higher

Greek Yogurt (Plain Nonfat)

18.3 g7% DV

White Rice (Cooked)

65.1 g24% DV

White Rice (Cooked) provides 65.1 g vs 18.3 g in Greek Yogurt (Plain Nonfat) (+46.8 g, +256%).

Dietary FiberWhite Rice (Cooked) higher

Greek Yogurt (Plain Nonfat)

0 g

White Rice (Cooked)

0.92 g3% DV

White Rice (Cooked) has higher dietary fiber (0.92 g vs 0 g).

Total FatGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

2.0 g3% DV

White Rice (Cooked)

0.65 g1% DV

Greek Yogurt (Plain Nonfat) provides 2.0 g vs 0.65 g in White Rice (Cooked) (+1.3 g, +206%).

Total SugarsGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

16.5 g33% DV

White Rice (Cooked)

0.12 g

Greek Yogurt (Plain Nonfat) provides 16.5 g vs 0.12 g in White Rice (Cooked) (+16.3 g, +14150%).

Vitamins12 nutrients

Vitamin CSimilar

Greek Yogurt (Plain Nonfat)

0 mg

White Rice (Cooked)

0 mg

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

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

Greek Yogurt (Plain Nonfat)

10 µg1% DV

White Rice (Cooked)

0 µg

Greek Yogurt (Plain Nonfat) has higher vitamin a (rae) (10 µg vs 0 µg).

Vitamin DSimilar

Greek Yogurt (Plain Nonfat)

0 µg

White Rice (Cooked)

0 µg

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

Vitamin EGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

0.15 mg1% DV

White Rice (Cooked)

0.09 mg1% DV

Greek Yogurt (Plain Nonfat) provides slightly more vitamin e (0.15 mg vs 0.09 mg).

Vitamin KGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

1.0 µg1% DV

White Rice (Cooked)

0.2 µg

Greek Yogurt (Plain Nonfat) provides 1.0 µg vs 0.2 µg in White Rice (Cooked) (+0.8 µg, +340%).

Folate (DFE)White Rice (Cooked) higher

Greek Yogurt (Plain Nonfat)

36 µg9% DV

White Rice (Cooked)

134 µg33% DV

White Rice (Cooked) provides 134 µg vs 36 µg in Greek Yogurt (Plain Nonfat) (+98 µg, +277%).

Thiamin (Vitamin B1)White Rice (Cooked) higher

Greek Yogurt (Plain Nonfat)

0.12 mg10% DV

White Rice (Cooked)

0.38 mg31% DV

White Rice (Cooked) provides 0.38 mg vs 0.12 mg in Greek Yogurt (Plain Nonfat) (+0.26 mg, +222%).

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

Greek Yogurt (Plain Nonfat)

1.4 mg109% DV

White Rice (Cooked)

0.03 mg2% DV

Greek Yogurt (Plain Nonfat) provides 1.4 mg vs 0.03 mg in White Rice (Cooked) (+1.4 mg, +4603%).

Niacin (Vitamin B3)White Rice (Cooked) higher

Greek Yogurt (Plain Nonfat)

1.1 mg7% DV

White Rice (Cooked)

3.4 mg21% DV

White Rice (Cooked) provides 3.4 mg vs 1.1 mg in Greek Yogurt (Plain Nonfat) (+2.4 mg, +223%).

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

Greek Yogurt (Plain Nonfat)

2.3 mg46% DV

White Rice (Cooked)

0.91 mg18% DV

Greek Yogurt (Plain Nonfat) provides 2.3 mg vs 0.91 mg in White Rice (Cooked) (+1.4 mg, +149%).

Vitamin B6Greek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

0.32 mg19% DV

White Rice (Cooked)

0.21 mg13% DV

Greek Yogurt (Plain Nonfat) provides 0.32 mg vs 0.21 mg in White Rice (Cooked) (+0.11 mg, +49%).

Vitamin B12Greek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

3.8 µg159% DV

White Rice (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

White Rice (Cooked)

2.3 mg

Greek Yogurt (Plain Nonfat) provides 183 mg vs 2.3 mg in White Rice (Cooked) (+181 mg, +7817%).

PotassiumGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

716 mg15% DV

White Rice (Cooked)

80.9 mg2% DV

Greek Yogurt (Plain Nonfat) provides 716 mg vs 80.9 mg in White Rice (Cooked) (+635 mg, +786%).

CalciumGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

559 mg43% DV

White Rice (Cooked)

23.1 mg2% DV

Greek Yogurt (Plain Nonfat) provides 559 mg vs 23.1 mg in White Rice (Cooked) (+536 mg, +2319%).

IronWhite Rice (Cooked) higher

Greek Yogurt (Plain Nonfat)

0.25 mg1% DV

White Rice (Cooked)

2.8 mg15% DV

White Rice (Cooked) provides 2.8 mg vs 0.25 mg in Greek Yogurt (Plain Nonfat) (+2.5 mg, +991%).

MagnesiumGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

55.9 mg13% DV

White Rice (Cooked)

27.7 mg7% DV

Greek Yogurt (Plain Nonfat) provides 55.9 mg vs 27.7 mg in White Rice (Cooked) (+28.2 mg, +102%).

PhosphorusGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

686 mg55% DV

White Rice (Cooked)

99.3 mg8% DV

Greek Yogurt (Plain Nonfat) provides 686 mg vs 99.3 mg in White Rice (Cooked) (+586 mg, +590%).

ZincGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

2.6 mg24% DV

White Rice (Cooked)

1.1 mg10% DV

Greek Yogurt (Plain Nonfat) provides 2.6 mg vs 1.1 mg in White Rice (Cooked) (+1.5 mg, +133%).

Lipids1 nutrients

Saturated FatGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

0.61 g3% DV

White Rice (Cooked)

0.18 g1% DV

Greek Yogurt (Plain Nonfat) provides 0.61 g vs 0.18 g in White Rice (Cooked) (+0.43 g, +243%).

Greek Yogurt (Plain Nonfat) vs White Rice (Cooked)

Greek Yogurt (Plain Nonfat)

White Rice (Cooked)

Nutritional Takeaways

Comparison Summary