Breakfast comparisons
Compare a yoghurt-and-fruit smoothie with a yoghurt, fruit and oat bowl. Nutrition totals describe ingredients, not the entire eating experience.
| Nutrient | Yoghurt and fruit smoothie | Greek yoghurt with berries and oats |
|---|---|---|
| Energy | 357 kcal | 370 kcal |
| Protein | 13.9 g | 13.6 g |
| Fibre | 5.2 g | 6.1 g |
| Carbohydrate | 38.3 g | 35.5 g |
| Total sugars | 35.7 g | 13.8 g |
| Fat | 17.6 g | 20.3 g |
| Saturated fat | 11.3 g | 11.9 g |
| Salt | 0.36 g | 0.28 g |
100 g banana flesh · 100 g strawberries · 150 g full-fat greek-style yoghurt · 100 ml semi-skimmed milk
Typical preparation: 5 minutes. Keep chilled; blending does not remove fibre.
170 g full-fat greek-style yoghurt · 100 g strawberries · 30 g dry porridge oats
Typical preparation: 2 minutes. Keep chilled for transport.
The smoothie example blends banana, strawberries, full-fat Greek-style yoghurt and milk. The bowl contains yoghurt, strawberries and dry oats. Different ingredients explain the calculated nutrient differences.
Blending whole fruit does not remove its fibre. However, a nutrient table does not capture texture, chewing, drinking speed or how satisfied an individual feels afterwards.
For a closer ingredient comparison, adjust both sides to contain the same foods and quantities. Their calculated totals will match, but that still does not prove they will feel equally filling. The displayed total sugars also do not distinguish free sugars from sugars in intact fruit.
There is no overall winner from these figures. Portions, preferences and the rest of your diet matter. The tool does not predict appetite or weight loss.
Figures are calculated from the same ingredient records as the interactive tool. Most use UK CoFID 2021 ↗︎; eggs use the site’s shared USDA reference. Milk amounts are approximated as gram weights. Product differences and missing values are explained in the comparison method.