Greek Yogurt vs. Grapefruit

Nutrition comparison of Greek Yogurt and Grapefruit

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of greek yogurt versus grapefruit (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in greek yogurt and grapefruit:

  • Grapefruit has 57.5 times less saturated fat than greek yogurt.
  • Grapefruit has signficantly more dietary fiber than greek yogurt.
  • Grapefruit is an excellent source of Vitamin C.
  • Greek yogurt has 63% less carbohydrates than grapefruit.
  • Greek yogurt has more riboflavin and Vitamin B12.
  • Greek yogurt is a great source of protein.
  • Greek yogurt is an excellent source of calcium.
Detailed nutritional comparison of greek yogurt and grapefruit is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Grapefruit (Grapefruit, raw, pink and red, all areas) . Have a correction or suggestions? Shoot us an email.

Image of Greek Yogurt src
Image of Grapefruit src

Calories and Carbs

calories

Grapefruit has 42% less calories than greek yogurt - greek yogurt has 73 calories per 100 grams and grapefruit has 42 calories.

For macronutrient ratios, greek yogurt is much heavier in protein, much lighter in carbs and much heavier in fat compared to grapefruit per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for grapefruit, 7:91:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Greek Yogurt Grapefruit
Protein 55% 7%
Carbohydrates 22% 91%
Fat 24% 3%
Alcohol ~ ~

carbohydrates

Greek yogurt has 63% less carbohydrates than grapefruit - greek yogurt has 3.9g of total carbs per 100 grams and grapefruit has 10.7g of carbohydrates.

dietary fiber

Grapefruit has signficantly more dietary fiber than greek yogurt - grapefruit has 1.6g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.

sugar

Greek yogurt and grapefruit contain similar amounts of sugar - greek yogurt has 3.6g of sugar per 100 grams and grapefruit has 6.9g of sugar.

Protein

protein

Greek yogurt is a great source of protein and it has 11 times more protein than grapefruit - greek yogurt has 10g of protein per 100 grams and grapefruit has 0.77g of protein.

Fat

saturated fat

Grapefruit has 57.5 times less saturated fat than greek yogurt - greek yogurt has 1.2g of saturated fat per 100 grams and grapefruit has 0.02g of saturated fat.

trans fat

Both greek yogurt and grapefruit are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and grapefruit does not contain significant amounts.

cholesterol

Grapefruit has less cholesterol than greek yogurt - greek yogurt has 10mg of cholesterol per 100 grams and grapefruit does not contain significant amounts.

Vitamins

Vitamin C

Grapefruit is an excellent source of Vitamin C and it has 38 times more Vitamin C than greek yogurt - greek yogurt has 0.8mg of Vitamin C per 100 grams and grapefruit has 31.2mg of Vitamin C.

Vitamin A

Greek yogurt has 55% more Vitamin A than grapefruit - greek yogurt has 90ug of Vitamin A per 100 grams and grapefruit has 58ug of Vitamin A.

Vitamin E

Greek yogurt and grapefruit contain similar amounts of Vitamin E - greek yogurt has 0.04mg of Vitamin E per 100 grams and grapefruit has 0.13mg of Vitamin E.

Vitamin K

Greek yogurt and grapefruit contain similar amounts of Vitamin K - greek yogurt has 0.2ug of Vitamin K per 100 grams and grapefruit does not contain significant amounts.

The B Vitamins

Greek yogurt has more riboflavin and Vitamin B12. Both greek yogurt and grapefruit contain significant amounts of thiamin, niacin, pantothenic acid, Vitamin B6 and folate.

Greek Yogurt Grapefruit
Thiamin 0.044 MG 0.043 MG
Riboflavin 0.233 MG 0.031 MG
Niacin 0.197 MG 0.204 MG
Pantothenic acid 0.47 MG 0.262 MG
Vitamin B6 0.055 MG 0.053 MG
Folate 12 UG 13 UG
Vitamin B12 0.52 UG ~

Minerals

calcium

Greek yogurt is an excellent source of calcium and it has 423% more calcium than grapefruit - greek yogurt has 115mg of calcium per 100 grams and grapefruit has 22mg of calcium.

iron

Greek yogurt and grapefruit contain similar amounts of iron - greek yogurt has 0.04mg of iron per 100 grams and grapefruit has 0.08mg of iron.

potassium

Greek yogurt and grapefruit contain similar amounts of potassium - greek yogurt has 141mg of potassium per 100 grams and grapefruit has 135mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids, both greek yogurt and grapefruit contain small amounts of lutein + zeaxanthin.

Greek Yogurt Grapefruit
beta-carotene 6 UG 686 UG
lutein + zeaxanthin 1 UG 5 UG
alpha-carotene ~ 3 UG
lycopene ~ 1419 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both greek yogurt and grapefruit contain small amounts of alpha linoleic acid (ALA).

Greek Yogurt Grapefruit
alpha linoleic acid 0.007 G 0.008 G
Total 0.007 G 0.008 G

omega 6s

Comparing omega-6 fatty acids, greek yogurt has more linoleic acid than grapefruit per 100 grams.

Greek Yogurt Grapefruit
other omega 6 0.002 G ~
linoleic acid 0.065 G 0.029 G
Total 0.067 G 0.029 G


Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Grapefruit (Grapefruit, raw, pink and red, all areas) .

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FAQ

Does greek yogurt or grapefruit contain more calories in 100 grams?
Grapefruit has 40% less calories than greek yogurt - greek yogurt has 73 calories in 100g and grapefruit has 42 calories.

Is greek yogurt or grapefruit better for protein?
Greek yogurt is a great source of protein and it has 11 times more protein than grapefruit - greek yogurt has 10g of protein per 100 grams and grapefruit has 0.77g of protein.

Does greek yogurt or grapefruit have more carbohydrates?
By weight, greek yogurt has 60% fewer carbohydrates than grapefruit - greek yogurt has 3.9g of carbs for 100g and grapefruit has 10.7g of carbohydrates.

Does greek yogurt or grapefruit contain more calcium?
Greek yogurt is a rich source of calcium and it has 420% more calcium than grapefruit - greek yogurt has 115mg of calcium in 100 grams and grapefruit has 22mg of calcium.