Greek Yogurt vs. Almonds

Nutrition comparison of Greek Yogurt and Almonds

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

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

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

  • Both almonds and greek yogurt are high in calcium and protein.
  • Almond has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, greek yogurt contains more Vitamin B12.
  • Almond is an excellent source of Vitamin E, dietary fiber, iron and potassium.
  • Greek yogurt has 4.4 times less carbohydrates than almond.
  • Greek yogurt has 68% less saturated fat than almond.
  • Greek yogurt has signficantly more Vitamin A than almond.
Detailed nutritional comparison of greek yogurt and almonds 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 Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.

Image of Greek Yogurt src
Image of Almonds src

Calories and Carbs

calories

Almond is high in calories and greek yogurt has 87% less calories than almond - almond has 579 calories per 100 grams and greek yogurt has 73 calories.

For macronutrient ratios, greek yogurt is much heavier in protein, heavier in carbs and much lighter in fat compared to almonds per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Greek Yogurt Almonds
Protein 55% 14%
Carbohydrates 22% 14%
Fat 24% 73%
Alcohol ~ ~

carbohydrates

Greek yogurt has 4.4 times less carbohydrates than almond - almond has 21.6g of total carbs per 100 grams and greek yogurt has 3.9g of carbohydrates.

dietary fiber

Almond is an excellent source of dietary fiber and it has more dietary fiber than greek yogurt - almond has 12.5g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.

sugar

Almonds and greek yogurt contain similar amounts of sugar - almond has 4.4g of sugar per 100 grams and greek yogurt has 3.6g of sugar.

Protein

protein

Both almonds and greek yogurt are high in protein. Almond has 113% more protein than greek yogurt - almond has 21.2g of protein per 100 grams and greek yogurt has 10g of protein.

Fat

saturated fat

Greek yogurt has 68% less saturated fat than almond - almond has 3.8g of saturated fat per 100 grams and greek yogurt has 1.2g of saturated fat.

trans fat

Both almonds and greek yogurt are low in trans fat - almond has 0.02g of trans fat per 100 grams and greek yogurt has 0.06g of trans fat.

cholesterol

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

Vitamins

Vitamin C

Greek yogurt has more Vitamin C than almond - greek yogurt has 0.8mg of Vitamin C per 100 grams and almond does not contain significant amounts.

Vitamin A

Greek yogurt has signficantly more Vitamin A than almond - greek yogurt has 90ug of Vitamin A per 100 grams and almond does not contain significant amounts.

Vitamin E

Almond is an excellent source of Vitamin E and it has 639 times more Vitamin E than greek yogurt - almond has 25.6mg of Vitamin E per 100 grams and greek yogurt has 0.04mg of Vitamin E.

Vitamin K

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

The B Vitamins

Almond has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, greek yogurt contains more Vitamin B12. Both greek yogurt and almonds contain significant amounts of pantothenic acid.

Greek Yogurt Almonds
Thiamin 0.044 MG 0.205 MG
Riboflavin 0.233 MG 1.138 MG
Niacin 0.197 MG 3.618 MG
Pantothenic acid 0.47 MG 0.471 MG
Vitamin B6 0.055 MG 0.137 MG
Folate 12 UG 44 UG
Vitamin B12 0.52 UG ~

Minerals

calcium

Both almonds and greek yogurt are high in calcium. Almond has 134% more calcium than greek yogurt - almond has 269mg of calcium per 100 grams and greek yogurt has 115mg of calcium.

iron

Almond is an excellent source of iron and it has 91 times more iron than greek yogurt - almond has 3.7mg of iron per 100 grams and greek yogurt has 0.04mg of iron.

potassium

Almond is an excellent source of potassium and it has 420% more potassium than greek yogurt - almond has 733mg of potassium per 100 grams and greek yogurt has 141mg 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 almonds contain small amounts of beta-carotene and lutein + zeaxanthin.

Greek Yogurt Almonds
beta-carotene 6 UG 1 UG
lutein + zeaxanthin 1 UG 1 UG

Omega-3 and Omega-6

omega 3s

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

Greek Yogurt Almonds
alpha linoleic acid 0.007 G 0.003 G
Total 0.007 G 0.003 G

omega 6s

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

Greek Yogurt Almonds
other omega 6 ~ 0.002 G
linoleic acid 0.065 G 12.324 G
Total 0.065 G 12.326 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 Almonds (Nuts, almonds) .

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FAQ

Does almonds or greek yogurt contain more calories in 100 grams?
Almond is high in calories and greek yogurt has 90% less calories than almond - almond has 579 calories in 100g and greek yogurt has 73 calories.

Is almonds or greek yogurt better for protein?
Both almonds and greek yogurt are high in protein. Almond has 110% more protein than greek yogurt - almond has 21.2g of protein per 100 grams and greek yogurt has 10g of protein.

Does almonds or greek yogurt contain more calcium?
Both almonds and greek yogurt are high in calcium. Almond has 130% more calcium than greek yogurt - almond has 269mg of calcium in 100 grams and greek yogurt has 115mg of calcium.

Does almonds or greek yogurt contain more iron?
Almond is an abundant source of iron and it has 91 times more iron than greek yogurt - almond has 3.7mg of iron in 100 grams and greek yogurt has 0.04mg of iron.

Does almonds or greek yogurt contain more potassium?
Almond is a rich source of potassium and it has 420% more potassium than greek yogurt - almond has 733mg of potassium in 100 grams and greek yogurt has 141mg of potassium.