Greek Yogurt vs. Apple

Nutrition comparison of Greek Yogurt and Apple

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

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

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

  • Apple has 42.9 times less saturated fat than greek yogurt.
  • Apple is a great source of dietary fiber.
  • Greek yogurt has 66% less sugar than apple.
  • Greek yogurt has 71% less carbohydrates than apple.
  • Greek yogurt has more riboflavin, pantothenic acid, folate and Vitamin B12.
  • Greek yogurt has signficantly more Vitamin A than apple.
  • Greek yogurt is a great source of protein.
  • Greek yogurt is an excellent source of calcium.
Detailed nutritional comparison of greek yogurt and apple 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 Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.

Image of Greek Yogurt src
Image of Apple src

Calories and Carbs

calories

Apple has 29% less calories than greek yogurt - greek yogurt has 73 calories per 100 grams and apple has 52 calories.

For macronutrient ratios, greek yogurt is much heavier in protein, much lighter in carbs and much heavier in fat compared to apple per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for apple, 2:96:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Greek Yogurt Apple
Protein 55% 2%
Carbohydrates 22% 96%
Fat 24% 3%
Alcohol ~ ~

carbohydrates

Greek yogurt has 71% less carbohydrates than apple - greek yogurt has 3.9g of total carbs per 100 grams and apple has 13.8g of carbohydrates.

The carbs in apple are made of 81% sugar and 19% dietary fiber, whereas the carbs in greek yogurt comprise of 100% sugar.

dietary fiber

Apple is a great source of dietary fiber and it has more dietary fiber than greek yogurt - apple has 2.4g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.

sugar

Greek yogurt has 66% less sugar than apple - greek yogurt has 3.6g of sugar per 100 grams and apple has 10.4g of sugar.

Protein

protein

Greek yogurt is a great source of protein and it has 37 times more protein than apple - greek yogurt has 10g of protein per 100 grams and apple has 0.26g of protein.

Fat

saturated fat

Apple has 42.9 times less saturated fat than greek yogurt - greek yogurt has 1.2g of saturated fat per 100 grams and apple has 0.03g of saturated fat.

trans fat

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

cholesterol

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

Vitamins

Vitamin C

Apple has 475% more Vitamin C than greek yogurt - greek yogurt has 0.8mg of Vitamin C per 100 grams and apple has 4.6mg of Vitamin C.

Vitamin A

Greek yogurt has signficantly more Vitamin A than apple - greek yogurt has 90ug of Vitamin A per 100 grams and apple has 3ug of Vitamin A.

Vitamin E

Greek yogurt and apple contain similar amounts of Vitamin E - greek yogurt has 0.04mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.

Vitamin K

Greek yogurt and apple contain similar amounts of Vitamin K - greek yogurt has 0.2ug of Vitamin K per 100 grams and apple has 2.2ug of Vitamin K.

The B Vitamins

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

Greek Yogurt Apple
Thiamin 0.044 MG 0.017 MG
Riboflavin 0.233 MG 0.026 MG
Niacin 0.197 MG 0.091 MG
Pantothenic acid 0.47 MG 0.061 MG
Vitamin B6 0.055 MG 0.041 MG
Folate 12 UG 3 UG
Vitamin B12 0.52 UG ~

Minerals

calcium

Greek yogurt is an excellent source of calcium and it has 18 times more calcium than apple - greek yogurt has 115mg of calcium per 100 grams and apple has 6mg of calcium.

iron

Greek yogurt and apple contain similar amounts of iron - greek yogurt has 0.04mg of iron per 100 grams and apple has 0.12mg of iron.

potassium

Greek yogurt and apple contain similar amounts of potassium - greek yogurt has 141mg of potassium per 100 grams and apple has 107mg 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,

Greek Yogurt Apple
beta-carotene 6 UG 27 UG
lutein + zeaxanthin 1 UG 29 UG

Omega-3 and Omega-6

omega 3s

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

Greek Yogurt Apple
alpha linoleic acid 0.007 G 0.009 G
Total 0.007 G 0.009 G

omega 6s

Comparing omega-6 fatty acids, both greek yogurt and apple contain significant amounts of linoleic acid.

Greek Yogurt Apple
other omega 6 0.002 G ~
linoleic acid 0.065 G 0.043 G
Total 0.067 G 0.043 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 Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) .

Greek Yogurt g

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FAQ

Does greek yogurt or apple contain more calories in 100 grams?
Apple has 30% less calories than greek yogurt - greek yogurt has 73 calories in 100g and apple has 52 calories.

Is greek yogurt or apple better for protein?
Greek yogurt is a great source of protein and it has 37 times more protein than apple - greek yogurt has 10g of protein per 100 grams and apple has 0.26g of protein.

Does greek yogurt or apple have more carbohydrates?
By weight, greek yogurt has 70% fewer carbohydrates than apple - greek yogurt has 3.9g of carbs for 100g and apple has 13.8g of carbohydrates. the carbs in apple are made of 80% sugar and 20% dietary fiber, whereas the carbs in greek yogurt comprise of 100% sugar.

Does greek yogurt or apple contain more calcium?
Greek yogurt is a rich source of calcium and it has 18 times more calcium than apple - greek yogurt has 115mg of calcium in 100 grams and apple has 6mg of calcium.