Greek Yogurt vs. Broccoli

Nutrition comparison of Greek Yogurt and Broccoli

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

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

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

  • Both broccoli and greek yogurt are high in calcium.
  • Broccoli has 53% less calories than greek yogurt.
  • Broccoli has 9.7 times less saturated fat than greek yogurt.
  • Broccoli has more niacin, Vitamin B6 and folate, however, greek yogurt contains more Vitamin B12.
  • Broccoli is a great source of Vitamin K and dietary fiber.
  • Broccoli is an excellent source of Vitamin C and potassium.
  • Greek yogurt is a great source of protein.
Detailed nutritional comparison of greek yogurt and broccoli 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 Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.

Image of Greek Yogurt src
Image of Broccoli src

Calories and Carbs

calories

Broccoli has 53% less calories than greek yogurt - broccoli has 34 calories per 100 grams and greek yogurt has 73 calories.

For macronutrient ratios, greek yogurt is much heavier in protein, much lighter in carbs and heavier in fat compared to broccoli per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for broccoli, 27:64:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Greek Yogurt Broccoli
Protein 55% 27%
Carbohydrates 22% 64%
Fat 24% 9%
Alcohol ~ ~

carbohydrates

Broccoli and greek yogurt contain similar amounts of carbs - broccoli has 6.6g of total carbs per 100 grams and greek yogurt has 3.9g of carbohydrates.

dietary fiber

Broccoli is a great source of dietary fiber and it has more dietary fiber than greek yogurt - broccoli has 2.6g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.

sugar

Broccoli and greek yogurt contain similar amounts of sugar - broccoli has 1.7g of sugar per 100 grams and greek yogurt has 3.6g of sugar.

Protein

protein

Greek yogurt is a great source of protein and it has 253% more protein than broccoli - broccoli has 2.8g of protein per 100 grams and greek yogurt has 10g of protein.

Fat

saturated fat

Broccoli has 9.7 times less saturated fat than greek yogurt - broccoli has 0.11g of saturated fat per 100 grams and greek yogurt has 1.2g of saturated fat.

trans fat

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

cholesterol

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

Vitamins

Vitamin C

Broccoli is an excellent source of Vitamin C and it has 110 times more Vitamin C than greek yogurt - broccoli has 89.2mg of Vitamin C per 100 grams and greek yogurt has 0.8mg of Vitamin C.

Vitamin A

Greek yogurt has 190% more Vitamin A than broccoli - broccoli has 31ug of Vitamin A per 100 grams and greek yogurt has 90ug of Vitamin A.

Vitamin E

Broccoli and greek yogurt contain similar amounts of Vitamin E - broccoli has 0.78mg of Vitamin E per 100 grams and greek yogurt has 0.04mg of Vitamin E.

Vitamin K

Broccoli is a great source of Vitamin K and it has 507 times more Vitamin K than greek yogurt - broccoli has 101.6ug of Vitamin K per 100 grams and greek yogurt has 0.2ug of Vitamin K.

The B Vitamins

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

Greek Yogurt Broccoli
Thiamin 0.044 MG 0.071 MG
Riboflavin 0.233 MG 0.117 MG
Niacin 0.197 MG 0.639 MG
Pantothenic acid 0.47 MG 0.573 MG
Vitamin B6 0.055 MG 0.175 MG
Folate 12 UG 63 UG
Vitamin B12 0.52 UG ~

Minerals

calcium

Both broccoli and greek yogurt are high in calcium. Greek yogurt has 145% more calcium than broccoli - broccoli has 47mg of calcium per 100 grams and greek yogurt has 115mg of calcium.

iron

Broccoli has 17 times more iron than greek yogurt - broccoli has 0.73mg of iron per 100 grams and greek yogurt has 0.04mg of iron.

potassium

Broccoli is an excellent source of potassium and it has 124% more potassium than greek yogurt - broccoli has 316mg 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,

Greek Yogurt Broccoli
beta-carotene 6 UG 361 UG
lutein + zeaxanthin 1 UG 1403 UG
alpha-carotene ~ 25 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, broccoli has more alpha linoleic acid (ALA) than greek yogurt per 100 grams.

Greek Yogurt Broccoli
alpha linoleic acid 0.007 G 0.0215 G
Total 0.007 G 0.0215 G

omega 6s

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

Greek Yogurt Broccoli
other omega 6 0.003 G 0.006 G
linoleic acid 0.065 G 0.049 G
Total 0.068 G 0.055 G


Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Greek Yogurt or Broccoli .

Note: The specific food items compared are: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Broccoli (Broccoli, raw) .

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FAQ

Does broccoli or greek yogurt contain more calories in 100 grams?
Broccoli has 50% less calories than greek yogurt - broccoli has 34 calories in 100g and greek yogurt has 73 calories.

Is broccoli or greek yogurt better for protein?
Greek yogurt is a great source of protein and it has 250% more protein than broccoli - broccoli has 2.8g of protein per 100 grams and greek yogurt has 10g of protein.

Does broccoli or greek yogurt have more carbohydrates?
By weight, broccoli and greek yogurt contain similar amounts of carbs - broccoli has 6.6g of carbs for 100g and greek yogurt has 3.9g of carbohydrates.

Does broccoli or greek yogurt contain more calcium?
Both broccoli and greek yogurt are high in calcium. Greek yogurt has 150% more calcium than broccoli - broccoli has 47mg of calcium in 100 grams and greek yogurt has 115mg of calcium.

Does broccoli or greek yogurt contain more potassium?
Broccoli is a rich source of potassium and it has 120% more potassium than greek yogurt - broccoli has 316mg of potassium in 100 grams and greek yogurt has 141mg of potassium.