Greek Yogurt vs. Cashews

Nutrition comparison of Greek Yogurt and Cashews

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

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

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

  • Both cashews and greek yogurt are high in protein.
  • Cashew has more thiamin, niacin and Vitamin B6, however, greek yogurt contains more riboflavin and Vitamin B12.
  • Cashew is an excellent source of dietary fiber, iron and potassium.
  • Greek yogurt has signficantly more Vitamin A than cashew.
  • Greek yogurt is an excellent source of calcium.
Detailed nutritional comparison of greek yogurt and cashews 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 Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.

Image of Greek Yogurt src
Image of Cashews src

Calories and Carbs

calories

Cashew is high in calories and greek yogurt has 87% less calories than cashew - cashew has 553 calories per 100 grams and greek yogurt has 73 calories.

For macronutrient ratios, greek yogurt is much heavier in protein, much lighter in fat and similar to cashews for carbs. Greek yogurt has a macronutrient ratio of 55:22:24 and for cashews, 12:21:67 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Greek Yogurt Cashews
Protein 55% 12%
Carbohydrates 22% 21%
Fat 24% 67%
Alcohol ~ ~

carbohydrates

Cashew is high in carbohydrates and greek yogurt has 87% less carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and greek yogurt has 3.9g of carbohydrates.

dietary fiber

Cashew is an excellent source of dietary fiber and it has more dietary fiber than greek yogurt - cashew has 3.3g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.

sugar

Cashews and greek yogurt contain similar amounts of sugar - cashew has 5.9g of sugar per 100 grams and greek yogurt has 3.6g of sugar.

Protein

protein

Both cashews and greek yogurt are high in protein. Cashew has 83% more protein than greek yogurt - cashew has 18.2g of protein per 100 grams and greek yogurt has 10g of protein.

Fat

saturated fat

Cashew is high in saturated fat and greek yogurt has 84% less saturated fat than cashew - cashew has 7.8g of saturated fat per 100 grams and greek yogurt has 1.2g of saturated fat.

trans fat

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

cholesterol

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

Vitamins

Vitamin C

Cashews and greek yogurt contain similar amounts of Vitamin C - cashew has 0.5mg of Vitamin C per 100 grams and greek yogurt has 0.8mg of Vitamin C.

Vitamin A

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

Vitamin E

Cashews and greek yogurt contain similar amounts of Vitamin E - cashew has 0.9mg of Vitamin E per 100 grams and greek yogurt has 0.04mg of Vitamin E.

Vitamin K

Cashew has 169 times more Vitamin K than greek yogurt - cashew has 34.1ug of Vitamin K per 100 grams and greek yogurt has 0.2ug of Vitamin K.

The B Vitamins

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

Greek Yogurt Cashews
Thiamin 0.044 MG 0.423 MG
Riboflavin 0.233 MG 0.058 MG
Niacin 0.197 MG 1.062 MG
Pantothenic acid 0.47 MG 0.864 MG
Vitamin B6 0.055 MG 0.417 MG
Folate 12 UG 25 UG
Vitamin B12 0.52 UG ~

Minerals

calcium

Greek yogurt is an excellent source of calcium and it has 211% more calcium than cashew - cashew has 37mg of calcium per 100 grams and greek yogurt has 115mg of calcium.

iron

Cashew is an excellent source of iron and it has 166 times more iron than greek yogurt - cashew has 6.7mg of iron per 100 grams and greek yogurt has 0.04mg of iron.

potassium

Cashew is an excellent source of potassium and it has 368% more potassium than greek yogurt - cashew has 660mg 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 Cashews
beta-carotene 6 UG ~
lutein + zeaxanthin 1 UG 22 UG

Omega-3 and Omega-6

omega 3s

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

Greek Yogurt Cashews
alpha linoleic acid 0.007 G 0.062 G
Total 0.007 G 0.062 G

omega 6s

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

Greek Yogurt Cashews
other omega 6 0.003 G 0.266 G
linoleic acid 0.065 G 7.782 G
Total 0.068 G 8.048 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 Cashews .

Note: The specific food items compared are: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Cashews (Nuts, cashew nuts, raw) .

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FAQ

Does cashews or greek yogurt contain more calories in 100 grams?
Cashew is high in calories and greek yogurt has 90% less calories than cashew - cashew has 553 calories in 100g and greek yogurt has 73 calories.

Is cashews or greek yogurt better for protein?
Both cashews and greek yogurt are high in protein. Cashew has 80% more protein than greek yogurt - cashew has 18.2g of protein per 100 grams and greek yogurt has 10g of protein.

Does cashews or greek yogurt contain more calcium?
Greek yogurt is a rich source of calcium and it has 210% more calcium than cashew - cashew has 37mg of calcium in 100 grams and greek yogurt has 115mg of calcium.

Does cashews or greek yogurt contain more iron?
Cashew is an abundant source of iron and it has 166 times more iron than greek yogurt - cashew has 6.7mg of iron in 100 grams and greek yogurt has 0.04mg of iron.

Does cashews or greek yogurt contain more potassium?
Cashew is a rich source of potassium and it has 370% more potassium than greek yogurt - cashew has 660mg of potassium in 100 grams and greek yogurt has 141mg of potassium.