Greek Yogurt vs. Macadamia Nut
Nutrition comparison of Greek Yogurt and Macadamia Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
greek yogurt
versus
macadamia nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in greek yogurt and macadamia nut:
- Both macadamia nut and greek yogurt are high in calcium.
- Greek yogurt has 71% less carbohydrates than macadamia nut.
- Greek yogurt has signficantly more Vitamin A than macadamia nut.
- Greek yogurt is a great source of protein.
- Macadamia nut has more thiamin, niacin and Vitamin B6, however, greek yogurt contains more riboflavin and Vitamin B12.
- Macadamia nut is a great source of iron.
- Macadamia nut is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Macadamia Nut (Nuts, macadamia nuts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Macadamia nut is high in calories and greek yogurt has 90% less calories than macadamia nut - macadamia nut has 718 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 macadamia nut per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for macadamia nut, 4:7:89 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Greek Yogurt | Macadamia Nut | |
|---|---|---|
| Protein | 55% | 4% |
| Carbohydrates | 22% | 7% |
| Fat | 24% | 89% |
| Alcohol | ~ | ~ |
carbohydrates
Greek yogurt has 71% less carbohydrates than macadamia nut - macadamia nut has 13.4g of total carbs per 100 grams and greek yogurt has 3.9g of carbohydrates.
The carbs in macadamia nut are made of 61% dietary fiber, 31% sugar and 8% starch, whereas the carbs in greek yogurt comprise of 100% sugar.
dietary fiber
Macadamia nut is an excellent source of dietary fiber and it has more dietary fiber than greek yogurt - macadamia nut has 8g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.
sugar
Macadamia nut and greek yogurt contain similar amounts of sugar - macadamia nut has 4.1g 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 28% more protein than macadamia nut - macadamia nut has 7.8g of protein per 100 grams and greek yogurt has 10g of protein.
Fat
saturated fat
Macadamia nut is high in saturated fat and greek yogurt has 90% less saturated fat than macadamia nut - macadamia nut has 11.9g of saturated fat per 100 grams and greek yogurt has 1.2g of saturated fat.
trans fat
Both greek yogurt and macadamia nut are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and macadamia nut does not contain significant amounts.
cholesterol
Macadamia nut has less cholesterol than greek yogurt - greek yogurt has 10mg of cholesterol per 100 grams and macadamia nut does not contain significant amounts.
Vitamins
Vitamin C
Macadamia nut and greek yogurt contain similar amounts of Vitamin C - macadamia nut has 0.7mg 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 macadamia nut - greek yogurt has 90ug of Vitamin A per 100 grams and macadamia nut does not contain significant amounts.
Vitamin E
Macadamia nut and greek yogurt contain similar amounts of Vitamin E - macadamia nut has 0.57mg of Vitamin E per 100 grams and greek yogurt has 0.04mg of Vitamin E.
Vitamin K
Greek yogurt and macadamia nut contain similar amounts of Vitamin K - greek yogurt has 0.2ug of Vitamin K per 100 grams and macadamia nut does not contain significant amounts.
The B Vitamins
Macadamia nut has more thiamin, niacin and Vitamin B6, however, greek yogurt contains more riboflavin and Vitamin B12. Both greek yogurt and macadamia nut contain significant amounts of pantothenic acid and folate.
| Greek Yogurt | Macadamia Nut | |
|---|---|---|
| Thiamin | 0.044 MG | 0.71 MG |
| Riboflavin | 0.233 MG | 0.087 MG |
| Niacin | 0.197 MG | 2.274 MG |
| Pantothenic acid | 0.47 MG | 0.603 MG |
| Vitamin B6 | 0.055 MG | 0.359 MG |
| Folate | 12 UG | 10 UG |
| Vitamin B12 | 0.52 UG | ~ |
Minerals
calcium
Both macadamia nut and greek yogurt are high in calcium. Greek yogurt has 64% more calcium than macadamia nut - macadamia nut has 70mg of calcium per 100 grams and greek yogurt has 115mg of calcium.
iron
Macadamia nut is a great source of iron and it has 65 times more iron than greek yogurt - macadamia nut has 2.7mg of iron per 100 grams and greek yogurt has 0.04mg of iron.
potassium
Macadamia nut is an excellent source of potassium and it has 157% more potassium than greek yogurt - macadamia nut has 363mg of potassium per 100 grams and greek yogurt has 141mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, macadamia nut has more alpha linoleic acid (ALA) than greek yogurt per 100 grams.
| Greek Yogurt | Macadamia Nut | |
|---|---|---|
| alpha linoleic acid | 0.007 G | 0.196 G |
| Total | 0.007 G | 0.196 G |
omega 6s
Comparing omega-6 fatty acids, macadamia nut has more linoleic acid than greek yogurt per 100 grams.
| Greek Yogurt | Macadamia Nut | |
|---|---|---|
| other omega 6 | 0.003 G | 1.944 G |
| linoleic acid | 0.065 G | 1.303 G |
| Total | 0.068 G | 3.247 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 Macadamia Nut (Nuts, macadamia nuts, dry roasted, without salt added) .
Greek Yogurt g
()
|
Daily Values (%) |
Macadamia Nut g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does macadamia nut or greek yogurt contain more calories in 100 grams?Macadamia nut is high in calories and greek yogurt has 90% less calories than macadamia nut - macadamia nut has 718 calories in 100g and greek yogurt has 73 calories.
Is macadamia nut or greek yogurt better for protein?
Greek yogurt is a great source of protein and it has 30% more protein than macadamia nut - macadamia nut has 7.8g of protein per 100 grams and greek yogurt has 10g of protein.
Does macadamia nut or greek yogurt contain more calcium?
Both macadamia nut and greek yogurt are high in calcium. Greek yogurt has 60% more calcium than macadamia nut - macadamia nut has 70mg of calcium in 100 grams and greek yogurt has 115mg of calcium.
Does macadamia nut or greek yogurt contain more potassium?
Macadamia nut is a rich source of potassium and it has 160% more potassium than greek yogurt - macadamia nut has 363mg of potassium in 100 grams and greek yogurt has 141mg of potassium.