Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
greek yogurt
versus
peas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in greek yogurt and peas:
Peas and greek yogurt contain similar amounts of calories - pea has 81 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 peas per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for peas, 26:69:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Greek Yogurt | Peas | |
---|---|---|
Protein | 55% | 26% |
Carbohydrates | 22% | 69% |
Fat | 24% | 5% |
Alcohol | ~ | ~ |
Greek yogurt has 73% less carbohydrates than pea - pea has 14.5g of total carbs per 100 grams and greek yogurt has 3.9g of carbohydrates.
Pea is an excellent source of dietary fiber and it has more dietary fiber than greek yogurt - pea has 5.7g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.
Peas and greek yogurt contain similar amounts of sugar - pea has 5.7g of sugar per 100 grams and greek yogurt has 3.6g of sugar.
Greek yogurt is a great source of protein and it has 84% more protein than pea - pea has 5.4g of protein per 100 grams and greek yogurt has 10g of protein.
Pea has 16.3 times less saturated fat than greek yogurt - pea has 0.07g of saturated fat per 100 grams and greek yogurt has 1.2g of saturated fat.
Both greek yogurt and peas are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and pea does not contain significant amounts.
Pea has less cholesterol than greek yogurt - greek yogurt has 10mg of cholesterol per 100 grams and pea does not contain significant amounts.
Pea is an excellent source of Vitamin C and it has 49 times more Vitamin C than greek yogurt - pea has 40mg of Vitamin C per 100 grams and greek yogurt has 0.8mg of Vitamin C.
Greek yogurt has 137% more Vitamin A than pea - pea has 38ug of Vitamin A per 100 grams and greek yogurt has 90ug of Vitamin A.
Peas and greek yogurt contain similar amounts of Vitamin E - pea has 0.13mg of Vitamin E per 100 grams and greek yogurt has 0.04mg of Vitamin E.
Pea has 123 times more Vitamin K than greek yogurt - pea has 24.8ug of Vitamin K per 100 grams and greek yogurt has 0.2ug of Vitamin K.
Pea has more thiamin, niacin, Vitamin B6 and folate, however, greek yogurt contains more pantothenic acid and Vitamin B12. Both greek yogurt and peas contain significant amounts of riboflavin.
Greek Yogurt | Peas | |
---|---|---|
Thiamin | 0.044 MG | 0.266 MG |
Riboflavin | 0.233 MG | 0.132 MG |
Niacin | 0.197 MG | 2.09 MG |
Pantothenic acid | 0.47 MG | 0.104 MG |
Vitamin B6 | 0.055 MG | 0.169 MG |
Folate | 12 UG | 65 UG |
Vitamin B12 | 0.52 UG | ~ |
Greek yogurt is an excellent source of calcium and it has 360% more calcium than pea - pea has 25mg of calcium per 100 grams and greek yogurt has 115mg of calcium.
Pea has signficantly more iron than greek yogurt - pea has 1.5mg of iron per 100 grams and greek yogurt has 0.04mg of iron.
Pea is a great source of potassium and it has 73% more potassium than greek yogurt - pea has 244mg of potassium per 100 grams and greek yogurt has 141mg of potassium.
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 | Peas | |
---|---|---|
beta-carotene | 6 UG | 449 UG |
lutein + zeaxanthin | 1 UG | 2477 UG |
alpha-carotene | ~ | 21 UG |
For omega-3 fatty acids, pea has more alpha linoleic acid (ALA) than greek yogurt per 100 grams.
Greek Yogurt | Peas | |
---|---|---|
alpha linoleic acid | 0.007 G | 0.035 G |
Total | 0.007 G | 0.035 G |
Comparing omega-6 fatty acids, pea has more linoleic acid than greek yogurt per 100 grams.
Greek Yogurt | Peas | |
---|---|---|
other omega 6 | 0.002 G | ~ |
linoleic acid | 0.065 G | 0.152 G |
Total | 0.067 G | 0.152 G |
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 Peas (Peas, green, raw) .
Greek Yogurt 229g
(
cup
)
|
Daily Values (%) |
Peas 145g
(
cup
)
|
|||||
---|---|---|---|---|---|---|---|
167KCAL 8% |
|
43% | calories | 5% |
|
117KCAL 6% | |
9G 4% |
|
5% | carbohydrates | 133% |
|
21G 8% | |
|
5% | dietary fiber | >999% |
|
8.3G 33% | ||
8.1G | 5% | sugar | 1% | 8.2G | |||
4.4G 7% |
|
659% | total fat | 5% |
|
0.58G 1% | |
2.8G 16% |
|
>999% | saturated fat | 5% |
|
0.1G 1% | |
1.1G | >999% | monounsaturated fat | 5% | 0.05G | |||
0.17G | 5% | polyunsaturated fat | 59% | 0.27G | |||
0.14G | >999% | trans fat | 5% | ||||
23MG | >999% | cholesterol | 5% | ||||
78MG 5% |
|
968% | sodium | 5% |
|
7.3MG 1% | |
5% | Vitamins and Minerals | 5% | |||||
206UG 29% |
|
275% | Vitamin A | 5% |
|
55UG 8% | |
1.8MG 2% |
|
5% | Vitamin C | >999% |
|
58MG 77% | |
263MG 26% |
|
631% | calcium | 5% |
|
36MG 4% | |
0.09MG 1% |
|
5% | iron | >999% |
|
2.1MG 12% | |
25MG 8% |
|
5% | magnesium | 92% |
|
48MG 15% | |
322MG 14% |
|
5% | potassium | 10% |
|
354MG 15% | |
0.1MG 9% |
|
5% | thiamin (Vit B1) | 290% |
|
0.39MG 35% | |
0.53MG 48% |
|
179% | riboflavin (Vit B2) | 5% |
|
0.19MG 17% | |
0.45MG 3% |
|
5% | niacin (Vit B3) | 567% |
|
3MG 22% | |
0.13MG 10% |
|
5% | Vitamin B6 | 92% |
|
0.25MG 19% | |
1.1MG 22% |
|
633% | pantothenic acid (Vit B5) | 5% |
|
0.15MG 3% | |
27UG 7% |
|
5% | folate (Vit B9) | 248% |
|
94UG 24% | |
1.2UG 50% |
|
>999% | Vitamin B12 | 5% |
|
||
0.09MG 1% |
|
5% | Vitamin E | 111% |
|
0.19MG 1% | |
0.46UG 1% |
|
5% | Vitamin K | >999% |
|
36UG 40% | |
23G 46% |
|
191% | protein | 5% |
|
7.9G 16% | |
35MG 8% |
|
5% | choline | 17% |
|
41MG 10% | |
0.05MG 4% |
|
5% | copper | 419% |
|
0.26MG 21% | |
0.02MG 1% |
|
5% | manganese | >999% |
|
0.59MG 33% | |
313MG 45% |
|
99% | phosphorus | 5% |
|
157MG 22% | |
28UG 52% |
|
977% | selenium | 5% |
|
2.6UG 5% | |
1.4MG 17% |
|
5% | zinc | 29% |
|
1.8MG 23% | |
191G | 68% | Water | 5% | 114G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7). |