Greek Yogurt vs. Peas
Nutrition comparison of Greek Yogurt and Peas
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:
- Greek yogurt has 73% less carbohydrates than pea.
- Greek yogurt is a great source of protein.
- Greek yogurt is an excellent source of calcium.
- Pea has 16.3 times less saturated fat than greek yogurt.
- Pea has more thiamin, niacin, Vitamin B6 and folate, however, greek yogurt contains more pantothenic acid and Vitamin B12.
- Pea has signficantly more iron than greek yogurt.
- Pea is a great source of potassium.
- Pea is an excellent source of Vitamin C and dietary fiber.
USDA sources for nutritional information: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Peas (Peas, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
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 | ~ | ~ |
carbohydrates
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.
dietary fiber
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.
sugar
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.
Protein
protein
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.
Fat
saturated fat
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.
trans 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.
cholesterol
Pea has less cholesterol than greek yogurt - greek yogurt has 10mg of cholesterol per 100 grams and pea does not contain significant amounts.
Vitamins
Vitamin C
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.
Vitamin A
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.
Vitamin E
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.
Vitamin K
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.
The B Vitamins
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 | ~ |
Minerals
calcium
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.
iron
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.
potassium
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.
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 | Peas | |
|---|---|---|
| beta-carotene | 6 UG | 449 UG |
| lutein + zeaxanthin | 1 UG | 2477 UG |
| alpha-carotene | ~ | 21 UG |
Omega-3 and Omega-6
omega 3s
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 |
omega 6s
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 |
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 Peas (Peas, green, raw) .
Greek Yogurt g
()
|
Daily Values (%) |
Peas g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 peas or greek yogurt contain more calories in 100 grams?Peas and greek yogurt contain similar amounts of calories - pea has 81 calories in 100g and greek yogurt has 73 calories.
Is peas or greek yogurt better for protein?
Greek yogurt is a great source of protein and it has 80% more protein than pea - pea has 5.4g of protein per 100 grams and greek yogurt has 10g of protein.
Does peas or greek yogurt have more carbohydrates?
By weight, greek yogurt has 70% fewer carbohydrates than pea - pea has 14.5g of carbs for 100g and greek yogurt has 3.9g of carbohydrates.
Does peas or greek yogurt contain more calcium?
Greek yogurt is a rich source of calcium and it has 360% more calcium than pea - pea has 25mg of calcium in 100 grams and greek yogurt has 115mg of calcium.