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.
Detailed nutritional comparison of greek yogurt and peas 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 Peas (Peas, green, raw) . Have a correction or suggestions? Shoot us an email.

Image of Greek Yogurt src
Image of Peas src

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, 26:70:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Greek Yogurt Peas
Protein 55% 26%
Carbohydrates 22% 70%
Fat 24% 4%
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 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 Peas .

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

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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.