Greek Yogurt vs. Pecan

Nutrition comparison of Greek Yogurt and Pecan

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

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

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

  • Both pecan and greek yogurt are high in calcium and protein.
  • Greek yogurt has 72% less carbohydrates than pecan.
  • Greek yogurt has signficantly more Vitamin A than pecan.
  • Pecan has more thiamin, niacin and Vitamin B6, however, greek yogurt contains more Vitamin B12.
  • Pecan is a great source of iron.
  • Pecan is an excellent source of dietary fiber and potassium.
Detailed nutritional comparison of greek yogurt and pecan 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 Pecan (Nuts, pecans) . Have a correction or suggestions? Shoot us an email.

Image of Greek Yogurt src
Image of Pecan src

Calories and Carbs

calories

Pecan is high in calories and greek yogurt has 89% less calories than pecan - pecan has 691 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 pecan per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for pecan, 5:8:88 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Greek Yogurt Pecan
Protein 55% 5%
Carbohydrates 22% 8%
Fat 24% 88%
Alcohol ~ ~

carbohydrates

Greek yogurt has 72% less carbohydrates than pecan - pecan has 13.9g of total carbs per 100 grams and greek yogurt has 3.9g of carbohydrates.

The carbs in pecan are made of 68% dietary fiber, 28% sugar and 3% starch, whereas the carbs in greek yogurt comprise of 100% sugar.

dietary fiber

Pecan is an excellent source of dietary fiber and it has more dietary fiber than greek yogurt - pecan has 9.6g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.

sugar

Pecan and greek yogurt contain similar amounts of sugar - pecan has 4g of sugar per 100 grams and greek yogurt has 3.6g of sugar.

Protein

protein

Both pecan and greek yogurt are high in protein. Pecan is very similar to pecan for protein - pecan has 9.2g of protein per 100 grams and greek yogurt has 10g of protein.

Fat

saturated fat

Pecan is high in saturated fat and greek yogurt has 80% less saturated fat than pecan - pecan has 6.2g of saturated fat per 100 grams and greek yogurt has 1.2g of saturated fat.

trans fat

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

cholesterol

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

Vitamins

Vitamin C

Pecan and greek yogurt contain similar amounts of Vitamin C - pecan has 1.1mg 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 pecan - pecan has 3ug of Vitamin A per 100 grams and greek yogurt has 90ug of Vitamin A.

Vitamin E

Pecan and greek yogurt contain similar amounts of Vitamin E - pecan has 1.4mg of Vitamin E per 100 grams and greek yogurt has 0.04mg of Vitamin E.

Vitamin K

Pecan and greek yogurt contain similar amounts of Vitamin K - pecan has 3.5ug of Vitamin K per 100 grams and greek yogurt has 0.2ug of Vitamin K.

The B Vitamins

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

Greek Yogurt Pecan
Thiamin 0.044 MG 0.66 MG
Riboflavin 0.233 MG 0.13 MG
Niacin 0.197 MG 1.167 MG
Pantothenic acid 0.47 MG 0.863 MG
Vitamin B6 0.055 MG 0.21 MG
Folate 12 UG 22 UG
Vitamin B12 0.52 UG ~

Minerals

calcium

Both pecan and greek yogurt are high in calcium. Greek yogurt has 64% more calcium than pecan - pecan has 70mg of calcium per 100 grams and greek yogurt has 115mg of calcium.

iron

Pecan is a great source of iron and it has 62 times more iron than greek yogurt - pecan has 2.5mg of iron per 100 grams and greek yogurt has 0.04mg of iron.

potassium

Pecan is an excellent source of potassium and it has 191% more potassium than greek yogurt - pecan has 410mg 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, both greek yogurt and pecan contain small amounts of lutein + zeaxanthin.

Greek Yogurt Pecan
beta-carotene 6 UG 29 UG
lutein + zeaxanthin 1 UG 17 UG

Omega-3 and Omega-6

omega 3s

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

Greek Yogurt Pecan
alpha linoleic acid 0.007 G 0.986 G
Total 0.007 G 0.986 G

omega 6s

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

Greek Yogurt Pecan
other omega 6 0.003 G 0.069 G
linoleic acid 0.065 G 20.628 G
Total 0.068 G 20.697 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 Pecan (Nuts, pecans) .

Greek Yogurt g

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G Water G
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FAQ

Does pecan or greek yogurt contain more calories in 100 grams?
Pecan is high in calories and greek yogurt has 90% less calories than pecan - pecan has 691 calories in 100g and greek yogurt has 73 calories.

Is pecan or greek yogurt better for protein?
Both pecan and greek yogurt are high in protein. Pecan is very similar to pecan for protein - pecan has 9.2g of protein per 100 grams and greek yogurt has 10g of protein.

Does pecan or greek yogurt contain more calcium?
Both pecan and greek yogurt are high in calcium. Greek yogurt has 60% more calcium than pecan - pecan has 70mg of calcium in 100 grams and greek yogurt has 115mg of calcium.

Does pecan or greek yogurt contain more potassium?
Pecan is a rich source of potassium and it has 190% more potassium than greek yogurt - pecan has 410mg of potassium in 100 grams and greek yogurt has 141mg of potassium.