Greek Yogurt vs. Pork
Nutrition comparison of Greek Yogurt and Cooked Pork
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
greek yogurt
versus
cooked
pork
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in greek yogurt and pork:
- Both pork and greek yogurt are high in protein.
- Greek yogurt has 8.4 times less cholesterol than pork.
- Greek yogurt has signficantly more Vitamin A than pork.
- Greek yogurt is an excellent source of calcium.
- Pork has more thiamin, niacin and Vitamin B6.
- Pork is an excellent source of potassium.
USDA sources for nutritional information: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Pork (Pork, fresh, ground, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pork is high in calories and greek yogurt has 75% less calories than pork - pork has 297 calories per 100 grams and greek yogurt has 73 calories.
For macronutrient ratios, greek yogurt is heavier in protein, much heavier in carbs and much lighter in fat compared to pork per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for pork, 36:0:65 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Greek Yogurt | Pork | |
|---|---|---|
| Protein | 55% | 36% |
| Carbohydrates | 22% | ~ |
| Fat | 24% | 65% |
| Alcohol | ~ | ~ |
carbohydrates
Both greek yogurt and pork are low in carbohydrates - greek yogurt has 3.9g of total carbs per 100 grams and pork does not contain significant amounts.
sugar
Pork has less sugar than greek yogurt - greek yogurt has 3.6g of sugar per 100 grams and pork does not contain significant amounts.
Protein
protein
Both pork and greek yogurt are high in protein. Pork has 158% more protein than greek yogurt - pork has 25.7g of protein per 100 grams and greek yogurt has 10g of protein.
Fat
saturated fat
Pork is high in saturated fat and greek yogurt has 84% less saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and greek yogurt has 1.2g of saturated fat.
trans fat
Both greek yogurt and pork are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and pork does not contain significant amounts.
cholesterol
Greek yogurt has 8.4 times less cholesterol than pork - pork has 94mg of cholesterol per 100 grams and greek yogurt has 10mg of cholesterol.
Vitamins
Vitamin C
Pork and greek yogurt contain similar amounts of Vitamin C - pork 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 pork - pork has 2ug of Vitamin A per 100 grams and greek yogurt has 90ug of Vitamin A.
Vitamin D
Pork has more Vitamin D than greek yogurt - pork has 21iu of Vitamin D per 100 grams and greek yogurt does not contain significant amounts.
Vitamin E
Pork and greek yogurt contain similar amounts of Vitamin E - pork has 0.21mg of Vitamin E per 100 grams and greek yogurt has 0.04mg of Vitamin E.
Vitamin K
Greek yogurt and pork contain similar amounts of Vitamin K - greek yogurt has 0.2ug of Vitamin K per 100 grams and pork does not contain significant amounts.
The B Vitamins
Pork has more thiamin, niacin and Vitamin B6. Both greek yogurt and pork contain significant amounts of riboflavin, pantothenic acid, folate and Vitamin B12.
| Greek Yogurt | Pork | |
|---|---|---|
| Thiamin | 0.044 MG | 0.706 MG |
| Riboflavin | 0.233 MG | 0.22 MG |
| Niacin | 0.197 MG | 4.206 MG |
| Pantothenic acid | 0.47 MG | 0.52 MG |
| Vitamin B6 | 0.055 MG | 0.391 MG |
| Folate | 12 UG | 6 UG |
| Vitamin B12 | 0.52 UG | 0.54 UG |
Minerals
calcium
Greek yogurt is an excellent source of calcium and it has 423% more calcium than pork - pork has 22mg of calcium per 100 grams and greek yogurt has 115mg of calcium.
iron
Pork has 31 times more iron than greek yogurt - pork has 1.3mg of iron per 100 grams and greek yogurt has 0.04mg of iron.
potassium
Pork is an excellent source of potassium and it has 157% more potassium than greek yogurt - pork has 362mg of potassium per 100 grams and greek yogurt has 141mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pork has more alpha linoleic acid (ALA) than greek yogurt per 100 grams.
| Greek Yogurt | Pork | |
|---|---|---|
| alpha linoleic acid | 0.007 G | 0.07 G |
| Total | 0.007 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, pork has more linoleic acid than greek yogurt per 100 grams.
| Greek Yogurt | Pork | |
|---|---|---|
| other omega 6 | 0.002 G | 0.08 G |
| linoleic acid | 0.065 G | 1.64 G |
| Total | 0.067 G | 1.72 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 Pork (Pork, fresh, ground, cooked) .
Greek Yogurt g
()
|
Daily Values (%) |
Cooked Pork 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 pork or greek yogurt contain more calories in 100 grams?Pork is high in calories and greek yogurt has 80% less calories than pork - pork has 297 calories in 100g and greek yogurt has 73 calories.
Is pork or greek yogurt better for protein?
Both pork and greek yogurt are high in protein. Pork has 160% more protein than greek yogurt - pork has 25.7g of protein per 100 grams and greek yogurt has 10g of protein.
Does pork or greek yogurt contain more calcium?
Greek yogurt is a rich source of calcium and it has 420% more calcium than pork - pork has 22mg of calcium in 100 grams and greek yogurt has 115mg of calcium.
Does pork or greek yogurt contain more potassium?
Pork is a rich source of potassium and it has 160% more potassium than greek yogurt - pork has 362mg of potassium in 100 grams and greek yogurt has 141mg of potassium.