Greek Yogurt vs. Spinach

Nutrition comparison of Greek Yogurt and Spinach

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

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

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

  • Both spinach and greek yogurt are high in calcium.
  • Greek yogurt is a great source of protein.
  • Spinach has 18.5 times less saturated fat than greek yogurt.
  • Spinach has 68% less calories than greek yogurt.
  • Spinach has more niacin, Vitamin B6 and folate, however, greek yogurt contains more pantothenic acid and Vitamin B12.
  • Spinach is a great source of dietary fiber and iron.
  • Spinach is an excellent source of Vitamin A, Vitamin C, Vitamin K and potassium.
Detailed nutritional comparison of greek yogurt and spinach 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 Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.

Image of Greek Yogurt src
Image of Spinach src

Calories and Carbs

calories

Spinach has 68% less calories than greek yogurt - spinach has 23 calories per 100 grams and greek yogurt has 73 calories.

For macronutrient ratios, greek yogurt is heavier in protein, much lighter in carbs and heavier in fat compared to spinach per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for spinach, 40:49:10 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Greek Yogurt Spinach
Protein 55% 40%
Carbohydrates 22% 49%
Fat 24% 10%
Alcohol ~ ~

carbohydrates

Both spinach and greek yogurt are low in carbohydrates - spinach has 3.6g of total carbs per 100 grams and greek yogurt has 3.9g of carbohydrates.

dietary fiber

Spinach is a great source of dietary fiber and it has more dietary fiber than greek yogurt - spinach has 2.2g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.

sugar

Spinach and greek yogurt contain similar amounts of sugar - spinach has 0.42g 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 248% more protein than spinach - spinach has 2.9g of protein per 100 grams and greek yogurt has 10g of protein.

Fat

saturated fat

Spinach has 18.5 times less saturated fat than greek yogurt - spinach has 0.06g of saturated fat per 100 grams and greek yogurt has 1.2g of saturated fat.

trans fat

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

cholesterol

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

Vitamins

Vitamin C

Spinach is an excellent source of Vitamin C and it has 34 times more Vitamin C than greek yogurt - spinach has 28.1mg of Vitamin C per 100 grams and greek yogurt has 0.8mg of Vitamin C.

Vitamin A

Spinach is an excellent source of Vitamin A and it has 421% more Vitamin A than greek yogurt - spinach has 469ug of Vitamin A per 100 grams and greek yogurt has 90ug of Vitamin A.

Vitamin E

Spinach has 49 times more Vitamin E than greek yogurt - spinach has 2mg of Vitamin E per 100 grams and greek yogurt has 0.04mg of Vitamin E.

Vitamin K

Spinach is an excellent source of Vitamin K and it has 2413 times more Vitamin K than greek yogurt - spinach has 482.9ug of Vitamin K per 100 grams and greek yogurt has 0.2ug of Vitamin K.

The B Vitamins

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

Greek Yogurt Spinach
Thiamin 0.044 MG 0.078 MG
Riboflavin 0.233 MG 0.189 MG
Niacin 0.197 MG 0.724 MG
Pantothenic acid 0.47 MG 0.065 MG
Vitamin B6 0.055 MG 0.195 MG
Folate 12 UG 194 UG
Vitamin B12 0.52 UG ~

Minerals

calcium

Both spinach and greek yogurt are high in calcium. Greek yogurt has 16% more calcium than spinach - spinach has 99mg of calcium per 100 grams and greek yogurt has 115mg of calcium.

iron

Spinach is a great source of iron and it has 66 times more iron than greek yogurt - spinach has 2.7mg of iron per 100 grams and greek yogurt has 0.04mg of iron.

potassium

Spinach is an excellent source of potassium and it has 296% more potassium than greek yogurt - spinach has 558mg 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 Spinach
beta-carotene 6 UG 5626 UG
lutein + zeaxanthin 1 UG 12198 UG

Omega-3 and Omega-6

omega 3s

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

Greek Yogurt Spinach
alpha linoleic acid 0.007 G 0.138 G
Total 0.007 G 0.138 G

omega 6s

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

Greek Yogurt Spinach
other omega 6 0.002 G ~
linoleic acid 0.065 G 0.026 G
Total 0.067 G 0.026 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 Spinach (Spinach, raw) .

Greek Yogurt g

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FAQ

Does spinach or greek yogurt contain more calories in 100 grams?
Spinach has 70% less calories than greek yogurt - spinach has 23 calories in 100g and greek yogurt has 73 calories.

Is spinach or greek yogurt better for protein?
Greek yogurt is a great source of protein and it has 250% more protein than spinach - spinach has 2.9g of protein per 100 grams and greek yogurt has 10g of protein.

Does spinach or greek yogurt have more carbohydrates?
By weight, both spinach and greek yogurt are low in carbohydrates - spinach has 3.6g of carbs for 100g and greek yogurt has 3.9g of carbohydrates.

Does spinach or greek yogurt contain more calcium?
Both spinach and greek yogurt are high in calcium. Greek yogurt has 20% more calcium than spinach - spinach has 99mg of calcium in 100 grams and greek yogurt has 115mg of calcium.

Does spinach or greek yogurt contain more potassium?
Spinach is a rich source of potassium and it has 300% more potassium than greek yogurt - spinach has 558mg of potassium in 100 grams and greek yogurt has 141mg of potassium.

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