Greek Yogurt vs. Kimchi

Nutrition comparison of Greek Yogurt and Kimchi

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

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

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

  • Greek yogurt has more thiamin, pantothenic acid and Vitamin B12, however, kimchi contains more niacin, Vitamin B6 and folate.
  • Greek yogurt has signficantly more Vitamin A than kimchi.
  • Greek yogurt is a great source of protein.
  • Greek yogurt is an excellent source of calcium.
  • Kimchi has 17.3 times less saturated fat than greek yogurt.
  • Kimchi has 3.8 times less calories than greek yogurt.
  • Kimchi has signficantly more dietary fiber than greek yogurt.
  • Kimchi is a great source of iron.
Detailed nutritional comparison of greek yogurt and kimchi 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 Kimchi (Cabbage, kimchi) . Have a correction or suggestions? Shoot us an email.

Image of Greek Yogurt src
Image of Kimchi src

Calories and Carbs

calories

Kimchi has 3.8 times less calories than greek yogurt - kimchi has 15 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 similar to kimchi for fat. Greek yogurt has a macronutrient ratio of 55:22:24 and for kimchi, 24:51:25 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Greek Yogurt Kimchi
Protein 55% 24%
Carbohydrates 22% 51%
Fat 24% 25%
Alcohol ~ ~

carbohydrates

Both kimchi and greek yogurt are low in carbohydrates - kimchi has 2.4g of total carbs per 100 grams and greek yogurt has 3.9g of carbohydrates.

The carbs in kimchi are made of 60% dietary fiber and 40% sugar, whereas the carbs in greek yogurt comprise of 100% sugar.

dietary fiber

Kimchi has signficantly more dietary fiber than greek yogurt - kimchi has 1.6g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.

sugar

Kimchi and greek yogurt contain similar amounts of sugar - kimchi has 1.1g 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 805% more protein than kimchi - kimchi has 1.1g of protein per 100 grams and greek yogurt has 10g of protein.

Fat

saturated fat

Kimchi has 17.3 times less saturated fat than greek yogurt - kimchi has 0.07g of saturated fat per 100 grams and greek yogurt has 1.2g of saturated fat.

trans fat

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

cholesterol

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

Vitamins

Vitamin C

Greek yogurt has more Vitamin C than kimchi - greek yogurt has 0.8mg of Vitamin C per 100 grams and kimchi does not contain significant amounts.

Vitamin A

Greek yogurt has signficantly more Vitamin A than kimchi - kimchi has 5ug of Vitamin A per 100 grams and greek yogurt has 90ug of Vitamin A.

Vitamin E

Kimchi and greek yogurt contain similar amounts of Vitamin E - kimchi has 0.11mg of Vitamin E per 100 grams and greek yogurt has 0.04mg of Vitamin E.

Vitamin K

Kimchi has 217 times more Vitamin K than greek yogurt - kimchi has 43.6ug of Vitamin K per 100 grams and greek yogurt has 0.2ug of Vitamin K.

The B Vitamins

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

Greek Yogurt Kimchi
Thiamin 0.044 MG 0.01 MG
Riboflavin 0.233 MG 0.21 MG
Niacin 0.197 MG 1.1 MG
Pantothenic acid 0.47 MG ~
Vitamin B6 0.055 MG 0.213 MG
Folate 12 UG 52 UG
Vitamin B12 0.52 UG ~

Minerals

calcium

Greek yogurt is an excellent source of calcium and it has 248% more calcium than kimchi - kimchi has 33mg of calcium per 100 grams and greek yogurt has 115mg of calcium.

iron

Kimchi is a great source of iron and it has 61 times more iron than greek yogurt - kimchi has 2.5mg of iron per 100 grams and greek yogurt has 0.04mg of iron.

potassium

Kimchi and greek yogurt contain similar amounts of potassium - kimchi has 151mg 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 Kimchi
beta-carotene 6 UG 55 UG
lutein + zeaxanthin 1 UG 49 UG
alpha-carotene ~ 1 UG

Omega-3 and Omega-6

omega 3s

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

Greek Yogurt Kimchi
alpha linoleic acid 0.007 G 0.137 G
Total 0.007 G 0.137 G

omega 6s

Comparing omega-6 fatty acids, both greek yogurt and kimchi contain significant amounts of linoleic acid.

Greek Yogurt Kimchi
other omega 6 0.002 G ~
linoleic acid 0.065 G 0.104 G
Total 0.067 G 0.104 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 Kimchi (Cabbage, kimchi) .

Greek Yogurt g

()
Daily Values (%)

Kimchi g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does kimchi or greek yogurt contain more calories in 100 grams?
Kimchi has 3.8 times less calories than greek yogurt - kimchi has 15 calories in 100g and greek yogurt has 73 calories.

Is kimchi or greek yogurt better for protein?
Greek yogurt is a great source of protein and it has 810% more protein than kimchi - kimchi has 1.1g of protein per 100 grams and greek yogurt has 10g of protein.

Does kimchi or greek yogurt have more carbohydrates?
By weight, both kimchi and greek yogurt are low in carbohydrates - kimchi has 2.4g of carbs for 100g and greek yogurt has 3.9g of carbohydrates. the carbs in kimchi are made of 60% dietary fiber and 40% sugar, whereas the carbs in greek yogurt comprise of 100% sugar.

Does kimchi or greek yogurt contain more calcium?
Greek yogurt is a rich source of calcium and it has 250% more calcium than kimchi - kimchi has 33mg of calcium in 100 grams and greek yogurt has 115mg of calcium.