Greek Yogurt vs. Lentils

Nutrition comparison of Greek Yogurt and Cooked Lentils

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 lentils (100g each) below using 2020 USDA and NIH data[1].

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

  • Both greek yogurt and lentils are high in protein.
  • Greek yogurt has 4.1 times less carbohydrates than lentil.
  • Greek yogurt has signficantly more Vitamin A than lentil.
  • Greek yogurt is an excellent source of calcium.
  • Lentil has 22.2 times less saturated fat than greek yogurt.
  • Lentil has more thiamin, niacin, Vitamin B6 and folate, however, greek yogurt contains more riboflavin and Vitamin B12.
  • Lentil is an excellent source of dietary fiber, iron and potassium.
Detailed nutritional comparison of greek yogurt and lentils 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 Lentils (Lentils, mature seeds, cooked, boiled, without salt) . Have a correction or suggestions? Shoot us an email.

Image of Greek Yogurt src
Image of Lentils src

Calories and Carbs

calories

Lentil is high in calories and greek yogurt has 37% less calories than lentil - greek yogurt has 73 calories per 100 grams and lentil has 116 calories.

For macronutrient ratios, greek yogurt is much heavier in protein, much lighter in carbs and much heavier in fat compared to lentils per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for lentils, 30:67:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Greek Yogurt Lentils
Protein 55% 30%
Carbohydrates 22% 67%
Fat 24% 3%
Alcohol ~ ~

carbohydrates

Greek yogurt has 4.1 times less carbohydrates than lentil - greek yogurt has 3.9g of total carbs per 100 grams and lentil has 20.1g of carbohydrates.

dietary fiber

Lentil is an excellent source of dietary fiber and it has more dietary fiber than greek yogurt - lentil has 7.9g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.

sugar

Greek yogurt and lentils contain similar amounts of sugar - greek yogurt has 3.6g of sugar per 100 grams and lentil has 1.8g of sugar.

Protein

protein

Both greek yogurt and lentils are high in protein. Greek yogurt has a little more protein (10%) than lentil by weight - greek yogurt has 10g of protein per 100 grams and lentil has 9g of protein.

Fat

saturated fat

Lentil has 22.2 times less saturated fat than greek yogurt - greek yogurt has 1.2g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.

trans fat

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

cholesterol

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

Vitamins

Vitamin C

Greek yogurt and lentils contain similar amounts of Vitamin C - greek yogurt has 0.8mg of Vitamin C per 100 grams and lentil has 1.5mg of Vitamin C.

Vitamin A

Greek yogurt has signficantly more Vitamin A than lentil - greek yogurt has 90ug of Vitamin A per 100 grams and lentil does not contain significant amounts.

Vitamin E

Greek yogurt and lentils contain similar amounts of Vitamin E - greek yogurt has 0.04mg of Vitamin E per 100 grams and lentil has 0.11mg of Vitamin E.

Vitamin K

Greek yogurt and lentils contain similar amounts of Vitamin K - greek yogurt has 0.2ug of Vitamin K per 100 grams and lentil has 1.7ug of Vitamin K.

The B Vitamins

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

Greek Yogurt Lentils
Thiamin 0.044 MG 0.169 MG
Riboflavin 0.233 MG 0.073 MG
Niacin 0.197 MG 1.06 MG
Pantothenic acid 0.47 MG 0.638 MG
Vitamin B6 0.055 MG 0.178 MG
Folate 12 UG 181 UG
Vitamin B12 0.52 UG ~

Minerals

calcium

Greek yogurt is an excellent source of calcium and it has 505% more calcium than lentil - greek yogurt has 115mg of calcium per 100 grams and lentil has 19mg of calcium.

iron

Lentil is an excellent source of iron and it has 82 times more iron than greek yogurt - greek yogurt has 0.04mg of iron per 100 grams and lentil has 3.3mg of iron.

potassium

Lentil is an excellent source of potassium and it has 162% more potassium than greek yogurt - greek yogurt has 141mg of potassium per 100 grams and lentil has 369mg 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 lentils contain small amounts of beta-carotene.

Greek Yogurt Lentils
beta-carotene 6 UG 5 UG
lutein + zeaxanthin 1 UG ~

Omega-3 and Omega-6

omega 3s

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

Greek Yogurt Lentils
alpha linoleic acid 0.007 G 0.037 G
Total 0.007 G 0.037 G

omega 6s

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

Greek Yogurt Lentils
other omega 6 0.002 G ~
linoleic acid 0.065 G 0.137 G
Total 0.067 G 0.137 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 Lentils (Lentils, mature seeds, cooked, boiled, without salt) .

Greek Yogurt g

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FAQ

Does greek yogurt or lentils contain more calories in 100 grams?
Lentil is high in calories and greek yogurt has 40% less calories than lentil - greek yogurt has 73 calories in 100g and lentil has 116 calories.

Is greek yogurt or lentils better for protein?
Both greek yogurt and lentils are high in protein. Greek yogurt has a little more protein ( 10%) than lentil by weight - greek yogurt has 10g of protein per 100 grams and lentil has 9g of protein.

Does greek yogurt or lentils have more carbohydrates?
By weight, greek yogurt has 4.1 times fewer carbohydrates than lentil - greek yogurt has 3.9g of carbs for 100g and lentil has 20.1g of carbohydrates.

Does greek yogurt or lentils contain more calcium?
Greek yogurt is a rich source of calcium and it has 510% more calcium than lentil - greek yogurt has 115mg of calcium in 100 grams and lentil has 19mg of calcium.

Does greek yogurt or lentils contain more iron?
Lentil is an abundant source of iron and it has 82 times more iron than greek yogurt - greek yogurt has 0.04mg of iron in 100 grams and lentil has 3.3mg of iron.

Does greek yogurt or lentils contain more potassium?
Lentil is a rich source of potassium and it has 160% more potassium than greek yogurt - greek yogurt has 141mg of potassium in 100 grams and lentil has 369mg of potassium.