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.
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.
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Greek Yogurt or Lentils .
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
()
|
Daily Values (%) |
Cooked Lentils 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 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.