Greek Yogurt vs. Orange

Nutrition comparison of Greek Yogurt and Orange

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

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

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

  • Both orange and greek yogurt are high in calcium.
  • Greek yogurt has 61% less sugar than orange.
  • Greek yogurt has 66% less carbohydrates than orange.
  • Greek yogurt has signficantly more Vitamin A than orange.
  • Greek yogurt is a great source of protein.
  • Orange has 48.2 times less saturated fat than greek yogurt.
  • Orange has more thiamin and niacin, however, greek yogurt contains more riboflavin and Vitamin B12.
  • Orange is a great source of dietary fiber.
  • Orange is an excellent source of Vitamin C.
Detailed nutritional comparison of greek yogurt and orange 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 Orange (Oranges, raw, Florida) . Have a correction or suggestions? Shoot us an email.

Image of Greek Yogurt src
Image of Orange src

Calories and Carbs

calories

Orange has 37% less calories than greek yogurt - orange has 46 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 heavier in fat compared to orange per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for orange, 6:91:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Greek Yogurt Orange
Protein 55% 6%
Carbohydrates 22% 91%
Fat 24% 4%
Alcohol ~ ~

carbohydrates

Greek yogurt has 66% less carbohydrates than orange - orange has 11.5g of total carbs per 100 grams and greek yogurt has 3.9g of carbohydrates.

The carbs in orange are made of 79% sugar and 21% dietary fiber, whereas the carbs in greek yogurt comprise of 100% sugar.

dietary fiber

Orange is a great source of dietary fiber and it has more dietary fiber than greek yogurt - orange has 2.4g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.

sugar

Greek yogurt has 61% less sugar than orange - orange has 9.1g 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 13 times more protein than orange - orange has 0.7g of protein per 100 grams and greek yogurt has 10g of protein.

Fat

saturated fat

Orange has 48.2 times less saturated fat than greek yogurt - orange has 0.03g of saturated fat per 100 grams and greek yogurt has 1.2g of saturated fat.

trans fat

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

cholesterol

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

Vitamins

Vitamin C

Orange is an excellent source of Vitamin C and it has 55 times more Vitamin C than greek yogurt - orange has 45mg 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 orange - orange has 11ug of Vitamin A per 100 grams and greek yogurt has 90ug of Vitamin A.

Vitamin E

Orange and greek yogurt contain similar amounts of Vitamin E - orange has 0.18mg of Vitamin E per 100 grams and greek yogurt has 0.04mg of Vitamin E.

Vitamin K

Greek yogurt and orange contain similar amounts of Vitamin K - greek yogurt has 0.2ug of Vitamin K per 100 grams and orange does not contain significant amounts.

The B Vitamins

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

Greek Yogurt Orange
Thiamin 0.044 MG 0.1 MG
Riboflavin 0.233 MG 0.04 MG
Niacin 0.197 MG 0.4 MG
Pantothenic acid 0.47 MG 0.25 MG
Vitamin B6 0.055 MG 0.051 MG
Folate 12 UG 17 UG
Vitamin B12 0.52 UG ~

Minerals

calcium

Both orange and greek yogurt are high in calcium. Greek yogurt has 167% more calcium than orange - orange has 43mg of calcium per 100 grams and greek yogurt has 115mg of calcium.

iron

Orange and greek yogurt contain similar amounts of iron - orange has 0.09mg of iron per 100 grams and greek yogurt has 0.04mg of iron.

potassium

Orange and greek yogurt contain similar amounts of potassium - orange has 169mg 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 Orange
beta-carotene 6 UG 71 UG
lutein + zeaxanthin 1 UG 129 UG
alpha-carotene ~ 11 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both greek yogurt and orange contain significant amounts of alpha linoleic acid (ALA).

Greek Yogurt Orange
alpha linoleic acid 0.007 G 0.011 G
Total 0.007 G 0.011 G

omega 6s

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

Greek Yogurt Orange
other omega 6 0.002 G ~
linoleic acid 0.065 G 0.031 G
Total 0.067 G 0.031 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 Orange .

Note: The specific food items compared are: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Orange (Oranges, raw, Florida) .

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FAQ

Does orange or greek yogurt contain more calories in 100 grams?
Orange has 40% less calories than greek yogurt - orange has 46 calories in 100g and greek yogurt has 73 calories.

Is orange or greek yogurt better for protein?
Greek yogurt is a great source of protein and it has 13 times more protein than orange - orange has 0.7g of protein per 100 grams and greek yogurt has 10g of protein.

Does orange or greek yogurt have more carbohydrates?
By weight, greek yogurt has 70% fewer carbohydrates than orange - orange has 11.5g of carbs for 100g and greek yogurt has 3.9g of carbohydrates. the carbs in orange are made of 80% sugar and 20% dietary fiber, whereas the carbs in greek yogurt comprise of 100% sugar.

Does orange or greek yogurt contain more calcium?
Both orange and greek yogurt are high in calcium. Greek yogurt has 170% more calcium than orange - orange has 43mg of calcium in 100 grams and greek yogurt has 115mg of calcium.