Pasta vs. Greek Yogurt
Nutrition comparison of Pasta and Greek Yogurt
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pasta
versus
greek yogurt
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pasta and greek yogurt:
- Both pasta and greek yogurt are high in protein.
- Greek yogurt has signficantly more Vitamin A than pasta.
- Greek yogurt is an excellent source of calcium.
- Pasta has more thiamin, niacin, Vitamin B6 and folate, however, greek yogurt contains more Vitamin B12.
- Pasta is a great source of potassium.
- Pasta is an excellent source of dietary fiber and iron.
USDA sources for nutritional information: Pasta (Pasta, dry, enriched) and Greek Yogurt (Yogurt, Greek, plain, lowfat) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pasta is high in calories and greek yogurt has 80% less calories than pasta - pasta has 371 calories per 100 grams and greek yogurt has 73 calories.
For macronutrient ratios, pasta is much lighter in protein, much heavier in carbs and lighter in fat compared to greek yogurt per calorie. Pasta has a macronutrient ratio of 14:82:4 and for greek yogurt, 55:22:24 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pasta | Greek Yogurt | |
|---|---|---|
| Protein | 14% | 55% |
| Carbohydrates | 82% | 22% |
| Fat | 4% | 24% |
| Alcohol | ~ | ~ |
carbohydrates
Pasta is high in carbohydrates and greek yogurt has 95% less carbohydrates than pasta - pasta has 74.7g of total carbs per 100 grams and greek yogurt has 3.9g of carbohydrates.
dietary fiber
Pasta is an excellent source of dietary fiber and it has more dietary fiber than greek yogurt - pasta has 3.2g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.
sugar
Pasta and greek yogurt contain similar amounts of sugar - pasta has 2.7g of sugar per 100 grams and greek yogurt has 3.6g of sugar.
Protein
protein
Both pasta and greek yogurt are high in protein. Pasta has 31% more protein than greek yogurt - pasta has 13g of protein per 100 grams and greek yogurt has 10g of protein.
Fat
saturated fat
Pasta and greek yogurt contain similar amounts of saturated fat - pasta has 0.28g of saturated fat per 100 grams and greek yogurt has 1.2g of saturated fat.
trans fat
Both greek yogurt and pasta are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and pasta does not contain significant amounts.
cholesterol
Pasta has less cholesterol than greek yogurt - greek yogurt has 10mg of cholesterol per 100 grams and pasta does not contain significant amounts.
Vitamins
Vitamin C
Greek yogurt has more Vitamin C than pasta - greek yogurt has 0.8mg of Vitamin C per 100 grams and pasta does not contain significant amounts.
Vitamin A
Greek yogurt has signficantly more Vitamin A than pasta - greek yogurt has 90ug of Vitamin A per 100 grams and pasta does not contain significant amounts.
Vitamin E
Pasta and greek yogurt contain similar amounts of Vitamin E - pasta has 0.11mg of Vitamin E per 100 grams and greek yogurt has 0.04mg of Vitamin E.
Vitamin K
Pasta and greek yogurt contain similar amounts of Vitamin K - pasta has 0.1ug of Vitamin K per 100 grams and greek yogurt has 0.2ug of Vitamin K.
The B Vitamins
Pasta has more thiamin, niacin, Vitamin B6 and folate, however, greek yogurt contains more Vitamin B12. Both pasta and greek yogurt contain significant amounts of riboflavin and pantothenic acid.
| Pasta | Greek Yogurt | |
|---|---|---|
| Thiamin | 0.891 MG | 0.044 MG |
| Riboflavin | 0.4 MG | 0.233 MG |
| Niacin | 7.177 MG | 0.197 MG |
| Pantothenic acid | 0.431 MG | 0.47 MG |
| Vitamin B6 | 0.142 MG | 0.055 MG |
| Folate | 237 UG | 12 UG |
| Vitamin B12 | ~ | 0.52 UG |
Minerals
calcium
Greek yogurt is an excellent source of calcium and it has 448% more calcium than pasta - pasta has 21mg of calcium per 100 grams and greek yogurt has 115mg of calcium.
iron
Pasta is an excellent source of iron and it has 81 times more iron than greek yogurt - pasta has 3.3mg of iron per 100 grams and greek yogurt has 0.04mg of iron.
potassium
Pasta is a great source of potassium and it has 58% more potassium than greek yogurt - pasta has 223mg 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, both pasta and greek yogurt contain small amounts of lutein + zeaxanthin.
| Pasta | Greek Yogurt | |
|---|---|---|
| lutein + zeaxanthin | 18 UG | 1 UG |
| beta-carotene | ~ | 6 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pasta has more alpha linoleic acid (ALA) than greek yogurt per 100 grams.
| Pasta | Greek Yogurt | |
|---|---|---|
| alpha linoleic acid | 0.024 G | 0.007 G |
| Total | 0.024 G | 0.007 G |
omega 6s
Comparing omega-6 fatty acids, pasta has more linoleic acid than greek yogurt per 100 grams.
| Pasta | Greek Yogurt | |
|---|---|---|
| linoleic acid | 0.54 G | 0.065 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.54 G | 0.067 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: Pasta (Pasta, dry, enriched) and Greek Yogurt (Yogurt, Greek, plain, lowfat) .
Pasta g
()
|
Daily Values (%) |
Greek Yogurt 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 % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
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 pasta or greek yogurt contain more calories in 100 grams?Pasta is high in calories and greek yogurt has 80% less calories than pasta - pasta has 371 calories in 100g and greek yogurt has 73 calories.
Is pasta or greek yogurt better for protein?
Both pasta and greek yogurt are high in protein. Pasta has 30% more protein than greek yogurt - pasta has 13g of protein per 100 grams and greek yogurt has 10g of protein.
Does pasta or greek yogurt have more carbohydrates?
By weight, pasta is high in carbohydrates and greek yogurt has 100% fewer carbohydrates than pasta - pasta has 74.7g of carbs for 100g and greek yogurt has 3.9g of carbohydrates.
Does pasta or greek yogurt contain more calcium?
Greek yogurt is a rich source of calcium and it has 450% more calcium than pasta - pasta has 21mg of calcium in 100 grams and greek yogurt has 115mg of calcium.
Does pasta or greek yogurt contain more iron?
Pasta is an abundant source of iron and it has 81 times more iron than greek yogurt - pasta has 3.3mg of iron in 100 grams and greek yogurt has 0.04mg of iron.