Greek Yogurt vs. Peanuts

Nutrition comparison of Greek Yogurt and Peanuts

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

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

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

  • Both greek yogurt and peanuts are high in calcium and protein.
  • Greek yogurt has 4.4 times less carbohydrates than peanut.
  • Greek yogurt has signficantly more Vitamin A than peanut.
  • Peanut has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, greek yogurt contains more Vitamin B12.
  • Peanut has signficantly more iron than greek yogurt.
  • Peanut is an excellent source of dietary fiber and potassium.
Detailed nutritional comparison of greek yogurt and peanuts 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 Peanuts (Peanuts, all types, dry-roasted, without salt) . Have a correction or suggestions? Shoot us an email.

Image of Greek Yogurt src
Image of Peanuts src

Calories and Carbs

calories

Peanut is high in calories and greek yogurt has 88% less calories than peanut - greek yogurt has 73 calories per 100 grams and peanut has 587 calories.

For macronutrient ratios, greek yogurt is much heavier in protein, heavier in carbs and much lighter in fat compared to peanuts per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for peanuts, 16:14:71 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Greek Yogurt Peanuts
Protein 55% 16%
Carbohydrates 22% 14%
Fat 24% 71%
Alcohol ~ ~

carbohydrates

Greek yogurt has 4.4 times less carbohydrates than peanut - greek yogurt has 3.9g of total carbs per 100 grams and peanut has 21.3g of carbohydrates.

dietary fiber

Peanut is an excellent source of dietary fiber and it has more dietary fiber than greek yogurt - peanut has 8.4g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.

sugar

Greek yogurt and peanuts contain similar amounts of sugar - greek yogurt has 3.6g of sugar per 100 grams and peanut has 4.9g of sugar.

Protein

protein

Both greek yogurt and peanuts are high in protein. Peanut has 145% more protein than greek yogurt - greek yogurt has 10g of protein per 100 grams and peanut has 24.4g of protein.

Fat

saturated fat

Peanut is high in saturated fat and greek yogurt has 84% less saturated fat than peanut - greek yogurt has 1.2g of saturated fat per 100 grams and peanut has 7.7g of saturated fat.

trans fat

Both greek yogurt and peanuts are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and peanut has 0.03g of trans fat.

cholesterol

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

Vitamins

Vitamin C

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

Vitamin A

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

Vitamin E

Peanut has 122 times more Vitamin E than greek yogurt - greek yogurt has 0.04mg of Vitamin E per 100 grams and peanut has 4.9mg of Vitamin E.

Vitamin K

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

The B Vitamins

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

Greek Yogurt Peanuts
Thiamin 0.044 MG 0.152 MG
Riboflavin 0.233 MG 0.197 MG
Niacin 0.197 MG 14.355 MG
Pantothenic acid 0.47 MG 1.011 MG
Vitamin B6 0.055 MG 0.466 MG
Folate 12 UG 97 UG
Vitamin B12 0.52 UG ~

Minerals

calcium

Both greek yogurt and peanuts are high in calcium. Greek yogurt has 98% more calcium than peanut - greek yogurt has 115mg of calcium per 100 grams and peanut has 58mg of calcium.

iron

Peanut has signficantly more iron than greek yogurt - greek yogurt has 0.04mg of iron per 100 grams and peanut has 1.6mg of iron.

potassium

Peanut is an excellent source of potassium and it has 350% more potassium than greek yogurt - greek yogurt has 141mg of potassium per 100 grams and peanut has 634mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Greek Yogurt Peanuts
alpha linoleic acid 0.007 G 0.026 G
Total 0.007 G 0.026 G

omega 6s

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

Greek Yogurt Peanuts
other omega 6 ~ 0.004 G
linoleic acid 0.065 G 9.715 G
Total 0.065 G 9.719 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 Peanuts (Peanuts, all types, dry-roasted, without salt) .

Greek Yogurt g

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FAQ

Does greek yogurt or peanuts contain more calories in 100 grams?
Peanut is high in calories and greek yogurt has 90% less calories than peanut - greek yogurt has 73 calories in 100g and peanut has 587 calories.

Is greek yogurt or peanuts better for protein?
Both greek yogurt and peanuts are high in protein. Peanut has 150% more protein than greek yogurt - greek yogurt has 10g of protein per 100 grams and peanut has 24.4g of protein.

Does greek yogurt or peanuts contain more calcium?
Both greek yogurt and peanuts are high in calcium. Greek yogurt has 100% more calcium than peanut - greek yogurt has 115mg of calcium in 100 grams and peanut has 58mg of calcium.

Does greek yogurt or peanuts contain more potassium?
Peanut is a rich source of potassium and it has 350% more potassium than greek yogurt - greek yogurt has 141mg of potassium in 100 grams and peanut has 634mg of potassium.