Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
greek yogurt
versus
pineapple
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in greek yogurt and pineapple:
Pineapple has 32% less calories than greek yogurt - pineapple has 50 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 much heavier in fat compared to pineapple per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for pineapple, 4:94:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Greek Yogurt | Pineapple | |
---|---|---|
Protein | 55% | 4% |
Carbohydrates | 22% | 94% |
Fat | 24% | 2% |
Alcohol | ~ | ~ |
Greek yogurt has 70% less carbohydrates than pineapple - pineapple has 13.1g of total carbs per 100 grams and greek yogurt has 3.9g of carbohydrates.
Pineapple has more dietary fiber than greek yogurt - pineapple has 1.4g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.
Greek yogurt has 64% less sugar than pineapple - pineapple has 9.9g of sugar per 100 grams and greek yogurt has 3.6g of sugar.
Greek yogurt is a great source of protein and it has 17 times more protein than pineapple - pineapple has 0.54g of protein per 100 grams and greek yogurt has 10g of protein.
Pineapple has 135.6 times less saturated fat than greek yogurt - pineapple has 0.01g of saturated fat per 100 grams and greek yogurt has 1.2g of saturated fat.
Both greek yogurt and pineapple are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and pineapple does not contain significant amounts.
Pineapple has less cholesterol than greek yogurt - greek yogurt has 10mg of cholesterol per 100 grams and pineapple does not contain significant amounts.
Pineapple is an excellent source of Vitamin C and it has 58 times more Vitamin C than greek yogurt - pineapple has 47.8mg of Vitamin C per 100 grams and greek yogurt has 0.8mg of Vitamin C.
Greek yogurt has signficantly more Vitamin A than pineapple - pineapple has 3ug of Vitamin A per 100 grams and greek yogurt has 90ug of Vitamin A.
Pineapple and greek yogurt contain similar amounts of Vitamin E - pineapple has 0.02mg of Vitamin E per 100 grams and greek yogurt has 0.04mg of Vitamin E.
Pineapple and greek yogurt contain similar amounts of Vitamin K - pineapple has 0.7ug of Vitamin K per 100 grams and greek yogurt has 0.2ug of Vitamin K.
Greek yogurt has more riboflavin, pantothenic acid and Vitamin B12, however, pineapple contains more niacin and Vitamin B6. Both greek yogurt and pineapple contain significant amounts of thiamin and folate.
Greek Yogurt | Pineapple | |
---|---|---|
Thiamin | 0.044 MG | 0.079 MG |
Riboflavin | 0.233 MG | 0.032 MG |
Niacin | 0.197 MG | 0.5 MG |
Pantothenic acid | 0.47 MG | 0.213 MG |
Vitamin B6 | 0.055 MG | 0.112 MG |
Folate | 12 UG | 18 UG |
Vitamin B12 | 0.52 UG | ~ |
Greek yogurt is an excellent source of calcium and it has 785% more calcium than pineapple - pineapple has 13mg of calcium per 100 grams and greek yogurt has 115mg of calcium.
Pineapple and greek yogurt contain similar amounts of iron - pineapple has 0.29mg of iron per 100 grams and greek yogurt has 0.04mg of iron.
Pineapple and greek yogurt contain similar amounts of potassium - pineapple has 109mg of potassium per 100 grams and greek yogurt has 141mg of potassium.
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 | Pineapple | |
---|---|---|
beta-carotene | 6 UG | 35 UG |
lutein + zeaxanthin | 1 UG | ~ |
For omega-3 fatty acids, pineapple has more alpha linoleic acid (ALA) than greek yogurt per 100 grams.
Greek Yogurt | Pineapple | |
---|---|---|
alpha linoleic acid | 0.007 G | 0.017 G |
Total | 0.007 G | 0.017 G |
Comparing omega-6 fatty acids, greek yogurt has more linoleic acid than pineapple per 100 grams.
Greek Yogurt | Pineapple | |
---|---|---|
other omega 6 | 0.002 G | ~ |
linoleic acid | 0.065 G | 0.023 G |
Total | 0.067 G | 0.023 G |
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 Pineapple (Pineapple, raw, all varieties) .
Greek Yogurt g
()
|
Daily Values (%) |
Pineapple 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 | |||