Greek Yogurt vs. Spam
Nutrition comparison of Greek Yogurt and Spam
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
greek yogurt
versus
spam
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in greek yogurt and spam:
- Both greek yogurt and spam are high in protein.
- Greek yogurt has 6.6 times less cholesterol than spam.
- Greek yogurt has signficantly more Vitamin A than spam.
- Greek yogurt is an excellent source of calcium.
- Spam has more thiamin, niacin and Vitamin B6, however, greek yogurt contains more pantothenic acid and folate.
- Spam is an excellent source of Vitamin C and potassium.
USDA sources for nutritional information: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Spam (Luncheon meat, pork, ham, and chicken, minced, canned, reduced sodium, added ascorbic acid, includes SPAM, 25% less sodium) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spam is high in calories and greek yogurt has 75% less calories than spam - greek yogurt has 73 calories per 100 grams and spam has 293 calories.
For macronutrient ratios, greek yogurt is much heavier in protein, heavier in carbs and much lighter in fat compared to spam per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for spam, 17:5:78 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Greek Yogurt | Spam | |
|---|---|---|
| Protein | 55% | 17% |
| Carbohydrates | 22% | 5% |
| Fat | 24% | 78% |
| Alcohol | ~ | ~ |
carbohydrates
Both greek yogurt and spam are low in carbohydrates - greek yogurt has 3.9g of total carbs per 100 grams and spam has 3.4g of carbohydrates.
sugar
Spam has less sugar than greek yogurt - greek yogurt has 3.6g of sugar per 100 grams and spam does not contain significant amounts.
Protein
protein
Both greek yogurt and spam are high in protein. Spam has 26% more protein than greek yogurt - greek yogurt has 10g of protein per 100 grams and spam has 12.5g of protein.
Fat
saturated fat
Spam is high in saturated fat and greek yogurt has 86% less saturated fat than spam - greek yogurt has 1.2g of saturated fat per 100 grams and spam has 8.9g of saturated fat.
trans fat
Both greek yogurt and spam are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and spam does not contain significant amounts.
cholesterol
Greek yogurt has 6.6 times less cholesterol than spam - greek yogurt has 10mg of cholesterol per 100 grams and spam has 76mg of cholesterol.
Vitamins
Vitamin C
Spam is an excellent source of Vitamin C and it has 52 times more Vitamin C than greek yogurt - greek yogurt has 0.8mg of Vitamin C per 100 grams and spam has 43mg of Vitamin C.
Vitamin A
Greek yogurt has signficantly more Vitamin A than spam - greek yogurt has 90ug of Vitamin A per 100 grams and spam does not contain significant amounts.
Vitamin D
Spam has more Vitamin D than greek yogurt - spam has 23iu of Vitamin D per 100 grams and greek yogurt does not contain significant amounts.
Vitamin E
Greek yogurt and spam contain similar amounts of Vitamin E - greek yogurt has 0.04mg of Vitamin E per 100 grams and spam has 0.24mg of Vitamin E.
Vitamin K
Greek yogurt and spam contain similar amounts of Vitamin K - greek yogurt has 0.2ug of Vitamin K per 100 grams and spam does not contain significant amounts.
The B Vitamins
Spam has more thiamin, niacin and Vitamin B6, however, greek yogurt contains more pantothenic acid and folate. Both greek yogurt and spam contain significant amounts of riboflavin and Vitamin B12.
| Greek Yogurt | Spam | |
|---|---|---|
| Thiamin | 0.044 MG | 0.264 MG |
| Riboflavin | 0.233 MG | 0.179 MG |
| Niacin | 0.197 MG | 3.175 MG |
| Pantothenic acid | 0.47 MG | ~ |
| Vitamin B6 | 0.055 MG | 0.283 MG |
| Folate | 12 UG | 4 UG |
| Vitamin B12 | 0.52 UG | 0.61 UG |
Minerals
calcium
Greek yogurt is an excellent source of calcium and it has more calcium than spam - greek yogurt has 115mg of calcium per 100 grams and spam does not contain significant amounts.
iron
Spam has 15 times more iron than greek yogurt - greek yogurt has 0.04mg of iron per 100 grams and spam has 0.64mg of iron.
potassium
Spam is an excellent source of potassium and it has 300% more potassium than greek yogurt - greek yogurt has 141mg of potassium per 100 grams and spam has 564mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spam has more alpha linoleic acid (ALA) than greek yogurt per 100 grams.
| Greek Yogurt | Spam | |
|---|---|---|
| alpha linoleic acid | 0.007 G | 0.23 G |
| Total | 0.007 G | 0.23 G |
omega 6s
Comparing omega-6 fatty acids, spam has more linoleic acid than greek yogurt per 100 grams.
| Greek Yogurt | Spam | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.065 G | 2.436 G |
| Total | 0.067 G | 2.436 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 Spam (Luncheon meat, pork, ham, and chicken, minced, canned, reduced sodium, added ascorbic acid, includes SPAM, 25% less sodium) .
Greek Yogurt g
()
|
Daily Values (%) |
Spam 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 greek yogurt or spam contain more calories in 100 grams?Spam is high in calories and greek yogurt has 80% less calories than spam - greek yogurt has 73 calories in 100g and spam has 293 calories.
Is greek yogurt or spam better for protein?
Both greek yogurt and spam are high in protein. Spam has 30% more protein than greek yogurt - greek yogurt has 10g of protein per 100 grams and spam has 12.5g of protein.
Does greek yogurt or spam contain more calcium?
Greek yogurt is a rich source of calcium and it has more calcium than spam - greek yogurt has 115mg of calcium in 100 grams and spam does not contain significant amounts.
Does greek yogurt or spam contain more potassium?
Spam is a rich source of potassium and it has 300% more potassium than greek yogurt - greek yogurt has 141mg of potassium in 100 grams and spam has 564mg of potassium.