Greek Yogurt vs. Walnut
Nutrition comparison of Greek Yogurt and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
greek yogurt
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in greek yogurt and walnut:
- Both walnut and greek yogurt are high in calcium and protein.
- Greek yogurt has 71% less carbohydrates than walnut.
- Greek yogurt has signficantly more Vitamin A than walnut.
- Walnut has more thiamin, niacin, Vitamin B6 and folate, however, greek yogurt contains more Vitamin B12.
- Walnut is a great source of iron.
- Walnut is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Walnut is high in calories and greek yogurt has 89% less calories than walnut - walnut has 654 calories per 100 grams and greek yogurt has 73 calories.
For macronutrient ratios, greek yogurt is much heavier in protein, heavier in carbs and much lighter in fat compared to walnut per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Greek Yogurt | Walnut | |
|---|---|---|
| Protein | 55% | 9% |
| Carbohydrates | 22% | 8% |
| Fat | 24% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Greek yogurt has 71% less carbohydrates than walnut - walnut has 13.7g of total carbs per 100 grams and greek yogurt has 3.9g of carbohydrates.
dietary fiber
Walnut is an excellent source of dietary fiber and it has more dietary fiber than greek yogurt - walnut has 6.7g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.
sugar
Walnut and greek yogurt contain similar amounts of sugar - walnut has 2.6g of sugar per 100 grams and greek yogurt has 3.6g of sugar.
Protein
protein
Both walnut and greek yogurt are high in protein. Walnut has 53% more protein than greek yogurt - walnut has 15.2g of protein per 100 grams and greek yogurt has 10g of protein.
Fat
saturated fat
Walnut is high in saturated fat and greek yogurt has 80% less saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and greek yogurt has 1.2g of saturated fat.
trans fat
Both greek yogurt and walnut are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and walnut does not contain significant amounts.
cholesterol
Walnut has less cholesterol than greek yogurt - greek yogurt has 10mg of cholesterol per 100 grams and walnut does not contain significant amounts.
Vitamins
Vitamin C
Walnut and greek yogurt contain similar amounts of Vitamin C - walnut has 1.3mg 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 walnut - walnut has 1ug of Vitamin A per 100 grams and greek yogurt has 90ug of Vitamin A.
Vitamin E
Walnut and greek yogurt contain similar amounts of Vitamin E - walnut has 0.7mg of Vitamin E per 100 grams and greek yogurt has 0.04mg of Vitamin E.
Vitamin K
Walnut and greek yogurt contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and greek yogurt has 0.2ug of Vitamin K.
The B Vitamins
Walnut has more thiamin, niacin, Vitamin B6 and folate, however, greek yogurt contains more Vitamin B12. Both greek yogurt and walnut contain significant amounts of riboflavin and pantothenic acid.
| Greek Yogurt | Walnut | |
|---|---|---|
| Thiamin | 0.044 MG | 0.341 MG |
| Riboflavin | 0.233 MG | 0.15 MG |
| Niacin | 0.197 MG | 1.125 MG |
| Pantothenic acid | 0.47 MG | 0.57 MG |
| Vitamin B6 | 0.055 MG | 0.537 MG |
| Folate | 12 UG | 98 UG |
| Vitamin B12 | 0.52 UG | ~ |
Minerals
calcium
Both walnut and greek yogurt are high in calcium. Greek yogurt has 17% more calcium than walnut - walnut has 98mg of calcium per 100 grams and greek yogurt has 115mg of calcium.
iron
Walnut is a great source of iron and it has 71 times more iron than greek yogurt - walnut has 2.9mg of iron per 100 grams and greek yogurt has 0.04mg of iron.
potassium
Walnut is an excellent source of potassium and it has 213% more potassium than greek yogurt - walnut has 441mg 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 greek yogurt and walnut contain small amounts of beta-carotene and lutein + zeaxanthin.
| Greek Yogurt | Walnut | |
|---|---|---|
| beta-carotene | 6 UG | 12 UG |
| lutein + zeaxanthin | 1 UG | 9 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than greek yogurt per 100 grams.
| Greek Yogurt | Walnut | |
|---|---|---|
| alpha linoleic acid | 0.007 G | 9.08 G |
| Total | 0.007 G | 9.08 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than greek yogurt per 100 grams.
| Greek Yogurt | Walnut | |
|---|---|---|
| other omega 6 | 0.003 G | 0.063 G |
| linoleic acid | 0.065 G | 38.093 G |
| Total | 0.068 G | 38.156 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 Walnut (Nuts, walnuts, english) .
Greek Yogurt g
()
|
Daily Values (%) |
Walnut 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 walnut or greek yogurt contain more calories in 100 grams?Walnut is high in calories and greek yogurt has 90% less calories than walnut - walnut has 654 calories in 100g and greek yogurt has 73 calories.
Is walnut or greek yogurt better for protein?
Both walnut and greek yogurt are high in protein. Walnut has 50% more protein than greek yogurt - walnut has 15.2g of protein per 100 grams and greek yogurt has 10g of protein.
Does walnut or greek yogurt contain more calcium?
Both walnut and greek yogurt are high in calcium. Greek yogurt has 20% more calcium than walnut - walnut has 98mg of calcium in 100 grams and greek yogurt has 115mg of calcium.
Does walnut or greek yogurt contain more potassium?
Walnut is a rich source of potassium and it has 210% more potassium than greek yogurt - walnut has 441mg of potassium in 100 grams and greek yogurt has 141mg of potassium.