How many calories are in one cup of greek yogurt?

Greek yogurt has 167 calories per cup or 73 calories for every 100 grams. Most of its calories are from protein, fat and carbohydrates.

How much protein is in one cup of greek yogurt?

An excellent source of protein, a single cup of Greek Yogurt contains 45% of recommended daily values or 22.7 grams of protein. However, the protein in greek yogurt is not complete, meaning it does not contain all 9 essential amino acids.

What vitamins and minerals are in greek yogurt?

Greek yogurt is an excellent source of many nutrients, including protein, Vitamin A, calcium, potassium, riboflavin and Vitamin B12.

What's similar to greek yogurt in cooking?

Yogurt and feta cheese are similar to, or commonly paired with greek yogurt in cooking and recipes.

Vegan Food with Nutrition Similar to Greek Yogurt

Jump to:
Summary
Similar nuts
Similar fruits
Similar plants

Greek Yogurt source

Similar to Greek Yogurt

A common dairy product, greek yogurt is an excellent source of calcium. It is also a good source of protein. It also has significant amounts of Vitamin A, potassium, riboflavin and Vitamin B12. One cup of greek yogurt contains about 167 calories.

Many foods are similar nutritionally to greek yogurt, including flour, fried tofu, silken tofu and goji berry.

The closest vegan nutritional substitutes to greek yogurt include flour, fried tofu and silken tofu.

We compared the key nutrients in greek yogurt (protein and calcium) to nutrients in hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

nuts, grains and legumes: Flour, Fried Tofu, Silken Tofu, Kidney Beans, Pinto Beans, Peanut Flour, Peanuts, Soy Sauce, Barley, Soy Flour, Black Beans, Wild Rice, Tofu, White Beans, Almonds, Walnut

fruits: Goji Berry

plants and vegetables: Alfalfa Sprouts, Lima Beans, Spirulina

The details of the top vegan 20 foods most nutritionally similar to greek yogurt are below.

nuts, grains and legumes

There are quite a few seeds or grains that offer similar nutritional benefits to greek yogurt. Flour, fried tofu, silken tofu, kidney beans and pinto beans are all high in protein and or calcium.

Flour

Similarity: > 95%

Flour is also high in protein and contains some of the same nutrients. Moreover, flour contains more dietary fiber, iron, thiamin and niacin than greek yogurt.

For 100 grams of greek yogurt and flour:

Greek Yogurt (1/2 container)		Flour (3/4 cup)
10	protein (G)	10
115	calcium (MG)	15

However, greek yogurt does contain more Vitamin C, Vitamin A, calcium and riboflavin than flour by weight.

Here is a comparison of the rest of nutrients:

73	calories (KCAL)	364
0	dietary fiber (G)	2.7
3.6	sugar (G)	0.27
1.2	saturated fat (G)	0.16
0.06	trans fat (G)	0
0.8	Vitamin C (MG)	0
90	Vitamin A (UG)	0
0.04	Vitamin E (MG)	0.06
0.04	iron (MG)	1.2
141	potassium (MG)	107
0.04	thiamin (MG)	0.12
0.23	riboflavin (MG)	0.04
0.2	niacin (MG)	1.3
0.47	pantothenic acid (MG)	0.44
0.06	Vitamin B6 (MG)	0.04
12	folate (UG)	26
0.52	Vitamin B12 (UG)	0

0.949 | 0.949 | 2.68 Complete Comparison:
Flour vs. Greek Yogurt

Fried Tofu

Similarity: > 95%

More nutritionally dense than greek yogurt, fried tofu is also high in protein and calcium. Also, fried tofu contains more dietary fiber, Vitamin E and iron than greek yogurt.

For 100 grams of greek yogurt and fried tofu:

Greek Yogurt (1/2 container)		Fried Tofu (3.5 ounces)
10	protein (G)	19
115	calcium (MG)	372

However, greek yogurt does contain more Vitamin C, Vitamin A, riboflavin and Vitamin B12 than fried tofu by weight.

Here is a comparison of the rest of nutrients:

73	calories (KCAL)	270
0	dietary fiber (G)	3.9
3.6	sugar (G)	2.7
1.2	saturated fat (G)	2.9
0.06	trans fat (G)	0
0.8	Vitamin C (MG)	0
90	Vitamin A (UG)	1
0.04	Vitamin E (MG)	0.04
0.04	iron (MG)	4.9
141	potassium (MG)	146
0.04	thiamin (MG)	0.17
0.23	riboflavin (MG)	0.05
0.2	niacin (MG)	0.1
0.47	pantothenic acid (MG)	0.14
0.06	Vitamin B6 (MG)	0.1
12	folate (UG)	27
0.52	Vitamin B12 (UG)	0

0.946 | 0.946 | 4.39 Complete Comparison:
Fried Tofu vs. Greek Yogurt

Silken Tofu

Similarity: > 95%

Silken tofu is also high in calcium and contains some of the same nutrients. Also, silken tofu contains more dietary fiber, iron and folate than greek yogurt.

For 100 grams of greek yogurt and silken tofu:

Greek Yogurt (1/2 container)		Silken Tofu (7/8 piece)
10	protein (G)	7.2
115	calcium (MG)	111

However, greek yogurt does contain more protein, Vitamin A, riboflavin, pantothenic acid and Vitamin B12 than silken tofu by weight.

Here is a comparison of the rest of nutrients:

73	calories (KCAL)	61
0	dietary fiber (G)	0.2
3.6	sugar (G)	0.7
1.2	saturated fat (G)	0.53
0.06	trans fat (G)	0
0.8	Vitamin C (MG)	0.2
90	Vitamin A (UG)	0
0.04	Vitamin E (MG)	0.01
0.04	iron (MG)	1.1
141	potassium (MG)	120
0.04	thiamin (MG)	0.05
0.23	riboflavin (MG)	0.04
0.2	niacin (MG)	0.54
0.47	pantothenic acid (MG)	0.05
0.06	Vitamin B6 (MG)	0.05
12	folate (UG)	44
0.52	Vitamin B12 (UG)	0

0.945 | 0.945 | 1.45 Complete Comparison:
Silken Tofu vs. Greek Yogurt

Kidney Beans

Similarity: > 90%

Kidney beans are also high in protein and calcium. Also, kidney beans contains more dietary fiber, iron and potassium than greek yogurt.

For 100 grams of greek yogurt and kidney beans:

Greek Yogurt (1/2 container)		Kidney Beans (5/8 cup)
10	protein (G)	8.1
115	calcium (MG)	58

However, greek yogurt does contain more Vitamin A, riboflavin, pantothenic acid and Vitamin B12 than kidney beans by weight.

Here is a comparison of the rest of nutrients:

73	calories (KCAL)	121
0	dietary fiber (G)	6
3.6	sugar (G)	0
1.2	saturated fat (G)	0.33
0.06	trans fat (G)	0
0.8	Vitamin C (MG)	0.2
90	Vitamin A (UG)	0
0.04	Vitamin E (MG)	0.03
0.04	iron (MG)	1.5
141	potassium (MG)	250
0.04	thiamin (MG)	0.06
0.23	riboflavin (MG)	0.02
0.2	niacin (MG)	0.42
0.47	pantothenic acid (MG)	0
0.06	Vitamin B6 (MG)	0.11
12	folate (UG)	23
0.52	Vitamin B12 (UG)	0

0.941 | 0.941 | 1.69 Complete Comparison:
Kidney Beans vs. Greek Yogurt

Pinto Beans

Similarity: > 90%

Pinto beans are also high in calcium and contains some of the same nutrients. Also, pinto beans contains more dietary fiber, iron and potassium than greek yogurt.

For 100 grams of greek yogurt and pinto beans:

Greek Yogurt (1/2 container)		Pinto Beans (3/8 can)
10	protein (G)	7
115	calcium (MG)	63

However, greek yogurt does contain more protein, Vitamin A, riboflavin and pantothenic acid than pinto beans by weight.

Here is a comparison of the rest of nutrients:

73	calories (KCAL)	114
0	dietary fiber (G)	5.5
3.6	sugar (G)	0.54
1.2	saturated fat (G)	0.16
0.06	trans fat (G)	0
0.8	Vitamin C (MG)	0.1
90	Vitamin A (UG)	0
0.04	Vitamin E (MG)	0
0.04	iron (MG)	1.3
141	potassium (MG)	274
0.04	thiamin (MG)	0.05
0.23	riboflavin (MG)	0.02
0.2	niacin (MG)	0.27
0.47	pantothenic acid (MG)	0
0.06	Vitamin B6 (MG)	0
12	folate (UG)	24
0.52	Vitamin B12 (UG)	0

0.938 | 0.938 | 1.45 Complete Comparison:
Pinto Beans vs. Greek Yogurt

Peanut Flour

Similarity: > 90%

More nutritionally dense than greek yogurt, peanut flour is also high in protein and calcium. Also, peanut flour contains more dietary fiber, iron and potassium than greek yogurt.

For 100 grams of greek yogurt and peanut flour:

Greek Yogurt (1/2 container)		Peanut Flour (1.75 cup)
10	protein (G)	52
115	calcium (MG)	140

However, greek yogurt does contain more Vitamin C, Vitamin A and Vitamin B12 than peanut flour by weight.

Here is a comparison of the rest of nutrients:

73	calories (KCAL)	327
0	dietary fiber (G)	16
3.6	sugar (G)	8.2
1.2	saturated fat (G)	0.06
0.06	trans fat (G)	0
0.8	Vitamin C (MG)	0
90	Vitamin A (UG)	0
0.04	Vitamin E (MG)	0.05
0.04	iron (MG)	2.1
141	potassium (MG)	1290
0.04	thiamin (MG)	0.7
0.23	riboflavin (MG)	0.48
0.2	niacin (MG)	27
0.47	pantothenic acid (MG)	2.7
0.06	Vitamin B6 (MG)	0.5
12	folate (UG)	248
0.52	Vitamin B12 (UG)	0

0.936 | 0.936 | 10.16 Complete Comparison:
Peanut Flour vs. Greek Yogurt

Peanuts

Similarity: > 90%

More nutritionally dense than greek yogurt, peanuts are also high in protein and calcium. Also, peanuts contains more dietary fiber, Vitamin E and iron than greek yogurt.

For 100 grams of greek yogurt and peanuts:

Greek Yogurt (1/2 container)		Peanuts (5/8 cup)
10	protein (G)	24
115	calcium (MG)	58

However, greek yogurt does contain more Vitamin C, Vitamin A and Vitamin B12 than peanuts by weight.

Here is a comparison of the rest of nutrients:

73	calories (KCAL)	587
0	dietary fiber (G)	8.4
3.6	sugar (G)	4.9
1.2	saturated fat (G)	7.7
0.06	trans fat (G)	0.03
0.8	Vitamin C (MG)	0
90	Vitamin A (UG)	0
0.04	Vitamin E (MG)	4.9
0.04	iron (MG)	1.6
141	potassium (MG)	634
0.04	thiamin (MG)	0.15
0.23	riboflavin (MG)	0.2
0.2	niacin (MG)	14
0.47	pantothenic acid (MG)	1
0.06	Vitamin B6 (MG)	0.47
12	folate (UG)	97
0.52	Vitamin B12 (UG)	0

0.933 | 0.933 | 7.45 Complete Comparison:
Peanuts vs. Greek Yogurt

Soy Sauce

Similarity: > 90%

Soy sauce is also high in protein and contains some of the same nutrients. Moreover, soy sauce contains more dietary fiber, iron, potassium, niacin and Vitamin B6 than greek yogurt.

For 100 grams of greek yogurt and soy sauce:

Greek Yogurt (1/2 container)		Soy Sauce (6 tbsps)
10	protein (G)	8.1
115	calcium (MG)	33

However, greek yogurt does contain more Vitamin C, Vitamin A, calcium and Vitamin B12 than soy sauce by weight.

Here is a comparison of the rest of nutrients:

73	calories (KCAL)	53
0	dietary fiber (G)	0.8
3.6	sugar (G)	0.4
1.2	saturated fat (G)	0.07
0.06	trans fat (G)	0
0.8	Vitamin C (MG)	0
90	Vitamin A (UG)	0
0.04	Vitamin E (MG)	0
0.04	iron (MG)	1.5
141	potassium (MG)	435
0.04	thiamin (MG)	0.03
0.23	riboflavin (MG)	0.17
0.2	niacin (MG)	2.2
0.47	pantothenic acid (MG)	0.3
0.06	Vitamin B6 (MG)	0.15
12	folate (UG)	14
0.52	Vitamin B12 (UG)	0

0.925 | 0.925 | 2.26 Complete Comparison:
Soy Sauce vs. Greek Yogurt

Barley

Similarity: > 90%

More nutritionally dense than greek yogurt, barley is also high in protein and contains some of the same nutrients. Moreover, barley contains more dietary fiber, iron, potassium and thiamin than greek yogurt.

For 100 grams of greek yogurt and barley:

Greek Yogurt (1/2 container)		Barley (1/2 cup)
10	protein (G)	9.9
115	calcium (MG)	29

However, greek yogurt does contain more Vitamin C, Vitamin A, calcium, riboflavin and Vitamin B12 than barley by weight.

Here is a comparison of the rest of nutrients:

73	calories (KCAL)	352
0	dietary fiber (G)	16
3.6	sugar (G)	0.8
1.2	saturated fat (G)	0.24
0.06	trans fat (G)	0
0.8	Vitamin C (MG)	0
90	Vitamin A (UG)	1
0.04	Vitamin E (MG)	0.02
0.04	iron (MG)	2.5
141	potassium (MG)	280
0.04	thiamin (MG)	0.19
0.23	riboflavin (MG)	0.11
0.2	niacin (MG)	4.6
0.47	pantothenic acid (MG)	0.28
0.06	Vitamin B6 (MG)	0.26
12	folate (UG)	23
0.52	Vitamin B12 (UG)	0

0.922 | 0.922 | 4.82 Complete Comparison:
Barley vs. Greek Yogurt

Soy Flour

Similarity: > 90%

More nutritionally dense than greek yogurt, soy flour is also high in protein and calcium. Also, soy flour contains more dietary fiber, iron and potassium than greek yogurt.

For 100 grams of greek yogurt and soy flour:

Greek Yogurt (1/2 container)		Soy Flour (1.25 cup)
10	protein (G)	50
115	calcium (MG)	285

However, greek yogurt does contain more Vitamin C, Vitamin A and Vitamin B12 than soy flour by weight.

Here is a comparison of the rest of nutrients:

73	calories (KCAL)	372
0	dietary fiber (G)	16
3.6	sugar (G)	9.3
1.2	saturated fat (G)	1.3
0.06	trans fat (G)	0
0.8	Vitamin C (MG)	0
90	Vitamin A (UG)	2
0.04	Vitamin E (MG)	0.55
0.04	iron (MG)	8.2
141	potassium (MG)	2090
0.04	thiamin (MG)	1.1
0.23	riboflavin (MG)	0.28
0.2	niacin (MG)	3
0.47	pantothenic acid (MG)	1.6
0.06	Vitamin B6 (MG)	1.1
12	folate (UG)	289
0.52	Vitamin B12 (UG)	0

0.92 | 0.92 | 11.51 Complete Comparison:
Soy Flour vs. Greek Yogurt

Black Beans

Similarity: > 90%

Black beans contain nutrients similar to greek yogurt, but in smaller amounts overall. Moreover, black beans contains more dietary fiber, iron, potassium, thiamin and Vitamin B6 than greek yogurt.

For 100 grams of greek yogurt and black beans:

Greek Yogurt (1/2 container)		Black Beans (about 3/8 cup)
10	protein (G)	6
115	calcium (MG)	35

However, greek yogurt does contain more protein, Vitamin A, calcium and riboflavin than black beans by weight.

Here is a comparison of the rest of nutrients:

73	calories (KCAL)	91
0	dietary fiber (G)	6.9
3.6	sugar (G)	0.23
1.2	saturated fat (G)	0.08
0.06	trans fat (G)	0
0.8	Vitamin C (MG)	2.7
90	Vitamin A (UG)	0
0.04	Vitamin E (MG)	0.62
0.04	iron (MG)	1.9
141	potassium (MG)	308
0.04	thiamin (MG)	0.14
0.23	riboflavin (MG)	0.12
0.2	niacin (MG)	0.62
0.47	pantothenic acid (MG)	0.18
0.06	Vitamin B6 (MG)	0.06
12	folate (UG)	61
0.52	Vitamin B12 (UG)	0

0.918 | 0.918 | 1.89 Complete Comparison:
Black Beans vs. Greek Yogurt

Wild Rice

Similarity: > 90%

Wild rice contains nutrients similar to greek yogurt, but in smaller amounts overall. Moreover, wild rice contains more dietary fiber, iron, niacin and Vitamin B6 than greek yogurt.

For 100 grams of greek yogurt and wild rice:

Greek Yogurt (1/2 container)		Wild Rice (5/8 cup)
10	protein (G)	4
115	calcium (MG)	3

However, greek yogurt does contain more protein, Vitamin C, Vitamin A and calcium than wild rice by weight.

Here is a comparison of the rest of nutrients:

73	calories (KCAL)	101
0	dietary fiber (G)	1.8
3.6	sugar (G)	0.73
1.2	saturated fat (G)	0.05
0.06	trans fat (G)	0
0.8	Vitamin C (MG)	0
90	Vitamin A (UG)	0
0.04	Vitamin E (MG)	0.24
0.04	iron (MG)	0.6
141	potassium (MG)	101
0.04	thiamin (MG)	0.05
0.23	riboflavin (MG)	0.09
0.2	niacin (MG)	1.3
0.47	pantothenic acid (MG)	0.15
0.06	Vitamin B6 (MG)	0.14
12	folate (UG)	26
0.52	Vitamin B12 (UG)	0

0.917 | 0.917 | 1.37 Complete Comparison:
Wild Rice vs. Greek Yogurt

Tofu

Similarity: > 90%

Tofu is also high in protein and calcium. Also, tofu contains more dietary fiber and iron than greek yogurt.

For 100 grams of greek yogurt and tofu:

Greek Yogurt (1/2 container)		Tofu (3/8 cup)
10	protein (G)	8.1
115	calcium (MG)	350

However, greek yogurt does contain more Vitamin A, riboflavin, pantothenic acid and Vitamin B12 than tofu by weight.

Here is a comparison of the rest of nutrients:

73	calories (KCAL)	76
0	dietary fiber (G)	0.3
3.6	sugar (G)	0.62
1.2	saturated fat (G)	0.69
0.06	trans fat (G)	0
0.8	Vitamin C (MG)	0.1
90	Vitamin A (UG)	0
0.04	Vitamin E (MG)	0.01
0.04	iron (MG)	5.4
141	potassium (MG)	121
0.04	thiamin (MG)	0.08
0.23	riboflavin (MG)	0.05
0.2	niacin (MG)	0.2
0.47	pantothenic acid (MG)	0.07
0.06	Vitamin B6 (MG)	0.05
12	folate (UG)	15
0.52	Vitamin B12 (UG)	0

0.914 | 0.914 | 2.08 Complete Comparison:
Tofu vs. Greek Yogurt

White Beans

Similarity: > 90%

White beans are also high in calcium and contains some of the same nutrients. Moreover, white beans contains more dietary fiber, iron, potassium and folate than greek yogurt.

For 100 grams of greek yogurt and white beans:

Greek Yogurt (1/2 container)		White Beans (3/8 cup)
10	protein (G)	7.3
115	calcium (MG)	73

However, greek yogurt does contain more protein, Vitamin C, Vitamin A and riboflavin than white beans by weight.

Here is a comparison of the rest of nutrients:

73	calories (KCAL)	114
0	dietary fiber (G)	4.8
3.6	sugar (G)	0.29
1.2	saturated fat (G)	0.07
0.06	trans fat (G)	0
0.8	Vitamin C (MG)	0
90	Vitamin A (UG)	0
0.04	Vitamin E (MG)	0.79
0.04	iron (MG)	3
141	potassium (MG)	454
0.04	thiamin (MG)	0.1
0.23	riboflavin (MG)	0.04
0.2	niacin (MG)	0.11
0.47	pantothenic acid (MG)	0.19
0.06	Vitamin B6 (MG)	0.08
12	folate (UG)	65
0.52	Vitamin B12 (UG)	0

0.907 | 0.907 | 2.14 Complete Comparison:
White Beans vs. Greek Yogurt

Almonds

Similarity: 89%

More nutritionally dense than greek yogurt, almonds are also high in protein and calcium. Also, almonds contains more dietary fiber, Vitamin E and iron than greek yogurt.

For 100 grams of greek yogurt and almonds:

Greek Yogurt (1/2 container)		Almonds (3/4 cup)
10	protein (G)	21
115	calcium (MG)	269

However, greek yogurt does contain more Vitamin C, Vitamin A and Vitamin B12 than almonds by weight.

Here is a comparison of the rest of nutrients:

73	calories (KCAL)	579
0	dietary fiber (G)	13
3.6	sugar (G)	4.4
1.2	saturated fat (G)	3.8
0.06	trans fat (G)	0.02
0.8	Vitamin C (MG)	0
90	Vitamin A (UG)	0
0.04	Vitamin E (MG)	26
0.04	iron (MG)	3.7
141	potassium (MG)	733
0.04	thiamin (MG)	0.21
0.23	riboflavin (MG)	1.1
0.2	niacin (MG)	3.6
0.47	pantothenic acid (MG)	0.47
0.06	Vitamin B6 (MG)	0.14
12	folate (UG)	44
0.52	Vitamin B12 (UG)	0

0.893 | 0.893 | 8.65 Complete Comparison:
Almonds vs. Greek Yogurt

Walnut

Similarity: 89%

More nutritionally dense than greek yogurt, walnut is also high in protein and calcium. Also, walnut contains more dietary fiber, iron and potassium than greek yogurt.

For 100 grams of greek yogurt and walnut:

Greek Yogurt (1/2 container)		Walnut (7/8 cup)
10	protein (G)	15
115	calcium (MG)	98

However, greek yogurt does contain more Vitamin A, riboflavin and Vitamin B12 than walnut by weight.

Here is a comparison of the rest of nutrients:

73	calories (KCAL)	654
0	dietary fiber (G)	6.7
3.6	sugar (G)	2.6
1.2	saturated fat (G)	6.1
0.06	trans fat (G)	0
0.8	Vitamin C (MG)	1.3
90	Vitamin A (UG)	1
0.04	Vitamin E (MG)	0.7
0.04	iron (MG)	2.9
141	potassium (MG)	441
0.04	thiamin (MG)	0.34
0.23	riboflavin (MG)	0.15
0.2	niacin (MG)	1.1
0.47	pantothenic acid (MG)	0.57
0.06	Vitamin B6 (MG)	0.54
12	folate (UG)	98
0.52	Vitamin B12 (UG)	0

0.89 | 0.89 | 6.28 Complete Comparison:
Walnut vs. Greek Yogurt

fruits

Goji Berry

Similarity: > 90%

Goji berry is also high in protein and calcium. Also, goji berry contains more dietary fiber, Vitamin C and iron than greek yogurt.

For 100 grams of greek yogurt and goji berry:

Greek Yogurt (1/2 container)		Goji Berry (18 tbsps)
10	protein (G)	14
115	calcium (MG)	190

However, greek yogurt does contain more Vitamin A, potassium, thiamin and riboflavin than goji berry by weight.

Here is a comparison of the rest of nutrients:

73	calories (KCAL)	349
0	dietary fiber (G)	13
3.6	sugar (G)	46
1.2	saturated fat (G)	0
0.06	trans fat (G)	0
0.8	Vitamin C (MG)	48
90	Vitamin A (UG)	0
0.04	Vitamin E (MG)	0
0.04	iron (MG)	6.8
141	potassium (MG)	0
0.04	thiamin (MG)	0
0.23	riboflavin (MG)	0
0.2	niacin (MG)	0
0.47	pantothenic acid (MG)	0
0.06	Vitamin B6 (MG)	0
12	folate (UG)	0
0.52	Vitamin B12 (UG)	0

0.942 | 0.942 | 2.51 Complete Comparison:
Goji Berry vs. Greek Yogurt

plants and vegetables

Alfalfa Sprouts

Similarity: > 90%

Alfalfa sprouts contain nutrients similar to greek yogurt, but in smaller amounts overall. Also, alfalfa sprouts contains more dietary fiber, Vitamin C and iron than greek yogurt.

For 100 grams of greek yogurt and alfalfa sprouts:

Greek Yogurt (1/2 container)		Alfalfa Sprouts (3 cups)
10	protein (G)	4
115	calcium (MG)	32

However, greek yogurt does contain more protein, Vitamin A and calcium than alfalfa sprouts by weight.

Here is a comparison of the rest of nutrients:

73	calories (KCAL)	23
0	dietary fiber (G)	1.9
3.6	sugar (G)	0.2
1.2	saturated fat (G)	0.07
0.06	trans fat (G)	0
0.8	Vitamin C (MG)	8.2
90	Vitamin A (UG)	8
0.04	Vitamin E (MG)	0.02
0.04	iron (MG)	0.96
141	potassium (MG)	79
0.04	thiamin (MG)	0.08
0.23	riboflavin (MG)	0.13
0.2	niacin (MG)	0.48
0.47	pantothenic acid (MG)	0.56
0.06	Vitamin B6 (MG)	0.03
12	folate (UG)	36
0.52	Vitamin B12 (UG)	0

0.925 | 0.925 | 1.63 Complete Comparison:
Alfalfa Sprouts vs. Greek Yogurt

Lima Beans

Similarity: 89%

Lima beans contain nutrients similar to greek yogurt, but in smaller amounts overall. Moreover, lima beans contains more dietary fiber, Vitamin C, iron and potassium than greek yogurt.

For 100 grams of greek yogurt and lima beans:

Greek Yogurt (1/2 container)		Lima Beans (5/8 cup)
10	protein (G)	6.8
115	calcium (MG)	34

However, greek yogurt does contain more protein, Vitamin A, calcium and riboflavin than lima beans by weight.

Here is a comparison of the rest of nutrients:

73	calories (KCAL)	113
0	dietary fiber (G)	4.9
3.6	sugar (G)	1.5
1.2	saturated fat (G)	0.2
0.06	trans fat (G)	0
0.8	Vitamin C (MG)	23
90	Vitamin A (UG)	10
0.04	Vitamin E (MG)	0.32
0.04	iron (MG)	3.1
141	potassium (MG)	467
0.04	thiamin (MG)	0.22
0.23	riboflavin (MG)	0.1
0.2	niacin (MG)	1.5
0.47	pantothenic acid (MG)	0.25
0.06	Vitamin B6 (MG)	0.2
12	folate (UG)	34
0.52	Vitamin B12 (UG)	0

0.887 | 0.887 | 3.18 Complete Comparison:
Lima Beans vs. Greek Yogurt

Spirulina

Similarity: 89%

More nutritionally dense than greek yogurt, spirulina is also high in protein and calcium. Also, spirulina contains more dietary fiber, Vitamin C and Vitamin E than greek yogurt.

For 100 grams of greek yogurt and spirulina:

Greek Yogurt (1/2 container)		Spirulina (14 tbsps)
10	protein (G)	57
115	calcium (MG)	120

However, greek yogurt does contain more Vitamin A and Vitamin B12 than spirulina by weight.

Here is a comparison of the rest of nutrients:

73	calories (KCAL)	290
0	dietary fiber (G)	3.6
3.6	sugar (G)	3.1
1.2	saturated fat (G)	2.7
0.06	trans fat (G)	0
0.8	Vitamin C (MG)	10
90	Vitamin A (UG)	29
0.04	Vitamin E (MG)	5
0.04	iron (MG)	29
141	potassium (MG)	1363
0.04	thiamin (MG)	2.4
0.23	riboflavin (MG)	3.7
0.2	niacin (MG)	13
0.47	pantothenic acid (MG)	3.5
0.06	Vitamin B6 (MG)	0.36
12	folate (UG)	94
0.52	Vitamin B12 (UG)	0

0.886 | 0.886 | 10.32 Complete Comparison:
Spirulina vs. Greek Yogurt

Other Nutritional Substitutes

Recent