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  6. Greek yogurt vs. Almonds

Greek yogurt vs. Almonds — In-Depth Nutrition Comparison

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The main differences between Greek yogurt and almonds

  • Greek yogurt has more vitamin B12; however, almonds have more vitamin E, copper, manganese, vitamin B2, magnesium, fiber, phosphorus, iron, and zinc.
  • Daily need coverage for vitamin E for almonds is 171% higher.
  • Greek yogurt has a higher glycemic index than almonds.

Food types used in this article are Yogurt, Greek, plain, whole milk and Nuts, almonds.

Infographic

Greek yogurt vs Almonds infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 30% 12% 0% 5.7% 14% 58% 4.6% 1.2% 53%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Contains more SeleniumSelenium +136.6%
Contains more MagnesiumMagnesium +2354.5%
Contains more CalciumCalcium +169%
Contains more PotassiumPotassium +419.9%
Contains more IronIron +∞%
Contains more CopperCopper +5964.7%
Contains more ZincZinc +500%
Contains more PhosphorusPhosphorus +256.3%
Contains less SodiumSodium -97.1%
Contains more ManganeseManganese +24111.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.67% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 3.8% 8.2%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin EVitamin E +256200%
Contains more Vitamin B1Vitamin B1 +791.3%
Contains more Vitamin B2Vitamin B2 +309.4%
Contains more Vitamin B3Vitamin B3 +1639.4%
Contains more Vitamin B5Vitamin B5 +42.3%
Contains more Vitamin B6Vitamin B6 +117.5%
Contains more FolateFolate +780%
Contains more CholineCholine +245%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 5% 4% 81%
Protein: 9 g
Fats: 5 g
Carbs: 3.98 g
Water: 81.3 g
Other: 0.72 g
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Contains more WaterWater +1743.5%
Contains more ProteinProtein +135%
Contains more FatsFats +898.6%
Contains more CarbsCarbs +441.5%
Contains more OtherOther +311.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
48% 43% 9%
Saturated fat: Sat. Fat 2.395 g
Monounsaturated fat: Mono. Fat 2.136 g
Polyunsaturated fat: Poly. Fat 0.469 g
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
Contains less Sat. FatSaturated fat -37%
Contains more Mono. FatMonounsaturated fat +1377.1%
Contains more Poly. FatPolyunsaturated fat +2528.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Greek yogurt Almonds
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Greek yogurt Almonds DV% diff.
Vitamin E 0.01mg 25.63mg 171%
Copper 0.017mg 1.031mg 113%
Manganese 0.009mg 2.179mg 94%
Polyunsaturated fat 0.469g 12.329g 79%
Monounsaturated fat 2.136g 31.551g 74%
Fats 5g 49.93g 69%
Vitamin B2 0.278mg 1.138mg 66%
Magnesium 11mg 270mg 62%
Fiber 0g 12.5g 50%
Phosphorus 135mg 481mg 49%
Iron 0mg 3.71mg 46%
Vitamin B12 0.75µg 0µg 31%
Calories 97kcal 579kcal 24%
Protein 9g 21.15g 24%
Zinc 0.52mg 3.12mg 24%
Vitamin B3 0.208mg 3.618mg 21%
Potassium 141mg 733mg 17%
Calcium 100mg 269mg 17%
Vitamin B1 0.023mg 0.205mg 15%
Folate 5µg 44µg 10%
Selenium 9.7µg 4.1µg 10%
Choline 15.1mg 52.1mg 7%
Carbs 3.98g 21.55g 6%
Saturated fat 2.395g 3.802g 6%
Vitamin B6 0.063mg 0.137mg 6%
Cholesterol 13mg 0mg 4%
Vitamin B5 0.331mg 0.471mg 3%
Sodium 35mg 1mg 1%
Net carbs 3.98g 9.05g N/A
Sugar 4g 4.35g N/A
Starch 0.72g 0%
Vitamin A 2µg 0µg 0%
Trans fat 0g 0.015g N/A
Tryptophan 0.211mg 0%
Threonine 0.601mg 0%
Isoleucine 0.751mg 0%
Leucine 1.473mg 0%
Lysine 0.568mg 0%
Methionine 0.157mg 0%
Phenylalanine 1.132mg 0%
Valine 0.855mg 0%
Histidine 0.539mg 0%
Fructose 0.11g 0%
Omega-3 - DHA 0.004g 0g N/A
Omega-3 - ALA 0.023g 0.003g N/A
Omega-6 - Eicosadienoic acid 0g 0.002g N/A
Omega-6 - Linoleic acid 0.209g 12.32g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Greek yogurt Almonds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
17%
Greek yogurt
78%
Almonds
Minerals Daily Need Coverage Score
19%
Greek yogurt
142%
Almonds

Comparison summary

Which food is lower in Sugar?
Greek yogurt
Greek yogurt is lower in Sugar (difference - 0.35g)
Which food is lower in Saturated fat?
Greek yogurt
Greek yogurt is lower in Saturated fat (difference - 1.407g)
Which food is cheaper?
Greek yogurt
Greek yogurt is cheaper (difference - $2.4)
Which food is lower in Cholesterol?
Almonds
Almonds is lower in Cholesterol (difference - 13mg)
Which food contains less Sodium?
Almonds
Almonds contains less Sodium (difference - 34mg)
Which food is lower in glycemic index?
Almonds
Almonds is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Almonds
Almonds is relatively richer in minerals
Which food is richer in vitamins?
Almonds
Almonds is relatively richer in vitamins

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Greek yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171304/nutrients
  2. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.