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  6. Greek yogurt vs. Peas

Greek yogurt vs. Peas — In-Depth Nutrition Comparison

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How are Greek yogurt and peas different?

  • Greek yogurt is richer in vitamin B12, while peas are higher in vitamin B5, manganese, fiber, vitamin K, vitamin B1, iron, copper, vitamin C, and vitamin A.
  • Peas cover your daily need for vitamin B5, 3053% more than Greek yogurt.
  • Peas have a higher glycemic index (54) than Greek yogurt (12).

Yogurt, Greek, plain, whole milk and Peas, green, cooked, boiled, drained, without salt types were used in this article.

Infographic

Greek yogurt vs Peas 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%
Peas
Peas
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 8.1% 24% 58% 58% 32% 50% 0.39% 68% 10%
Contains more CalciumCalcium +270.4%
Contains more PhosphorusPhosphorus +15.4%
Contains more SeleniumSelenium +410.5%
Contains more MagnesiumMagnesium +254.5%
Contains more PotassiumPotassium +92.2%
Contains more IronIron +∞%
Contains more CopperCopper +917.6%
Contains more ZincZinc +128.8%
Contains less SodiumSodium -91.4%
Contains more ManganeseManganese +5733.3%

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%
Peas
Peas
10
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 47% 13% 2.8% 0% 65% 34% 38% 9180% 50% 0% 65% 47% 16%
Contains more Vitamin B2Vitamin B2 +86.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1900%
Contains more Vitamin EVitamin E +1300%
Contains more Vitamin B1Vitamin B1 +1026.1%
Contains more Vitamin B3Vitamin B3 +871.6%
Contains more Vitamin B5Vitamin B5 +46123.6%
Contains more Vitamin B6Vitamin B6 +242.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1160%
Contains more CholineCholine +96.7%
~equal in Vitamin D ~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
Peas
Peas
2
5% 16% 78%
Protein: 5.36 g
Fats: 0.22 g
Carbs: 15.63 g
Water: 77.87 g
Other: 0.92 g
Contains more ProteinProtein +67.9%
Contains more FatsFats +2172.7%
Contains more CarbsCarbs +292.7%
Contains more OtherOther +27.8%
~equal in Water ~77.87g

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
Peas
Peas
1
24% 12% 64%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.019 g
Polyunsaturated fat: Poly. Fat 0.102 g
Contains more Mono. FatMonounsaturated fat +11142.1%
Contains more Poly. FatPolyunsaturated fat +359.8%
Contains less Sat. FatSaturated fat -98.4%

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 Peas
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Greek yogurt Peas DV% diff.
Vitamin B5 0.331mg 153mg 3053%
Vitamin B12 0.75µg 0µg 31%
Vitamin K 0µg 25.9µg 22%
Manganese 0.009mg 0.525mg 22%
Fiber 0g 5.5g 22%
Vitamin B1 0.023mg 0.259mg 20%
Iron 0mg 1.54mg 19%
Copper 0.017mg 0.173mg 17%
Vitamin C 0mg 14.2mg 16%
Folate 5µg 63µg 15%
Selenium 9.7µg 1.9µg 14%
Vitamin B6 0.063mg 0.216mg 12%
Saturated fat 2.395g 0.039g 11%
Vitamin B3 0.208mg 2.021mg 11%
Vitamin B2 0.278mg 0.149mg 10%
Calcium 100mg 27mg 7%
Magnesium 11mg 39mg 7%
Protein 9g 5.36g 7%
Fats 5g 0.22g 7%
Zinc 0.52mg 1.19mg 6%
Monounsaturated fat 2.136g 0.019g 5%
Vitamin A 2µg 40µg 4%
Potassium 141mg 271mg 4%
Cholesterol 13mg 0mg 4%
Carbs 3.98g 15.63g 4%
Choline 15.1mg 29.7mg 3%
Phosphorus 135mg 117mg 3%
Polyunsaturated fat 0.469g 0.102g 2%
Fructose 0.41g 1%
Calories 97kcal 84kcal 1%
Vitamin E 0.01mg 0.14mg 1%
Sodium 35mg 3mg 1%
Net carbs 3.98g 10.13g N/A
Sugar 4g 5.93g N/A
Tryptophan 0.037mg 0%
Threonine 0.201mg 0%
Isoleucine 0.193mg 0%
Leucine 0.32mg 0%
Lysine 0.314mg 0%
Methionine 0.081mg 0%
Phenylalanine 0.198mg 0%
Valine 0.232mg 0%
Histidine 0.105mg 0%
Omega-3 - DHA 0.004g 0g N/A
Omega-3 - ALA 0.023g N/A
Omega-6 - Linoleic acid 0.209g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Greek yogurt Peas
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
735%
Peas
Minerals Daily Need Coverage Score
19%
Greek yogurt
34%
Peas

Comparison summary

Which food is lower in Cholesterol?
Peas
Peas is lower in Cholesterol (difference - 13mg)
Which food contains less Sodium?
Peas
Peas contains less Sodium (difference - 32mg)
Which food is lower in Saturated fat?
Peas
Peas is lower in Saturated fat (difference - 2.356g)
Which food is richer in vitamins?
Peas
Peas is relatively richer in vitamins
Which food is lower in Sugar?
Greek yogurt
Greek yogurt is lower in Sugar (difference - 1.93g)
Which food is lower in glycemic index?
Greek yogurt
Greek yogurt is lower in glycemic index (difference - 42)
Which food is cheaper?
Greek yogurt
Greek yogurt is cheaper (difference - $0.3)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Peas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170420/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.