Nuts AlmondsvsGreek Yogurt (Nonfat, Plain)
Nuts Almonds has 579 calories and 21g protein per 100g. Greek Yogurt (Nonfat, Plain) has 54 calories and 9.5g protein per 100g Nuts Almonds has more protein, Greek Yogurt (Nonfat, Plain) is lower in calories.
🎯When to Eat What
Goal-based picks for Nuts Almonds vs Greek Yogurt (Nonfat, Plain)
Go with Greek Yogurt (Nonfat, Plain) at just 54 kcal per 100g — 91% fewer calories.
Nuts Almonds will keep you satisfied longer with 12.5g fiber, 21.2g protein, 49.9g fat — fat and protein slow digestion while fiber adds bulk.
Greek Yogurt (Nonfat, Plain) packs 9.5g of protein per 100g (71% of calories from protein) — the better pick for muscle growth and recovery.
Nuts Almonds is the heart-friendlier option with less sodium, more fiber.
Greek Yogurt (Nonfat, Plain) has only 3.4g carbs per 100g — the clear choice for low-carb diets.
Nuts Almonds has 3.7mg of iron per 100g — important for energy and preventing anemia.
⚠️Things to Watch
Nuts Almonds
Calorie-dense at 579 kcal per 100g, so portion size matters.
Greek Yogurt (Nonfat, Plain)
No major nutritional red flags stand out per 100g.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Nuts Almonds | Yogurt Greek Nonfat Plain | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 579kcal29% | 54kcal3% | +525kcal |
| Protein | 21g42% | 9.5g19% | +12g |
| Total Fat | 50g64% | 0.24g0% | +50g |
| Saturated Fat | 3.8g19% | 0.14g1% | +3.7g |
| Trans Fat | <0.1g | <0.1g | +<0.1g |
| Cholesterol | 0mg0% | 6.0mg2% | <0.1mg |
| Carbohydrates | 22g8% | 3.4g1% | +18g |
| Dietary Fiber | 13g45% | 0.20g1% | +12g |
| Sugars | 4.3g | — | — |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 0mcg0% | — |
| Vitamin C | 0mg0% | 0.30mg0% | <0.1mg |
| Vitamin D | 0mcg0% | — | — |
| Vitamin E | 26mg171% | — | — |
| Vitamin K | 0mcg0% | — | — |
| Vitamin B6 | 0.14mg8% | — | — |
| Vitamin B12 | 0mcg0% | — | — |
| Folate | 44mcg11% | — | — |
| Thiamin (B1) | 0.20mg17% | — | — |
| Riboflavin (B2) | 1.1mg88% | — | — |
| Niacin (B3) | 3.6mg23% | — | — |
| 🔶Minerals | |||
| Sodium | 1.0mg0% | 37mg2% | <0.1mg |
| Calcium | 269mg21% | 112mg9% | +157mg |
| Iron | 3.7mg21% | <0.1mg0% | +3.7mg |
| Potassium | 733mg16% | — | — |
| Phosphorus | 481mg38% | — | — |
| Magnesium | 270mg64% | — | — |
| Zinc | 3.1mg28% | — | — |
| Copper | 1.0mg114% | — | — |
| Manganese | 2.2mg95% | — | — |
| Selenium | 4.1mcg7% | — | — |
🔬Nutritional Analysis
Calories: Greek Yogurt (Nonfat, Plain) is significantly lower in calories at just 54 kcal per 100g compared to 579 kcal for Nuts Almonds — that's 972% fewer calories, making Greek Yogurt (Nonfat, Plain) the better choice for calorie-conscious diets.
Protein: Nuts Almonds has more protein per 100g (21.2g vs 9.53g), but Greek Yogurt (Nonfat, Plain) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Greek Yogurt (Nonfat, Plain) is the leaner option with 0.24g of total fat per 100g compared to 49.9g. Greek Yogurt (Nonfat, Plain) has less saturated fat (0.145g vs 3.8g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Greek Yogurt (Nonfat, Plain): 0.3mg vs 0mg). Keep in mind these are per 100g — the higher-calorie food packs more of everything into a denser package, so per calorie the picture may differ.
Key Minerals: Notable mineral differences include Iron (Nuts Almonds: 3.71mg vs 0.03mg), Sodium (Greek Yogurt (Nonfat, Plain): 37mg vs 1mg), Calcium (Nuts Almonds: 269mg vs 112mg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
Diet Suitability: Greek Yogurt (Nonfat, Plain) fits a low-carb or keto diet. Nuts Almonds fits a high-protein diet. Greek Yogurt (Nonfat, Plain) fits a low-fat diet. Both fit a low-sodium diet. Nuts Almonds fits a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Nuts Almonds or Greek Yogurt (Nonfat, Plain)?
- Nuts Almonds has more protein with 21.2g per 100g compared to 9.53g for Greek Yogurt (Nonfat, Plain).
- Which is lower in calories, Nuts Almonds or Greek Yogurt (Nonfat, Plain)?
- Greek Yogurt (Nonfat, Plain) is lower in calories with 54 kcal per 100g versus 579 kcal.
- Is Nuts Almonds or Greek Yogurt (Nonfat, Plain) healthier?
- It depends on your goals. Nuts Almonds has 579 calories and 21.2g protein per 100g, while Greek Yogurt (Nonfat, Plain) has 54 calories and 9.53g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Nuts Almonds or Greek Yogurt (Nonfat, Plain)?
- Greek Yogurt (Nonfat, Plain) is leaner with 0.24g of fat per 100g compared to 49.9g.
- Which has more fiber, Nuts Almonds or Greek Yogurt (Nonfat, Plain)?
- Nuts Almonds has more fiber with 12.5g per 100g compared to 0.2g.