Nuts AlmondsvsGreek Yogurt (Low Fat, Plain)
Nuts Almonds has 579 calories and 21g protein per 100g. Greek Yogurt (Low Fat, Plain) has 73 calories and 9.9g protein per 100g Nuts Almonds has more protein, Greek Yogurt (Low Fat, Plain) is lower in calories.
🎯When to Eat What
Goal-based picks for Nuts Almonds vs Greek Yogurt (Low Fat, Plain)
Go with Greek Yogurt (Low Fat, Plain) at just 73 kcal per 100g — 87% fewer calories.
Greek Yogurt (Low Fat, Plain) packs 9.9g of protein per 100g (55% of calories from protein) — the better pick for muscle growth and recovery.
Nuts Almonds is the heart-friendlier option with less sodium, more fiber, more potassium.
Greek Yogurt (Low Fat, Plain) has only 3.9g 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.
Nuts Almonds edges ahead overall with more fiber, more protein, more potassium — the more nutritious option for everyday eating.
⚠️Things to Watch
Nuts Almonds
Calorie-dense at 579 kcal per 100g, so portion size matters.
Greek Yogurt (Low Fat, 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 Plain Lowfat | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 579kcal29% | 73kcal4% | +506kcal |
| Protein | 21g42% | 9.9g20% | +11g |
| Total Fat | 50g64% | 1.9g2% | +48g |
| Saturated Fat | 3.8g19% | 1.2g6% | +2.6g |
| Trans Fat | <0.1g | <0.1g | <0.1g |
| Cholesterol | 0mg0% | 10mg3% | <0.1mg |
| Carbohydrates | 22g8% | 3.9g1% | +18g |
| Dietary Fiber | 13g45% | 0g0% | +13g |
| Sugars | 4.3g | 3.6g | +0.79g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 90mcg10% | <0.1mcg |
| Vitamin C | 0mg0% | 0.80mg1% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 26mg171% | <0.1mg0% | +26mg |
| Vitamin K | 0mcg0% | 0.20mcg0% | <0.1mcg |
| Vitamin B6 | 0.14mg8% | <0.1mg3% | +<0.1mg |
| Vitamin B12 | 0mcg0% | 0.52mcg22% | <0.1mcg |
| Folate | 44mcg11% | 12mcg3% | +32mcg |
| Thiamin (B1) | 0.20mg17% | <0.1mg4% | +0.16mg |
| Riboflavin (B2) | 1.1mg88% | 0.23mg18% | +0.91mg |
| Niacin (B3) | 3.6mg23% | 0.20mg1% | +3.4mg |
| 🔶Minerals | |||
| Sodium | 1.0mg0% | 34mg1% | <0.1mg |
| Calcium | 269mg21% | 115mg9% | +154mg |
| Iron | 3.7mg21% | <0.1mg0% | +3.7mg |
| Potassium | 733mg16% | 141mg3% | +592mg |
| Phosphorus | 481mg38% | 137mg11% | +344mg |
| Magnesium | 270mg64% | 11mg3% | +259mg |
| Zinc | 3.1mg28% | 0.60mg5% | +2.5mg |
| Copper | 1.0mg114% | <0.1mg2% | +1.0mg |
| Manganese | 2.2mg95% | <0.1mg0% | +2.2mg |
| Selenium | 4.1mcg7% | 12mcg23% | <0.1mcg |
🔬Nutritional Analysis
Calories: Greek Yogurt (Low Fat, Plain) is significantly lower in calories at just 73 kcal per 100g compared to 579 kcal for Nuts Almonds — that's 693% fewer calories, making Greek Yogurt (Low Fat, Plain) the better choice for calorie-conscious diets.
Protein: Nuts Almonds has more protein per 100g (21.2g vs 9.95g), but Greek Yogurt (Low Fat, Plain) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Greek Yogurt (Low Fat, Plain) is the leaner option with 1.92g of total fat per 100g compared to 49.9g. Greek Yogurt (Low Fat, Plain) has less saturated fat (1.23g vs 3.8g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Greek Yogurt (Low Fat, Plain): 90mcg vs 0mcg), Vitamin C (Greek Yogurt (Low Fat, Plain): 0.8mg vs 0mg), Vitamin E (Nuts Almonds: 25.6mg vs 0.04mg). 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 Manganese (Nuts Almonds: 2.18mg vs 0.007mg), Iron (Nuts Almonds: 3.71mg vs 0.04mg), Copper (Nuts Almonds: 1.03mg vs 0.021mg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
Diet Suitability: Greek Yogurt (Low Fat, Plain) fits a low-carb or keto diet. Nuts Almonds fits a high-protein diet. Greek Yogurt (Low Fat, 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 (Low Fat, Plain)?
- Nuts Almonds has more protein with 21.2g per 100g compared to 9.95g for Greek Yogurt (Low Fat, Plain).
- Which is lower in calories, Nuts Almonds or Greek Yogurt (Low Fat, Plain)?
- Greek Yogurt (Low Fat, Plain) is lower in calories with 73 kcal per 100g versus 579 kcal.
- Is Nuts Almonds or Greek Yogurt (Low Fat, Plain) healthier?
- It depends on your goals. Nuts Almonds has 579 calories and 21.2g protein per 100g, while Greek Yogurt (Low Fat, Plain) has 73 calories and 9.95g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Nuts Almonds or Greek Yogurt (Low Fat, Plain)?
- Greek Yogurt (Low Fat, Plain) is leaner with 1.92g of fat per 100g compared to 49.9g.
- Which has more fiber, Nuts Almonds or Greek Yogurt (Low Fat, Plain)?
- Nuts Almonds has more fiber with 12.5g per 100g compared to 0g.