Nuts Cashew Nuts (Raw)vsGreek Yogurt (Nonfat, Plain)
Nuts Cashew Nuts (Raw) has 553 calories and 18g protein per 100g. Greek Yogurt (Nonfat, Plain) has 54 calories and 9.5g protein per 100g Nuts Cashew Nuts (Raw) has more protein, Greek Yogurt (Nonfat, Plain) is lower in calories.
🎯When to Eat What
Goal-based picks for Nuts Cashew Nuts (Raw) vs Greek Yogurt (Nonfat, Plain)
Go with Greek Yogurt (Nonfat, Plain) at just 54 kcal per 100g — 90% fewer calories.
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 Cashew Nuts (Raw) with 30.2g of carbs per 100g provides fast-acting energy — great before a workout.
Greek Yogurt (Nonfat, Plain) is the heart-friendlier option with lower saturated fat.
Greek Yogurt (Nonfat, Plain) provides 112mg of calcium per 100g — a much better source for bone health.
Greek Yogurt (Nonfat, Plain) has only 3.4g carbs per 100g — the clear choice for low-carb diets.
⚠️Things to Watch
Nuts Cashew Nuts (Raw)
High in saturated fat with 7.78g per 100g, which is worth watching if you are managing heart health or cholesterol.
Calorie-dense at 553 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 Cashew Nuts | Yogurt Greek Nonfat Plain | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 553kcal28% | 54kcal3% | +499kcal |
| Protein | 18g36% | 9.5g19% | +8.7g |
| Total Fat | 44g56% | 0.24g0% | +44g |
| Saturated Fat | 7.8g39% | 0.14g1% | +7.6g |
| Trans Fat | — | <0.1g | — |
| Cholesterol | 0mg0% | 6.0mg2% | <0.1mg |
| Carbohydrates | 30g11% | 3.4g1% | +27g |
| Dietary Fiber | 3.3g12% | 0.20g1% | +3.1g |
| Sugars | 5.9g | — | — |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 0mcg0% | — |
| Vitamin C | 0.50mg1% | 0.30mg0% | +0.20mg |
| Vitamin D | 0mcg0% | — | — |
| Vitamin E | 0.90mg6% | — | — |
| Vitamin K | 34mcg28% | — | — |
| Vitamin B6 | 0.42mg25% | — | — |
| Vitamin B12 | 0mcg0% | — | — |
| Folate | 25mcg6% | — | — |
| Thiamin (B1) | 0.42mg35% | — | — |
| Riboflavin (B2) | <0.1mg4% | — | — |
| Niacin (B3) | 1.1mg7% | — | — |
| 🔶Minerals | |||
| Sodium | 12mg1% | 37mg2% | <0.1mg |
| Calcium | 37mg3% | 112mg9% | <0.1mg |
| Iron | 6.7mg37% | <0.1mg0% | +6.6mg |
| Potassium | 660mg14% | — | — |
| Phosphorus | 593mg47% | — | — |
| Magnesium | 292mg70% | — | — |
| Zinc | 5.8mg53% | — | — |
| Copper | 2.2mg244% | — | — |
| Manganese | 1.7mg72% | — | — |
| Selenium | 20mcg36% | — | — |
🔬Nutritional Analysis
Calories: Greek Yogurt (Nonfat, Plain) is significantly lower in calories at just 54 kcal per 100g compared to 553 kcal for Nuts Cashew Nuts (Raw) — that's 924% fewer calories, making Greek Yogurt (Nonfat, Plain) the better choice for calorie-conscious diets.
Protein: Nuts Cashew Nuts (Raw) has more protein per 100g (18.2g 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 43.8g. Greek Yogurt (Nonfat, Plain) has less saturated fat (0.145g vs 7.78g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Nuts Cashew Nuts (Raw): 0.5mg vs 0.3mg). 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 Cashew Nuts (Raw): 6.68mg vs 0.03mg), Sodium (Greek Yogurt (Nonfat, Plain): 37mg vs 12mg), Calcium (Greek Yogurt (Nonfat, Plain): 112mg vs 37mg). 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. Greek Yogurt (Nonfat, Plain) fits a low-fat diet. Both fit a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Nuts Cashew Nuts (Raw) or Greek Yogurt (Nonfat, Plain)?
- Nuts Cashew Nuts (Raw) has more protein with 18.2g per 100g compared to 9.53g for Greek Yogurt (Nonfat, Plain).
- Which is lower in calories, Nuts Cashew Nuts (Raw) or Greek Yogurt (Nonfat, Plain)?
- Greek Yogurt (Nonfat, Plain) is lower in calories with 54 kcal per 100g versus 553 kcal.
- Is Nuts Cashew Nuts (Raw) or Greek Yogurt (Nonfat, Plain) healthier?
- It depends on your goals. Nuts Cashew Nuts (Raw) has 553 calories and 18.2g 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 Cashew Nuts (Raw) or Greek Yogurt (Nonfat, Plain)?
- Greek Yogurt (Nonfat, Plain) is leaner with 0.24g of fat per 100g compared to 43.8g.
- Which has more fiber, Nuts Cashew Nuts (Raw) or Greek Yogurt (Nonfat, Plain)?
- Nuts Cashew Nuts (Raw) has more fiber with 3.3g per 100g compared to 0.2g.