Nuts Cashew Nuts (Raw)vsGreek Yogurt (Low Fat, Plain)
Nuts Cashew Nuts (Raw) has 553 calories and 18g protein per 100g. Greek Yogurt (Low Fat, Plain) has 73 calories and 9.9g protein per 100g Nuts Cashew Nuts (Raw) has more protein, Greek Yogurt (Low Fat, Plain) is lower in calories.
🎯When to Eat What
Goal-based picks for Nuts Cashew Nuts (Raw) 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) will keep you satisfied longer with 9.9g protein — fat and protein slow digestion while fiber adds bulk.
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 Cashew Nuts (Raw) with 30.2g of carbs per 100g provides fast-acting energy — great before a workout.
Greek Yogurt (Low Fat, Plain) is the heart-friendlier option with lower saturated fat.
Greek Yogurt (Low Fat, Plain) provides 115mg of calcium per 100g — a much better source for bone health.
⚠️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 (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 Cashew Nuts | Yogurt Greek Plain Lowfat | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 553kcal28% | 73kcal4% | +480kcal |
| Protein | 18g36% | 9.9g20% | +8.3g |
| Total Fat | 44g56% | 1.9g2% | +42g |
| Saturated Fat | 7.8g39% | 1.2g6% | +6.6g |
| Trans Fat | — | <0.1g | — |
| Cholesterol | 0mg0% | 10mg3% | <0.1mg |
| Carbohydrates | 30g11% | 3.9g1% | +26g |
| Dietary Fiber | 3.3g12% | 0g0% | +3.3g |
| Sugars | 5.9g | 3.6g | +2.4g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 90mcg10% | <0.1mcg |
| Vitamin C | 0.50mg1% | 0.80mg1% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.90mg6% | <0.1mg0% | +0.86mg |
| Vitamin K | 34mcg28% | 0.20mcg0% | +34mcg |
| Vitamin B6 | 0.42mg25% | <0.1mg3% | +0.36mg |
| Vitamin B12 | 0mcg0% | 0.52mcg22% | <0.1mcg |
| Folate | 25mcg6% | 12mcg3% | +13mcg |
| Thiamin (B1) | 0.42mg35% | <0.1mg4% | +0.38mg |
| Riboflavin (B2) | <0.1mg4% | 0.23mg18% | <0.1mg |
| Niacin (B3) | 1.1mg7% | 0.20mg1% | +0.86mg |
| 🔶Minerals | |||
| Sodium | 12mg1% | 34mg1% | <0.1mg |
| Calcium | 37mg3% | 115mg9% | <0.1mg |
| Iron | 6.7mg37% | <0.1mg0% | +6.6mg |
| Potassium | 660mg14% | 141mg3% | +519mg |
| Phosphorus | 593mg47% | 137mg11% | +456mg |
| Magnesium | 292mg70% | 11mg3% | +281mg |
| Zinc | 5.8mg53% | 0.60mg5% | +5.2mg |
| Copper | 2.2mg244% | <0.1mg2% | +2.2mg |
| Manganese | 1.7mg72% | <0.1mg0% | +1.7mg |
| Selenium | 20mcg36% | 12mcg23% | +7.5mcg |
🔬Nutritional Analysis
Calories: Greek Yogurt (Low Fat, Plain) is significantly lower in calories at just 73 kcal per 100g compared to 553 kcal for Nuts Cashew Nuts (Raw) — that's 658% fewer calories, making Greek Yogurt (Low Fat, Plain) the better choice for calorie-conscious diets.
Protein: Nuts Cashew Nuts (Raw) has more protein per 100g (18.2g 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 43.8g. Greek Yogurt (Low Fat, Plain) has less saturated fat (1.23g vs 7.78g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Greek Yogurt (Low Fat, Plain): 90mcg vs 0mcg), Vitamin B12 (Greek Yogurt (Low Fat, Plain): 0.52mcg vs 0mcg), Vitamin K (Nuts Cashew Nuts (Raw): 34.1mcg vs 0.2mcg). 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 Cashew Nuts (Raw): 1.66mg vs 0.007mg), Iron (Nuts Cashew Nuts (Raw): 6.68mg vs 0.04mg), Copper (Nuts Cashew Nuts (Raw): 2.2mg 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. Greek Yogurt (Low Fat, 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 (Low Fat, Plain)?
- Nuts Cashew Nuts (Raw) has more protein with 18.2g per 100g compared to 9.95g for Greek Yogurt (Low Fat, Plain).
- Which is lower in calories, Nuts Cashew Nuts (Raw) or Greek Yogurt (Low Fat, Plain)?
- Greek Yogurt (Low Fat, Plain) is lower in calories with 73 kcal per 100g versus 553 kcal.
- Is Nuts Cashew Nuts (Raw) or Greek Yogurt (Low Fat, Plain) healthier?
- It depends on your goals. Nuts Cashew Nuts (Raw) has 553 calories and 18.2g 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 Cashew Nuts (Raw) or Greek Yogurt (Low Fat, Plain)?
- Greek Yogurt (Low Fat, Plain) is leaner with 1.92g of fat per 100g compared to 43.8g.
- Which has more fiber, Nuts Cashew Nuts (Raw) or Greek Yogurt (Low Fat, Plain)?
- Nuts Cashew Nuts (Raw) has more fiber with 3.3g per 100g compared to 0g.