Nuts Macadamia Nuts (Raw)vsGreek Yogurt (Low Fat, Plain)
Nuts Macadamia Nuts (Raw) has 718 calories and 7.9g protein per 100g. Greek Yogurt (Low Fat, Plain) has 73 calories and 9.9g protein per 100g Greek Yogurt (Low Fat, Plain) has more protein, Greek Yogurt (Low Fat, Plain) is lower in calories.
🎯When to Eat What
Goal-based picks for Nuts Macadamia Nuts (Raw) vs Greek Yogurt (Low Fat, Plain)
Go with Greek Yogurt (Low Fat, Plain) at just 73 kcal per 100g — 90% 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.
Greek Yogurt (Low Fat, Plain) is the heart-friendlier option with lower saturated fat.
Greek Yogurt (Low Fat, Plain) has only 3.9g carbs per 100g — the clear choice for low-carb diets.
Nuts Macadamia Nuts (Raw) has 3.7mg of iron per 100g — important for energy and preventing anemia.
⚠️Things to Watch
Nuts Macadamia Nuts (Raw)
High in saturated fat with 12.1g per 100g, which is worth watching if you are managing heart health or cholesterol.
Calorie-dense at 718 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 Macadamia Nuts | Yogurt Greek Plain Lowfat | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 718kcal36% | 73kcal4% | +645kcal |
| Protein | 7.9g16% | 9.9g20% | <0.1g |
| Total Fat | 76g97% | 1.9g2% | +74g |
| Saturated Fat | 12g61% | 1.2g6% | +11g |
| Trans Fat | — | <0.1g | — |
| Cholesterol | 0mg0% | 10mg3% | <0.1mg |
| Carbohydrates | 14g5% | 3.9g1% | +9.9g |
| Dietary Fiber | 8.6g31% | 0g0% | +8.6g |
| Sugars | 4.6g | 3.6g | +1.0g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 90mcg10% | <0.1mcg |
| Vitamin C | 1.2mg1% | 0.80mg1% | +0.40mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.54mg4% | <0.1mg0% | +0.50mg |
| Vitamin K | — | 0.20mcg0% | — |
| Vitamin B6 | 0.28mg16% | <0.1mg3% | +0.22mg |
| Vitamin B12 | 0mcg0% | 0.52mcg22% | <0.1mcg |
| Folate | 11mcg3% | 12mcg3% | <0.1mcg |
| Thiamin (B1) | 1.2mg100% | <0.1mg4% | +1.2mg |
| Riboflavin (B2) | 0.16mg12% | 0.23mg18% | <0.1mg |
| Niacin (B3) | 2.5mg15% | 0.20mg1% | +2.3mg |
| 🔶Minerals | |||
| Sodium | 5.0mg0% | 34mg1% | <0.1mg |
| Calcium | 85mg7% | 115mg9% | <0.1mg |
| Iron | 3.7mg21% | <0.1mg0% | +3.6mg |
| Potassium | 368mg8% | 141mg3% | +227mg |
| Phosphorus | 188mg15% | 137mg11% | +51mg |
| Magnesium | 130mg31% | 11mg3% | +119mg |
| Zinc | 1.3mg12% | 0.60mg5% | +0.70mg |
| Copper | 0.76mg84% | <0.1mg2% | +0.73mg |
| Manganese | 4.1mg180% | <0.1mg0% | +4.1mg |
| Selenium | 3.6mcg7% | 12mcg23% | <0.1mcg |
🔬Nutritional Analysis
Calories: Greek Yogurt (Low Fat, Plain) is significantly lower in calories at just 73 kcal per 100g compared to 718 kcal for Nuts Macadamia Nuts (Raw) — that's 884% fewer calories, making Greek Yogurt (Low Fat, Plain) the better choice for calorie-conscious diets.
Protein: Greek Yogurt (Low Fat, Plain) provides more protein with 9.95g versus 7.91g per 100g. In terms of protein-to-calorie efficiency, Greek Yogurt (Low Fat, Plain) offers better value for building and maintaining muscle.
Fat: Greek Yogurt (Low Fat, Plain) is the leaner option with 1.92g of total fat per 100g compared to 75.8g. Greek Yogurt (Low Fat, Plain) has less saturated fat (1.23g vs 12.1g).
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), Thiamin (B1) (Nuts Macadamia Nuts (Raw): 1.2mg vs 0.044mg). 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 Macadamia Nuts (Raw): 4.13mg vs 0.007mg), Iron (Nuts Macadamia Nuts (Raw): 3.69mg vs 0.04mg), Copper (Nuts Macadamia Nuts (Raw): 0.756mg 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. Nuts Macadamia Nuts (Raw) fits a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Nuts Macadamia Nuts (Raw) or Greek Yogurt (Low Fat, Plain)?
- Greek Yogurt (Low Fat, Plain) has more protein with 9.95g per 100g compared to 7.91g for Nuts Macadamia Nuts (Raw).
- Which is lower in calories, Nuts Macadamia Nuts (Raw) or Greek Yogurt (Low Fat, Plain)?
- Greek Yogurt (Low Fat, Plain) is lower in calories with 73 kcal per 100g versus 718 kcal.
- Is Nuts Macadamia Nuts (Raw) or Greek Yogurt (Low Fat, Plain) healthier?
- It depends on your goals. Nuts Macadamia Nuts (Raw) has 718 calories and 7.91g 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 Macadamia Nuts (Raw) or Greek Yogurt (Low Fat, Plain)?
- Greek Yogurt (Low Fat, Plain) is leaner with 1.92g of fat per 100g compared to 75.8g.
- Which has more fiber, Nuts Macadamia Nuts (Raw) or Greek Yogurt (Low Fat, Plain)?
- Nuts Macadamia Nuts (Raw) has more fiber with 8.6g per 100g compared to 0g.