Nuts PecansvsGreek Yogurt (Nonfat, Plain)
Nuts Pecans has 691 calories and 9.2g protein per 100g. Greek Yogurt (Nonfat, Plain) has 54 calories and 9.5g protein per 100g Greek Yogurt (Nonfat, Plain) has more protein, Greek Yogurt (Nonfat, Plain) is lower in calories.
🎯When to Eat What
Goal-based picks for Nuts Pecans vs Greek Yogurt (Nonfat, Plain)
Go with Greek Yogurt (Nonfat, Plain) at just 54 kcal per 100g — 92% fewer calories.
Greek Yogurt (Nonfat, Plain) will keep you satisfied longer with 9.5g protein — 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 Pecans is the heart-friendlier option with less sodium, more fiber.
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 Pecans
High in saturated fat with 6.18g per 100g, which is worth watching if you are managing heart health or cholesterol.
Calorie-dense at 691 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 Pecans | Yogurt Greek Nonfat Plain | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 691kcal35% | 54kcal3% | +637kcal |
| Protein | 9.2g18% | 9.5g19% | <0.1g |
| Total Fat | 72g92% | 0.24g0% | +72g |
| Saturated Fat | 6.2g31% | 0.14g1% | +6.0g |
| Trans Fat | — | <0.1g | — |
| Cholesterol | 0mg0% | 6.0mg2% | <0.1mg |
| Carbohydrates | 14g5% | 3.4g1% | +10g |
| Dietary Fiber | 9.6g34% | 0.20g1% | +9.4g |
| Sugars | 4.0g | — | — |
| ✨Vitamins | |||
| Vitamin A | 3.0mcg0% | 0mcg0% | +3.0mcg |
| Vitamin C | 1.1mg1% | 0.30mg0% | +0.80mg |
| Vitamin D | 0mcg0% | — | — |
| Vitamin E | 1.4mg9% | — | — |
| Vitamin K | 3.5mcg3% | — | — |
| Vitamin B6 | 0.21mg12% | — | — |
| Vitamin B12 | 0mcg0% | — | — |
| Folate | 22mcg6% | — | — |
| Thiamin (B1) | 0.66mg55% | — | — |
| Riboflavin (B2) | 0.13mg10% | — | — |
| Niacin (B3) | 1.2mg7% | — | — |
| 🔶Minerals | |||
| Sodium | 0mg0% | 37mg2% | <0.1mg |
| Calcium | 70mg5% | 112mg9% | <0.1mg |
| Iron | 2.5mg14% | <0.1mg0% | +2.5mg |
| Potassium | 410mg9% | — | — |
| Phosphorus | 277mg22% | — | — |
| Magnesium | 121mg29% | — | — |
| Zinc | 4.5mg41% | — | — |
| Copper | 1.2mg133% | — | — |
| Manganese | 4.5mg196% | — | — |
| Selenium | 3.8mcg7% | — | — |
🔬Nutritional Analysis
Calories: Greek Yogurt (Nonfat, Plain) is significantly lower in calories at just 54 kcal per 100g compared to 691 kcal for Nuts Pecans — that's 1180% fewer calories, making Greek Yogurt (Nonfat, Plain) the better choice for calorie-conscious diets.
Protein: Both are similar in protein content, with Nuts Pecans providing 9.17g and Greek Yogurt (Nonfat, Plain) providing 9.53g per 100g.
Fat: Greek Yogurt (Nonfat, Plain) is the leaner option with 0.24g of total fat per 100g compared to 72g. Greek Yogurt (Nonfat, Plain) has less saturated fat (0.145g vs 6.18g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Nuts Pecans: 3mcg vs 0mcg), Vitamin C (Nuts Pecans: 1.1mg 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 Sodium (Greek Yogurt (Nonfat, Plain): 37mg vs 0mg), Iron (Nuts Pecans: 2.53mg vs 0.03mg), Calcium (Greek Yogurt (Nonfat, Plain): 112mg vs 70mg). 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. Nuts Pecans fits a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Nuts Pecans or Greek Yogurt (Nonfat, Plain)?
- Greek Yogurt (Nonfat, Plain) has more protein with 9.53g per 100g compared to 9.17g for Nuts Pecans.
- Which is lower in calories, Nuts Pecans or Greek Yogurt (Nonfat, Plain)?
- Greek Yogurt (Nonfat, Plain) is lower in calories with 54 kcal per 100g versus 691 kcal.
- Is Nuts Pecans or Greek Yogurt (Nonfat, Plain) healthier?
- It depends on your goals. Nuts Pecans has 691 calories and 9.17g 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 Pecans or Greek Yogurt (Nonfat, Plain)?
- Greek Yogurt (Nonfat, Plain) is leaner with 0.24g of fat per 100g compared to 72g.
- Which has more fiber, Nuts Pecans or Greek Yogurt (Nonfat, Plain)?
- Nuts Pecans has more fiber with 9.6g per 100g compared to 0.2g.