Nuts PecansvsGreek Yogurt (Low Fat, Plain)
Nuts Pecans has 691 calories and 9.2g 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 Pecans vs Greek Yogurt (Low Fat, Plain)
Go with Greek Yogurt (Low Fat, Plain) at just 73 kcal per 100g — 89% 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 Pecans is the heart-friendlier option with less sodium, more fiber, more potassium.
Greek Yogurt (Low Fat, Plain) provides 115mg of calcium per 100g — a much better source for bone health.
Greek Yogurt (Low Fat, Plain) has only 3.9g 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 (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 Pecans | Yogurt Greek Plain Lowfat | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 691kcal35% | 73kcal4% | +618kcal |
| Protein | 9.2g18% | 9.9g20% | <0.1g |
| Total Fat | 72g92% | 1.9g2% | +70g |
| Saturated Fat | 6.2g31% | 1.2g6% | +4.9g |
| Trans Fat | — | <0.1g | — |
| Cholesterol | 0mg0% | 10mg3% | <0.1mg |
| Carbohydrates | 14g5% | 3.9g1% | +10.0g |
| Dietary Fiber | 9.6g34% | 0g0% | +9.6g |
| Sugars | 4.0g | 3.6g | +0.41g |
| ✨Vitamins | |||
| Vitamin A | 3.0mcg0% | 90mcg10% | <0.1mcg |
| Vitamin C | 1.1mg1% | 0.80mg1% | +0.30mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 1.4mg9% | <0.1mg0% | +1.4mg |
| Vitamin K | 3.5mcg3% | 0.20mcg0% | +3.3mcg |
| Vitamin B6 | 0.21mg12% | <0.1mg3% | +0.15mg |
| Vitamin B12 | 0mcg0% | 0.52mcg22% | <0.1mcg |
| Folate | 22mcg6% | 12mcg3% | +10mcg |
| Thiamin (B1) | 0.66mg55% | <0.1mg4% | +0.62mg |
| Riboflavin (B2) | 0.13mg10% | 0.23mg18% | <0.1mg |
| Niacin (B3) | 1.2mg7% | 0.20mg1% | +0.97mg |
| 🔶Minerals | |||
| Sodium | 0mg0% | 34mg1% | <0.1mg |
| Calcium | 70mg5% | 115mg9% | <0.1mg |
| Iron | 2.5mg14% | <0.1mg0% | +2.5mg |
| Potassium | 410mg9% | 141mg3% | +269mg |
| Phosphorus | 277mg22% | 137mg11% | +140mg |
| Magnesium | 121mg29% | 11mg3% | +110mg |
| Zinc | 4.5mg41% | 0.60mg5% | +3.9mg |
| Copper | 1.2mg133% | <0.1mg2% | +1.2mg |
| Manganese | 4.5mg196% | <0.1mg0% | +4.5mg |
| Selenium | 3.8mcg7% | 12mcg23% | <0.1mcg |
🔬Nutritional Analysis
Calories: Greek Yogurt (Low Fat, Plain) is significantly lower in calories at just 73 kcal per 100g compared to 691 kcal for Nuts Pecans — that's 847% fewer calories, making Greek Yogurt (Low Fat, Plain) the better choice for calorie-conscious diets.
Protein: Both are similar in protein content, with Nuts Pecans providing 9.17g and Greek Yogurt (Low Fat, Plain) providing 9.95g per 100g.
Fat: Greek Yogurt (Low Fat, Plain) is the leaner option with 1.92g of total fat per 100g compared to 72g. Greek Yogurt (Low Fat, Plain) has less saturated fat (1.23g vs 6.18g).
Key Vitamins: The most notable vitamin differences are in Vitamin B12 (Greek Yogurt (Low Fat, Plain): 0.52mcg vs 0mcg), Vitamin A (Greek Yogurt (Low Fat, Plain): 90mcg vs 3mcg), Vitamin E (Nuts Pecans: 1.4mg 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 Sodium (Greek Yogurt (Low Fat, Plain): 34mg vs 0mg), Manganese (Nuts Pecans: 4.5mg vs 0.007mg), Iron (Nuts Pecans: 2.53mg vs 0.04mg). 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 Pecans fits a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Nuts Pecans or Greek Yogurt (Low Fat, Plain)?
- Greek Yogurt (Low Fat, Plain) has more protein with 9.95g per 100g compared to 9.17g for Nuts Pecans.
- Which is lower in calories, Nuts Pecans or Greek Yogurt (Low Fat, Plain)?
- Greek Yogurt (Low Fat, Plain) is lower in calories with 73 kcal per 100g versus 691 kcal.
- Is Nuts Pecans or Greek Yogurt (Low Fat, Plain) healthier?
- It depends on your goals. Nuts Pecans has 691 calories and 9.17g 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 Pecans or Greek Yogurt (Low Fat, Plain)?
- Greek Yogurt (Low Fat, Plain) is leaner with 1.92g of fat per 100g compared to 72g.
- Which has more fiber, Nuts Pecans or Greek Yogurt (Low Fat, Plain)?
- Nuts Pecans has more fiber with 9.6g per 100g compared to 0g.