Nuts Pistachio Nuts (Raw)vsGreek Yogurt (Low Fat, Plain)
Nuts Pistachio Nuts (Raw) has 560 calories and 20g protein per 100g. Greek Yogurt (Low Fat, Plain) has 73 calories and 9.9g protein per 100g Nuts Pistachio Nuts (Raw) has more protein, Greek Yogurt (Low Fat, Plain) is lower in calories.
🎯When to Eat What
Goal-based picks for Nuts Pistachio Nuts (Raw) vs Greek Yogurt (Low Fat, Plain)
Go with Greek Yogurt (Low Fat, Plain) at just 73 kcal per 100g — 87% fewer calories.
Nuts Pistachio Nuts (Raw) has both iron (3.9mg) and vitamin C (5.6mg) — vitamin C can boost iron absorption by up to 6x.
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 Pistachio Nuts (Raw) is the heart-friendlier option with less sodium, more fiber, more potassium.
Nuts Pistachio Nuts (Raw) delivers 5.6mg of vitamin C per 100g — great for immune function and skin health.
Greek Yogurt (Low Fat, Plain) has only 3.9g carbs per 100g — the clear choice for low-carb diets.
⚠️Things to Watch
Nuts Pistachio Nuts (Raw)
High in saturated fat with 5.91g per 100g, which is worth watching if you are managing heart health or cholesterol.
Calorie-dense at 560 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 Pistachio Nuts | Yogurt Greek Plain Lowfat | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 560kcal28% | 73kcal4% | +487kcal |
| Protein | 20g40% | 9.9g20% | +10g |
| Total Fat | 45g58% | 1.9g2% | +43g |
| Saturated Fat | 5.9g30% | 1.2g6% | +4.7g |
| Trans Fat | 0g | <0.1g | <0.1g |
| Cholesterol | 0mg0% | 10mg3% | <0.1mg |
| Carbohydrates | 27g10% | 3.9g1% | +23g |
| Dietary Fiber | 11g38% | 0g0% | +11g |
| Sugars | 7.7g | 3.6g | +4.1g |
| ✨Vitamins | |||
| Vitamin A | 26mcg3% | 90mcg10% | <0.1mcg |
| Vitamin C | 5.6mg6% | 0.80mg1% | +4.8mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 2.9mg19% | <0.1mg0% | +2.8mg |
| Vitamin K | — | 0.20mcg0% | — |
| Vitamin B6 | 1.7mg100% | <0.1mg3% | +1.6mg |
| Vitamin B12 | 0mcg0% | 0.52mcg22% | <0.1mcg |
| Folate | 51mcg13% | 12mcg3% | +39mcg |
| Thiamin (B1) | 0.87mg73% | <0.1mg4% | +0.83mg |
| Riboflavin (B2) | 0.16mg12% | 0.23mg18% | <0.1mg |
| Niacin (B3) | 1.3mg8% | 0.20mg1% | +1.1mg |
| 🔶Minerals | |||
| Sodium | 1.0mg0% | 34mg1% | <0.1mg |
| Calcium | 105mg8% | 115mg9% | <0.1mg |
| Iron | 3.9mg22% | <0.1mg0% | +3.9mg |
| Potassium | 1020mg22% | 141mg3% | +879mg |
| Phosphorus | 490mg39% | 137mg11% | +353mg |
| Magnesium | 121mg29% | 11mg3% | +110mg |
| Zinc | 2.2mg20% | 0.60mg5% | +1.6mg |
| Copper | 1.3mg144% | <0.1mg2% | +1.3mg |
| Manganese | 1.2mg52% | <0.1mg0% | +1.2mg |
| Selenium | 7.0mcg13% | 12mcg23% | <0.1mcg |
🔬Nutritional Analysis
Calories: Greek Yogurt (Low Fat, Plain) is significantly lower in calories at just 73 kcal per 100g compared to 560 kcal for Nuts Pistachio Nuts (Raw) — that's 667% fewer calories, making Greek Yogurt (Low Fat, Plain) the better choice for calorie-conscious diets.
Protein: Nuts Pistachio Nuts (Raw) has more protein per 100g (20.2g 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 45.3g. Greek Yogurt (Low Fat, Plain) has less saturated fat (1.23g vs 5.91g).
Key Vitamins: The most notable vitamin differences are in Vitamin B12 (Greek Yogurt (Low Fat, Plain): 0.52mcg vs 0mcg), Vitamin E (Nuts Pistachio Nuts (Raw): 2.86mg vs 0.04mg), Vitamin B6 (Nuts Pistachio Nuts (Raw): 1.7mg vs 0.055mg). 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 Pistachio Nuts (Raw): 3.92mg vs 0.04mg), Manganese (Nuts Pistachio Nuts (Raw): 1.2mg vs 0.007mg), Copper (Nuts Pistachio Nuts (Raw): 1.3mg 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. Nuts Pistachio Nuts (Raw) fits a high-protein diet. Greek Yogurt (Low Fat, Plain) fits a low-fat diet. Both fit a low-sodium diet. Nuts Pistachio Nuts (Raw) fits a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Nuts Pistachio Nuts (Raw) or Greek Yogurt (Low Fat, Plain)?
- Nuts Pistachio Nuts (Raw) has more protein with 20.2g per 100g compared to 9.95g for Greek Yogurt (Low Fat, Plain).
- Which is lower in calories, Nuts Pistachio Nuts (Raw) or Greek Yogurt (Low Fat, Plain)?
- Greek Yogurt (Low Fat, Plain) is lower in calories with 73 kcal per 100g versus 560 kcal.
- Is Nuts Pistachio Nuts (Raw) or Greek Yogurt (Low Fat, Plain) healthier?
- It depends on your goals. Nuts Pistachio Nuts (Raw) has 560 calories and 20.2g 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 Pistachio Nuts (Raw) or Greek Yogurt (Low Fat, Plain)?
- Greek Yogurt (Low Fat, Plain) is leaner with 1.92g of fat per 100g compared to 45.3g.
- Which has more fiber, Nuts Pistachio Nuts (Raw) or Greek Yogurt (Low Fat, Plain)?
- Nuts Pistachio Nuts (Raw) has more fiber with 10.6g per 100g compared to 0g.