Nuts WalnutsvsGreek Yogurt (Nonfat, Plain)
Nuts Walnuts has 654 calories and 15g protein per 100g. Greek Yogurt (Nonfat, Plain) has 54 calories and 9.5g protein per 100g Nuts Walnuts has more protein, Greek Yogurt (Nonfat, Plain) is lower in calories.
🎯When to Eat What
Goal-based picks for Nuts Walnuts vs Greek Yogurt (Nonfat, Plain)
Go with Greek Yogurt (Nonfat, Plain) at just 54 kcal per 100g — 92% fewer calories.
Greek Yogurt (Nonfat, Plain) packs 9.5g of protein per 100g (71% of calories from protein) — the better pick for muscle growth and recovery.
Greek Yogurt (Nonfat, Plain) is the heart-friendlier option with lower saturated fat.
Greek Yogurt (Nonfat, Plain) has only 3.4g carbs per 100g — the clear choice for low-carb diets.
Nuts Walnuts has 2.9mg of iron per 100g — important for energy and preventing anemia.
Nuts Walnuts edges ahead overall with more fiber, more protein — the more nutritious option for everyday eating.
⚠️Things to Watch
Nuts Walnuts
High in saturated fat with 6.13g per 100g, which is worth watching if you are managing heart health or cholesterol.
Calorie-dense at 654 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 Walnuts English | Yogurt Greek Nonfat Plain | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 654kcal33% | 54kcal3% | +600kcal |
| Protein | 15g30% | 9.5g19% | +5.7g |
| Total Fat | 65g84% | 0.24g0% | +65g |
| Saturated Fat | 6.1g31% | 0.14g1% | +6.0g |
| Trans Fat | — | <0.1g | — |
| Cholesterol | 0mg0% | 6.0mg2% | <0.1mg |
| Carbohydrates | 14g5% | 3.4g1% | +10g |
| Dietary Fiber | 6.7g24% | 0.20g1% | +6.5g |
| Sugars | 2.6g | — | — |
| ✨Vitamins | |||
| Vitamin A | 1.0mcg0% | 0mcg0% | +1.0mcg |
| Vitamin C | 1.3mg1% | 0.30mg0% | +1.0mg |
| Vitamin D | 0mcg0% | — | — |
| Vitamin E | 0.70mg5% | — | — |
| Vitamin K | 2.7mcg2% | — | — |
| Vitamin B6 | 0.54mg32% | — | — |
| Vitamin B12 | 0mcg0% | — | — |
| Folate | 98mcg25% | — | — |
| Thiamin (B1) | 0.34mg28% | — | — |
| Riboflavin (B2) | 0.15mg12% | — | — |
| Niacin (B3) | 1.1mg7% | — | — |
| 🔶Minerals | |||
| Sodium | 2.0mg0% | 37mg2% | <0.1mg |
| Calcium | 98mg8% | 112mg9% | <0.1mg |
| Iron | 2.9mg16% | <0.1mg0% | +2.9mg |
| Potassium | 441mg9% | — | — |
| Phosphorus | 346mg28% | — | — |
| Magnesium | 158mg38% | — | — |
| Zinc | 3.1mg28% | — | — |
| Copper | 1.6mg177% | — | — |
| Manganese | 3.4mg148% | — | — |
| Selenium | 4.9mcg9% | — | — |
🔬Nutritional Analysis
Calories: Greek Yogurt (Nonfat, Plain) is significantly lower in calories at just 54 kcal per 100g compared to 654 kcal for Nuts Walnuts — that's 1111% fewer calories, making Greek Yogurt (Nonfat, Plain) the better choice for calorie-conscious diets.
Protein: Nuts Walnuts has more protein per 100g (15.2g vs 9.53g), but Greek Yogurt (Nonfat, Plain) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Greek Yogurt (Nonfat, Plain) is the leaner option with 0.24g of total fat per 100g compared to 65.2g. Greek Yogurt (Nonfat, Plain) has less saturated fat (0.145g vs 6.13g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Nuts Walnuts: 1mcg vs 0mcg), Vitamin C (Nuts Walnuts: 1.3mg 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 Iron (Nuts Walnuts: 2.91mg vs 0.03mg), Sodium (Greek Yogurt (Nonfat, Plain): 37mg vs 2mg). 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 Walnuts fits a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Nuts Walnuts or Greek Yogurt (Nonfat, Plain)?
- Nuts Walnuts has more protein with 15.2g per 100g compared to 9.53g for Greek Yogurt (Nonfat, Plain).
- Which is lower in calories, Nuts Walnuts or Greek Yogurt (Nonfat, Plain)?
- Greek Yogurt (Nonfat, Plain) is lower in calories with 54 kcal per 100g versus 654 kcal.
- Is Nuts Walnuts or Greek Yogurt (Nonfat, Plain) healthier?
- It depends on your goals. Nuts Walnuts has 654 calories and 15.2g 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 Walnuts or Greek Yogurt (Nonfat, Plain)?
- Greek Yogurt (Nonfat, Plain) is leaner with 0.24g of fat per 100g compared to 65.2g.
- Which has more fiber, Nuts Walnuts or Greek Yogurt (Nonfat, Plain)?
- Nuts Walnuts has more fiber with 6.7g per 100g compared to 0.2g.