Nuts WalnutsvsGreek Yogurt (Low Fat, Plain)
Nuts Walnuts has 654 calories and 15g protein per 100g. Greek Yogurt (Low Fat, Plain) has 73 calories and 9.9g protein per 100g Nuts Walnuts has more protein, Greek Yogurt (Low Fat, Plain) is lower in calories.
🎯When to Eat What
Goal-based picks for Nuts Walnuts 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.
Greek Yogurt (Low Fat, Plain) has only 3.9g 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, more potassium — 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 (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 Walnuts English | Yogurt Greek Plain Lowfat | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 654kcal33% | 73kcal4% | +581kcal |
| Protein | 15g30% | 9.9g20% | +5.3g |
| Total Fat | 65g84% | 1.9g2% | +63g |
| Saturated Fat | 6.1g31% | 1.2g6% | +4.9g |
| Trans Fat | — | <0.1g | — |
| Cholesterol | 0mg0% | 10mg3% | <0.1mg |
| Carbohydrates | 14g5% | 3.9g1% | +9.8g |
| Dietary Fiber | 6.7g24% | 0g0% | +6.7g |
| Sugars | 2.6g | 3.6g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 1.0mcg0% | 90mcg10% | <0.1mcg |
| Vitamin C | 1.3mg1% | 0.80mg1% | +0.50mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.70mg5% | <0.1mg0% | +0.66mg |
| Vitamin K | 2.7mcg2% | 0.20mcg0% | +2.5mcg |
| Vitamin B6 | 0.54mg32% | <0.1mg3% | +0.48mg |
| Vitamin B12 | 0mcg0% | 0.52mcg22% | <0.1mcg |
| Folate | 98mcg25% | 12mcg3% | +86mcg |
| Thiamin (B1) | 0.34mg28% | <0.1mg4% | +0.30mg |
| Riboflavin (B2) | 0.15mg12% | 0.23mg18% | <0.1mg |
| Niacin (B3) | 1.1mg7% | 0.20mg1% | +0.92mg |
| 🔶Minerals | |||
| Sodium | 2.0mg0% | 34mg1% | <0.1mg |
| Calcium | 98mg8% | 115mg9% | <0.1mg |
| Iron | 2.9mg16% | <0.1mg0% | +2.9mg |
| Potassium | 441mg9% | 141mg3% | +300mg |
| Phosphorus | 346mg28% | 137mg11% | +209mg |
| Magnesium | 158mg38% | 11mg3% | +147mg |
| Zinc | 3.1mg28% | 0.60mg5% | +2.5mg |
| Copper | 1.6mg177% | <0.1mg2% | +1.6mg |
| Manganese | 3.4mg148% | <0.1mg0% | +3.4mg |
| Selenium | 4.9mcg9% | 12mcg23% | <0.1mcg |
🔬Nutritional Analysis
Calories: Greek Yogurt (Low Fat, Plain) is significantly lower in calories at just 73 kcal per 100g compared to 654 kcal for Nuts Walnuts — that's 796% fewer calories, making Greek Yogurt (Low Fat, Plain) the better choice for calorie-conscious diets.
Protein: Nuts Walnuts has more protein per 100g (15.2g 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 65.2g. Greek Yogurt (Low Fat, Plain) has less saturated fat (1.23g vs 6.13g).
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 1mcg), Vitamin E (Nuts Walnuts: 0.7mg 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 Manganese (Nuts Walnuts: 3.41mg vs 0.007mg), Iron (Nuts Walnuts: 2.91mg vs 0.04mg), Copper (Nuts Walnuts: 1.59mg 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 Walnuts fits a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Nuts Walnuts or Greek Yogurt (Low Fat, Plain)?
- Nuts Walnuts has more protein with 15.2g per 100g compared to 9.95g for Greek Yogurt (Low Fat, Plain).
- Which is lower in calories, Nuts Walnuts or Greek Yogurt (Low Fat, Plain)?
- Greek Yogurt (Low Fat, Plain) is lower in calories with 73 kcal per 100g versus 654 kcal.
- Is Nuts Walnuts or Greek Yogurt (Low Fat, Plain) healthier?
- It depends on your goals. Nuts Walnuts has 654 calories and 15.2g 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 Walnuts or Greek Yogurt (Low Fat, Plain)?
- Greek Yogurt (Low Fat, Plain) is leaner with 1.92g of fat per 100g compared to 65.2g.
- Which has more fiber, Nuts Walnuts or Greek Yogurt (Low Fat, Plain)?
- Nuts Walnuts has more fiber with 6.7g per 100g compared to 0g.