Peanuts All Types (Raw)vsGreek Yogurt (Nonfat, Plain)
Peanuts All Types (Raw) has 567 calories and 26g protein per 100g. Greek Yogurt (Nonfat, Plain) has 54 calories and 9.5g protein per 100g Peanuts All Types (Raw) has more protein, Greek Yogurt (Nonfat, Plain) is lower in calories.
🎯When to Eat What
Goal-based picks for Peanuts All Types (Raw) vs Greek Yogurt (Nonfat, Plain)
Go with Greek Yogurt (Nonfat, Plain) at just 54 kcal per 100g — 90% fewer calories.
Peanuts All Types (Raw) will keep you satisfied longer with 8.5g fiber, 25.8g protein, 49.2g fat — 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.
Greek Yogurt (Nonfat, Plain) has only 3.4g carbs per 100g — the clear choice for low-carb diets.
Peanuts All Types (Raw) has 4.6mg of iron per 100g — important for energy and preventing anemia.
Peanuts All Types (Raw) edges ahead overall with more fiber, more protein — the more nutritious option for everyday eating.
⚠️Things to Watch
Peanuts All Types (Raw)
High in saturated fat with 6.28g per 100g, which is worth watching if you are managing heart health or cholesterol.
Calorie-dense at 567 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 | Peanuts All Types | Yogurt Greek Nonfat Plain | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 567kcal28% | 54kcal3% | +513kcal |
| Protein | 26g52% | 9.5g19% | +16g |
| Total Fat | 49g63% | 0.24g0% | +49g |
| Saturated Fat | 6.3g31% | 0.14g1% | +6.1g |
| Trans Fat | 0g | <0.1g | <0.1g |
| Cholesterol | 0mg0% | 6.0mg2% | <0.1mg |
| Carbohydrates | 16g6% | 3.4g1% | +13g |
| Dietary Fiber | 8.5g30% | 0.20g1% | +8.3g |
| Sugars | 4.7g | — | — |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 0mcg0% | — |
| Vitamin C | 0mg0% | 0.30mg0% | <0.1mg |
| Vitamin D | 0mcg0% | — | — |
| Vitamin E | 8.3mg56% | — | — |
| Vitamin K | 0mcg0% | — | — |
| Vitamin B6 | 0.35mg20% | — | — |
| Vitamin B12 | 0mcg0% | — | — |
| Folate | 240mcg60% | — | — |
| Thiamin (B1) | 0.64mg53% | — | — |
| Riboflavin (B2) | 0.14mg10% | — | — |
| Niacin (B3) | 12mg76% | — | — |
| 🔶Minerals | |||
| Sodium | 18mg1% | 37mg2% | <0.1mg |
| Calcium | 92mg7% | 112mg9% | <0.1mg |
| Iron | 4.6mg25% | <0.1mg0% | +4.5mg |
| Potassium | 705mg15% | — | — |
| Phosphorus | 376mg30% | — | — |
| Magnesium | 168mg40% | — | — |
| Zinc | 3.3mg30% | — | — |
| Copper | 1.1mg127% | — | — |
| Manganese | 1.9mg84% | — | — |
| Selenium | 7.2mcg13% | — | — |
🔬Nutritional Analysis
Calories: Greek Yogurt (Nonfat, Plain) is significantly lower in calories at just 54 kcal per 100g compared to 567 kcal for Peanuts All Types (Raw) — that's 950% fewer calories, making Greek Yogurt (Nonfat, Plain) the better choice for calorie-conscious diets.
Protein: Peanuts All Types (Raw) has more protein per 100g (25.8g 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 49.2g. Greek Yogurt (Nonfat, Plain) has less saturated fat (0.145g vs 6.28g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Greek Yogurt (Nonfat, Plain): 0.3mg vs 0mg). 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 (Peanuts All Types (Raw): 4.58mg vs 0.03mg), Sodium (Greek Yogurt (Nonfat, Plain): 37mg vs 18mg). 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. Peanuts All Types (Raw) fits a high-protein diet. Greek Yogurt (Nonfat, Plain) fits a low-fat diet. Both fit a low-sodium diet. Peanuts All Types (Raw) fits a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Peanuts All Types (Raw) or Greek Yogurt (Nonfat, Plain)?
- Peanuts All Types (Raw) has more protein with 25.8g per 100g compared to 9.53g for Greek Yogurt (Nonfat, Plain).
- Which is lower in calories, Peanuts All Types (Raw) or Greek Yogurt (Nonfat, Plain)?
- Greek Yogurt (Nonfat, Plain) is lower in calories with 54 kcal per 100g versus 567 kcal.
- Is Peanuts All Types (Raw) or Greek Yogurt (Nonfat, Plain) healthier?
- It depends on your goals. Peanuts All Types (Raw) has 567 calories and 25.8g 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, Peanuts All Types (Raw) or Greek Yogurt (Nonfat, Plain)?
- Greek Yogurt (Nonfat, Plain) is leaner with 0.24g of fat per 100g compared to 49.2g.
- Which has more fiber, Peanuts All Types (Raw) or Greek Yogurt (Nonfat, Plain)?
- Peanuts All Types (Raw) has more fiber with 8.5g per 100g compared to 0.2g.