Side-by-Side Comparison

Almonds (Raw) vs Greek Yogurt (Plain Nonfat)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Clean raw whole almonds with natural brown skin in minimalist ceramic dish

nuts seeds

Almonds (Raw)

579Calories

21.1Protein

12.5Fiber

0.0Vit C

View Details

Thick creamy plain Greek yogurt presented in a minimalist ceramic bowl

dairy

Greek Yogurt (Plain Nonfat)

59Calories

10.2Protein

0.0Fiber

0.0Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-90%

Greek Yogurt (Plain Nonfat)

Greek Yogurt (Plain Nonfat) has fewer calories (energy) (59 kcal vs 579 kcal, 520 kcal less).

Higher Protein

+108%

Almonds (Raw)

Almonds (Raw) provides 21.2 g vs 10.2 g in Greek Yogurt (Plain Nonfat) (+11.0 g, +108%).

Higher Dietary Fiber

Almonds (Raw)

Almonds (Raw) provides 12.5 g vs 0 g in Greek Yogurt (Plain Nonfat) (+12.5 g).

Higher Potassium

+420%

Almonds (Raw)

Almonds (Raw) provides 733 mg vs 141 mg in Greek Yogurt (Plain Nonfat) (+592 mg, +420%).

Comparing per 100 g standard edible portion.

Nutrient

Almonds (Raw)100 g edible portion

Greek Yogurt (Plain Nonfat)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Almonds (Raw) higher

Almonds (Raw)

579 kcal29% DV

Greek Yogurt (Plain Nonfat)

59 kcal3% DV

Almonds (Raw) provides 579 kcal vs 59 kcal in Greek Yogurt (Plain Nonfat) (+520 kcal, +881%).

ProteinAlmonds (Raw) higher

Almonds (Raw)

21.2 g42% DV

Greek Yogurt (Plain Nonfat)

10.2 g20% DV

Almonds (Raw) provides 21.2 g vs 10.2 g in Greek Yogurt (Plain Nonfat) (+11.0 g, +108%).

CarbohydratesAlmonds (Raw) higher

Almonds (Raw)

21.6 g8% DV

Greek Yogurt (Plain Nonfat)

3.6 g1% DV

Almonds (Raw) provides 21.6 g vs 3.6 g in Greek Yogurt (Plain Nonfat) (+18.0 g, +499%).

Dietary FiberAlmonds (Raw) higher

Almonds (Raw)

12.5 g45% DV

Greek Yogurt (Plain Nonfat)

0 g

Almonds (Raw) has higher dietary fiber (12.5 g vs 0 g).

Total FatAlmonds (Raw) higher

Almonds (Raw)

49.9 g64% DV

Greek Yogurt (Plain Nonfat)

0.39 g1% DV

Almonds (Raw) provides 49.9 g vs 0.39 g in Greek Yogurt (Plain Nonfat) (+49.5 g, +12703%).

Total SugarsAlmonds (Raw) higher

Almonds (Raw)

4.4 g9% DV

Greek Yogurt (Plain Nonfat)

3.2 g6% DV

Almonds (Raw) provides 4.4 g vs 3.2 g in Greek Yogurt (Plain Nonfat) (+1.1 g, +34%).

Vitamins12 nutrients

Vitamin CSimilar

Almonds (Raw)

0 mg

Greek Yogurt (Plain Nonfat)

0 mg

Both Almonds (Raw) and Greek Yogurt (Plain Nonfat) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Greek Yogurt (Plain Nonfat) higher

Almonds (Raw)

0 µg

Greek Yogurt (Plain Nonfat)

2.0 µg

Greek Yogurt (Plain Nonfat) has higher vitamin a (rae) (2.0 µg vs 0 µg).

Vitamin DSimilar

Almonds (Raw)

0 µg

Greek Yogurt (Plain Nonfat)

0 µg

Both Almonds (Raw) and Greek Yogurt (Plain Nonfat) provide similar amounts of vitamin d (0 µg).

Vitamin EAlmonds (Raw) higher

Almonds (Raw)

25.6 mg171% DV

Greek Yogurt (Plain Nonfat)

0.03 mg

Almonds (Raw) provides 25.6 mg vs 0.03 mg in Greek Yogurt (Plain Nonfat) (+25.6 mg, +85333%).

Vitamin KGreek Yogurt (Plain Nonfat) higher

Almonds (Raw)

0 µg

Greek Yogurt (Plain Nonfat)

0.2 µg

Greek Yogurt (Plain Nonfat) provides slightly more vitamin k (0.2 µg vs 0 µg).

Folate (DFE)Almonds (Raw) higher

Almonds (Raw)

44 µg11% DV

Greek Yogurt (Plain Nonfat)

7.0 µg2% DV

Almonds (Raw) provides 44 µg vs 7.0 µg in Greek Yogurt (Plain Nonfat) (+37 µg, +529%).

Thiamin (Vitamin B1)Almonds (Raw) higher

Almonds (Raw)

0.21 mg17% DV

Greek Yogurt (Plain Nonfat)

0.02 mg2% DV

Almonds (Raw) provides 0.21 mg vs 0.02 mg in Greek Yogurt (Plain Nonfat) (+0.18 mg, +791%).

Riboflavin (Vitamin B2)Almonds (Raw) higher

Almonds (Raw)

1.1 mg88% DV

Greek Yogurt (Plain Nonfat)

0.28 mg21% DV

Almonds (Raw) provides 1.1 mg vs 0.28 mg in Greek Yogurt (Plain Nonfat) (+0.86 mg, +309%).

Niacin (Vitamin B3)Almonds (Raw) higher

Almonds (Raw)

3.6 mg23% DV

Greek Yogurt (Plain Nonfat)

0.21 mg1% DV

Almonds (Raw) provides 3.6 mg vs 0.21 mg in Greek Yogurt (Plain Nonfat) (+3.4 mg, +1639%).

Pantothenic Acid (B5)Similar

Almonds (Raw)

0.47 mg9% DV

Greek Yogurt (Plain Nonfat)

0.45 mg9% DV

Both Almonds (Raw) and Greek Yogurt (Plain Nonfat) provide similar amounts of pantothenic acid (b5) (0.47 mg).

Vitamin B6Almonds (Raw) higher

Almonds (Raw)

0.14 mg8% DV

Greek Yogurt (Plain Nonfat)

0.06 mg4% DV

Almonds (Raw) provides slightly more vitamin b6 (0.14 mg vs 0.06 mg).

Vitamin B12Greek Yogurt (Plain Nonfat) higher

Almonds (Raw)

0 µg

Greek Yogurt (Plain Nonfat)

0.8 µg31% DV

Greek Yogurt (Plain Nonfat) has higher vitamin b12 (0.8 µg vs 0 µg).

Minerals7 nutrients

SodiumGreek Yogurt (Plain Nonfat) higher

Almonds (Raw)

1.0 mg

Greek Yogurt (Plain Nonfat)

36.0 mg2% DV

Greek Yogurt (Plain Nonfat) provides 36.0 mg vs 1.0 mg in Almonds (Raw) (+35.0 mg, +3500%).

PotassiumAlmonds (Raw) higher

Almonds (Raw)

733 mg16% DV

Greek Yogurt (Plain Nonfat)

141 mg3% DV

Almonds (Raw) provides 733 mg vs 141 mg in Greek Yogurt (Plain Nonfat) (+592 mg, +420%).

CalciumAlmonds (Raw) higher

Almonds (Raw)

269 mg21% DV

Greek Yogurt (Plain Nonfat)

110 mg8% DV

Almonds (Raw) provides 269 mg vs 110 mg in Greek Yogurt (Plain Nonfat) (+159 mg, +145%).

IronAlmonds (Raw) higher

Almonds (Raw)

3.7 mg21% DV

Greek Yogurt (Plain Nonfat)

0.05 mg

Almonds (Raw) provides 3.7 mg vs 0.05 mg in Greek Yogurt (Plain Nonfat) (+3.7 mg, +7320%).

MagnesiumAlmonds (Raw) higher

Almonds (Raw)

270 mg64% DV

Greek Yogurt (Plain Nonfat)

11.0 mg3% DV

Almonds (Raw) provides 270 mg vs 11.0 mg in Greek Yogurt (Plain Nonfat) (+259 mg, +2355%).

PhosphorusAlmonds (Raw) higher

Almonds (Raw)

481 mg38% DV

Greek Yogurt (Plain Nonfat)

135 mg11% DV

Almonds (Raw) provides 481 mg vs 135 mg in Greek Yogurt (Plain Nonfat) (+346 mg, +256%).

ZincAlmonds (Raw) higher

Almonds (Raw)

3.1 mg28% DV

Greek Yogurt (Plain Nonfat)

0.52 mg5% DV

Almonds (Raw) provides 3.1 mg vs 0.52 mg in Greek Yogurt (Plain Nonfat) (+2.6 mg, +500%).

Lipids1 nutrients

Saturated FatAlmonds (Raw) higher

Almonds (Raw)

3.8 g19% DV

Greek Yogurt (Plain Nonfat)

0.12 g1% DV

Almonds (Raw) provides 3.8 g vs 0.12 g in Greek Yogurt (Plain Nonfat) (+3.7 g, +3067%).

Nutrient

Almonds (Raw)28 g (1 oz / 23 almonds (28 g))

Greek Yogurt (Plain Nonfat)200 g (1 cup container (200 g))

Macronutrients6 nutrients

Calories (Energy)Almonds (Raw) higher

Almonds (Raw)

162 kcal8% DV

Greek Yogurt (Plain Nonfat)

118 kcal6% DV

Almonds (Raw) provides 162 kcal vs 118 kcal in Greek Yogurt (Plain Nonfat) (+44 kcal, +37%).

ProteinGreek Yogurt (Plain Nonfat) higher

Almonds (Raw)

5.9 g12% DV

Greek Yogurt (Plain Nonfat)

20.4 g41% DV

Greek Yogurt (Plain Nonfat) provides 20.4 g vs 5.9 g in Almonds (Raw) (+14.5 g, +244%).

CarbohydratesGreek Yogurt (Plain Nonfat) higher

Almonds (Raw)

6.0 g2% DV

Greek Yogurt (Plain Nonfat)

7.2 g3% DV

Greek Yogurt (Plain Nonfat) provides 7.2 g vs 6.0 g in Almonds (Raw) (+1.2 g, +19%).

Dietary FiberAlmonds (Raw) higher

Almonds (Raw)

3.5 g13% DV

Greek Yogurt (Plain Nonfat)

0 g

Almonds (Raw) has higher dietary fiber (3.5 g vs 0 g).

Total FatAlmonds (Raw) higher

Almonds (Raw)

14.0 g18% DV

Greek Yogurt (Plain Nonfat)

0.78 g1% DV

Almonds (Raw) provides 14.0 g vs 0.78 g in Greek Yogurt (Plain Nonfat) (+13.2 g, +1692%).

Total SugarsGreek Yogurt (Plain Nonfat) higher

Almonds (Raw)

1.2 g2% DV

Greek Yogurt (Plain Nonfat)

6.5 g13% DV

Greek Yogurt (Plain Nonfat) provides 6.5 g vs 1.2 g in Almonds (Raw) (+5.3 g, +432%).

Vitamins12 nutrients

Vitamin CSimilar

Almonds (Raw)

0 mg

Greek Yogurt (Plain Nonfat)

0 mg

Both Almonds (Raw) and Greek Yogurt (Plain Nonfat) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Greek Yogurt (Plain Nonfat) higher

Almonds (Raw)

0 µg

Greek Yogurt (Plain Nonfat)

4.0 µg

Greek Yogurt (Plain Nonfat) has higher vitamin a (rae) (4.0 µg vs 0 µg).

Vitamin DSimilar

Almonds (Raw)

0 µg

Greek Yogurt (Plain Nonfat)

0 µg

Both Almonds (Raw) and Greek Yogurt (Plain Nonfat) provide similar amounts of vitamin d (0 µg).

Vitamin EAlmonds (Raw) higher

Almonds (Raw)

7.2 mg48% DV

Greek Yogurt (Plain Nonfat)

0.06 mg

Almonds (Raw) provides 7.2 mg vs 0.06 mg in Greek Yogurt (Plain Nonfat) (+7.1 mg, +11861%).

Vitamin KGreek Yogurt (Plain Nonfat) higher

Almonds (Raw)

0 µg

Greek Yogurt (Plain Nonfat)

0.4 µg

Greek Yogurt (Plain Nonfat) has higher vitamin k (0.4 µg vs 0 µg).

Folate (DFE)Greek Yogurt (Plain Nonfat) higher

Almonds (Raw)

12 µg3% DV

Greek Yogurt (Plain Nonfat)

14 µg4% DV

Greek Yogurt (Plain Nonfat) provides 14 µg vs 12 µg in Almonds (Raw) (+1.7 µg, +14%).

Thiamin (Vitamin B1)Similar

Almonds (Raw)

0.06 mg5% DV

Greek Yogurt (Plain Nonfat)

0.05 mg4% DV

Both Almonds (Raw) and Greek Yogurt (Plain Nonfat) provide similar amounts of thiamin (vitamin b1) (0.06 mg).

Riboflavin (Vitamin B2)Greek Yogurt (Plain Nonfat) higher

Almonds (Raw)

0.32 mg25% DV

Greek Yogurt (Plain Nonfat)

0.56 mg43% DV

Greek Yogurt (Plain Nonfat) provides 0.56 mg vs 0.32 mg in Almonds (Raw) (+0.24 mg, +74%).

Niacin (Vitamin B3)Almonds (Raw) higher

Almonds (Raw)

1.0 mg6% DV

Greek Yogurt (Plain Nonfat)

0.42 mg3% DV

Almonds (Raw) provides 1.0 mg vs 0.42 mg in Greek Yogurt (Plain Nonfat) (+0.60 mg, +144%).

Pantothenic Acid (B5)Greek Yogurt (Plain Nonfat) higher

Almonds (Raw)

0.13 mg3% DV

Greek Yogurt (Plain Nonfat)

0.90 mg18% DV

Greek Yogurt (Plain Nonfat) provides 0.90 mg vs 0.13 mg in Almonds (Raw) (+0.76 mg, +579%).

Vitamin B6Greek Yogurt (Plain Nonfat) higher

Almonds (Raw)

0.04 mg2% DV

Greek Yogurt (Plain Nonfat)

0.13 mg7% DV

Greek Yogurt (Plain Nonfat) provides slightly more vitamin b6 (0.13 mg vs 0.04 mg).

Vitamin B12Greek Yogurt (Plain Nonfat) higher

Almonds (Raw)

0 µg

Greek Yogurt (Plain Nonfat)

1.5 µg63% DV

Greek Yogurt (Plain Nonfat) has higher vitamin b12 (1.5 µg vs 0 µg).

Minerals7 nutrients

SodiumGreek Yogurt (Plain Nonfat) higher

Almonds (Raw)

0.28 mg

Greek Yogurt (Plain Nonfat)

72.0 mg3% DV

Greek Yogurt (Plain Nonfat) provides 72.0 mg vs 0.28 mg in Almonds (Raw) (+71.7 mg, +25614%).

PotassiumGreek Yogurt (Plain Nonfat) higher

Almonds (Raw)

205 mg4% DV

Greek Yogurt (Plain Nonfat)

282 mg6% DV

Greek Yogurt (Plain Nonfat) provides 282 mg vs 205 mg in Almonds (Raw) (+76.8 mg, +37%).

CalciumGreek Yogurt (Plain Nonfat) higher

Almonds (Raw)

75.3 mg6% DV

Greek Yogurt (Plain Nonfat)

220 mg17% DV

Greek Yogurt (Plain Nonfat) provides 220 mg vs 75.3 mg in Almonds (Raw) (+145 mg, +192%).

IronAlmonds (Raw) higher

Almonds (Raw)

1.0 mg6% DV

Greek Yogurt (Plain Nonfat)

0.10 mg1% DV

Almonds (Raw) provides 1.0 mg vs 0.10 mg in Greek Yogurt (Plain Nonfat) (+0.94 mg, +939%).

MagnesiumAlmonds (Raw) higher

Almonds (Raw)

75.6 mg18% DV

Greek Yogurt (Plain Nonfat)

22.0 mg5% DV

Almonds (Raw) provides 75.6 mg vs 22.0 mg in Greek Yogurt (Plain Nonfat) (+53.6 mg, +244%).

PhosphorusGreek Yogurt (Plain Nonfat) higher

Almonds (Raw)

135 mg11% DV

Greek Yogurt (Plain Nonfat)

270 mg22% DV

Greek Yogurt (Plain Nonfat) provides 270 mg vs 135 mg in Almonds (Raw) (+135 mg, +100%).

ZincGreek Yogurt (Plain Nonfat) higher

Almonds (Raw)

0.87 mg8% DV

Greek Yogurt (Plain Nonfat)

1.0 mg9% DV

Greek Yogurt (Plain Nonfat) provides 1.0 mg vs 0.87 mg in Almonds (Raw) (+0.17 mg, +19%).

Lipids1 nutrients

Saturated FatAlmonds (Raw) higher

Almonds (Raw)

1.1 g5% DV

Greek Yogurt (Plain Nonfat)

0.24 g1% DV

Almonds (Raw) provides 1.1 g vs 0.24 g in Greek Yogurt (Plain Nonfat) (+0.82 g, +343%).

Nutrient

Almonds (Raw)Amount per 100 kcal (17 g)

Greek Yogurt (Plain Nonfat)Amount per 100 kcal (169 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Almonds (Raw)

98 kcal5% DV

Greek Yogurt (Plain Nonfat)

100 kcal5% DV

Both Almonds (Raw) and Greek Yogurt (Plain Nonfat) provide similar amounts of calories (energy) (98 kcal).

ProteinGreek Yogurt (Plain Nonfat) higher

Almonds (Raw)

3.6 g7% DV

Greek Yogurt (Plain Nonfat)

17.2 g34% DV

Greek Yogurt (Plain Nonfat) provides 17.2 g vs 3.6 g in Almonds (Raw) (+13.6 g, +379%).

CarbohydratesGreek Yogurt (Plain Nonfat) higher

Almonds (Raw)

3.7 g1% DV

Greek Yogurt (Plain Nonfat)

6.1 g2% DV

Greek Yogurt (Plain Nonfat) provides 6.1 g vs 3.7 g in Almonds (Raw) (+2.4 g, +66%).

Dietary FiberAlmonds (Raw) higher

Almonds (Raw)

2.1 g8% DV

Greek Yogurt (Plain Nonfat)

0 g

Almonds (Raw) has higher dietary fiber (2.1 g vs 0 g).

Total FatAlmonds (Raw) higher

Almonds (Raw)

8.5 g11% DV

Greek Yogurt (Plain Nonfat)

0.66 g1% DV

Almonds (Raw) provides 8.5 g vs 0.66 g in Greek Yogurt (Plain Nonfat) (+7.8 g, +1188%).

Total SugarsGreek Yogurt (Plain Nonfat) higher

Almonds (Raw)

0.74 g1% DV

Greek Yogurt (Plain Nonfat)

5.5 g11% DV

Greek Yogurt (Plain Nonfat) provides 5.5 g vs 0.74 g in Almonds (Raw) (+4.7 g, +640%).

Vitamins12 nutrients

Vitamin CSimilar

Almonds (Raw)

0 mg

Greek Yogurt (Plain Nonfat)

0 mg

Both Almonds (Raw) and Greek Yogurt (Plain Nonfat) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Greek Yogurt (Plain Nonfat) higher

Almonds (Raw)

0 µg

Greek Yogurt (Plain Nonfat)

3.4 µg

Greek Yogurt (Plain Nonfat) has higher vitamin a (rae) (3.4 µg vs 0 µg).

Vitamin DSimilar

Almonds (Raw)

0 µg

Greek Yogurt (Plain Nonfat)

0 µg

Both Almonds (Raw) and Greek Yogurt (Plain Nonfat) provide similar amounts of vitamin d (0 µg).

Vitamin EAlmonds (Raw) higher

Almonds (Raw)

4.4 mg29% DV

Greek Yogurt (Plain Nonfat)

0.05 mg

Almonds (Raw) provides 4.4 mg vs 0.05 mg in Greek Yogurt (Plain Nonfat) (+4.3 mg, +8494%).

Vitamin KGreek Yogurt (Plain Nonfat) higher

Almonds (Raw)

0 µg

Greek Yogurt (Plain Nonfat)

0.3 µg

Greek Yogurt (Plain Nonfat) has higher vitamin k (0.3 µg vs 0 µg).

Folate (DFE)Greek Yogurt (Plain Nonfat) higher

Almonds (Raw)

7.5 µg2% DV

Greek Yogurt (Plain Nonfat)

12 µg3% DV

Greek Yogurt (Plain Nonfat) provides 12 µg vs 7.5 µg in Almonds (Raw) (+4.4 µg, +58%).

Thiamin (Vitamin B1)Similar

Almonds (Raw)

0.03 mg3% DV

Greek Yogurt (Plain Nonfat)

0.04 mg3% DV

Both Almonds (Raw) and Greek Yogurt (Plain Nonfat) provide similar amounts of thiamin (vitamin b1) (0.03 mg).

Riboflavin (Vitamin B2)Greek Yogurt (Plain Nonfat) higher

Almonds (Raw)

0.19 mg15% DV

Greek Yogurt (Plain Nonfat)

0.47 mg36% DV

Greek Yogurt (Plain Nonfat) provides 0.47 mg vs 0.19 mg in Almonds (Raw) (+0.28 mg, +143%).

Niacin (Vitamin B3)Almonds (Raw) higher

Almonds (Raw)

0.62 mg4% DV

Greek Yogurt (Plain Nonfat)

0.35 mg2% DV

Almonds (Raw) provides 0.62 mg vs 0.35 mg in Greek Yogurt (Plain Nonfat) (+0.26 mg, +75%).

Pantothenic Acid (B5)Greek Yogurt (Plain Nonfat) higher

Almonds (Raw)

0.08 mg2% DV

Greek Yogurt (Plain Nonfat)

0.76 mg15% DV

Greek Yogurt (Plain Nonfat) provides 0.76 mg vs 0.08 mg in Almonds (Raw) (+0.68 mg, +846%).

Vitamin B6Greek Yogurt (Plain Nonfat) higher

Almonds (Raw)

0.02 mg1% DV

Greek Yogurt (Plain Nonfat)

0.11 mg6% DV

Greek Yogurt (Plain Nonfat) provides slightly more vitamin b6 (0.11 mg vs 0.02 mg).

Vitamin B12Greek Yogurt (Plain Nonfat) higher

Almonds (Raw)

0 µg

Greek Yogurt (Plain Nonfat)

1.3 µg53% DV

Greek Yogurt (Plain Nonfat) has higher vitamin b12 (1.3 µg vs 0 µg).

Minerals7 nutrients

SodiumGreek Yogurt (Plain Nonfat) higher

Almonds (Raw)

0.17 mg

Greek Yogurt (Plain Nonfat)

60.8 mg3% DV

Greek Yogurt (Plain Nonfat) provides 60.8 mg vs 0.17 mg in Almonds (Raw) (+60.7 mg, +35688%).

PotassiumGreek Yogurt (Plain Nonfat) higher

Almonds (Raw)

125 mg3% DV

Greek Yogurt (Plain Nonfat)

238 mg5% DV

Greek Yogurt (Plain Nonfat) provides 238 mg vs 125 mg in Almonds (Raw) (+114 mg, +91%).

CalciumGreek Yogurt (Plain Nonfat) higher

Almonds (Raw)

45.7 mg4% DV

Greek Yogurt (Plain Nonfat)

186 mg14% DV

Greek Yogurt (Plain Nonfat) provides 186 mg vs 45.7 mg in Almonds (Raw) (+140 mg, +307%).

IronAlmonds (Raw) higher

Almonds (Raw)

0.63 mg4% DV

Greek Yogurt (Plain Nonfat)

0.08 mg

Almonds (Raw) provides 0.63 mg vs 0.08 mg in Greek Yogurt (Plain Nonfat) (+0.55 mg, +646%).

MagnesiumAlmonds (Raw) higher

Almonds (Raw)

45.9 mg11% DV

Greek Yogurt (Plain Nonfat)

18.6 mg4% DV

Almonds (Raw) provides 45.9 mg vs 18.6 mg in Greek Yogurt (Plain Nonfat) (+27.3 mg, +147%).

PhosphorusGreek Yogurt (Plain Nonfat) higher

Almonds (Raw)

81.8 mg7% DV

Greek Yogurt (Plain Nonfat)

228 mg18% DV

Greek Yogurt (Plain Nonfat) provides 228 mg vs 81.8 mg in Almonds (Raw) (+146 mg, +179%).

ZincGreek Yogurt (Plain Nonfat) higher

Almonds (Raw)

0.53 mg5% DV

Greek Yogurt (Plain Nonfat)

0.88 mg8% DV

Greek Yogurt (Plain Nonfat) provides 0.88 mg vs 0.53 mg in Almonds (Raw) (+0.35 mg, +66%).

Lipids1 nutrients

Saturated FatAlmonds (Raw) higher

Almonds (Raw)

0.65 g3% DV

Greek Yogurt (Plain Nonfat)

0.20 g1% DV

Almonds (Raw) provides 0.65 g vs 0.20 g in Greek Yogurt (Plain Nonfat) (+0.44 g, +219%).

Nutrient

Almonds (Raw)Normalized to 300 kcal (52 g)

Greek Yogurt (Plain Nonfat)Normalized to 300 kcal (508 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Almonds (Raw)

301 kcal15% DV

Greek Yogurt (Plain Nonfat)

300 kcal15% DV

Both Almonds (Raw) and Greek Yogurt (Plain Nonfat) provide similar amounts of calories (energy) (301 kcal).

ProteinGreek Yogurt (Plain Nonfat) higher

Almonds (Raw)

11.0 g22% DV

Greek Yogurt (Plain Nonfat)

51.8 g104% DV

Greek Yogurt (Plain Nonfat) provides 51.8 g vs 11.0 g in Almonds (Raw) (+40.8 g, +371%).

CarbohydratesGreek Yogurt (Plain Nonfat) higher

Almonds (Raw)

11.2 g4% DV

Greek Yogurt (Plain Nonfat)

18.3 g7% DV

Greek Yogurt (Plain Nonfat) provides 18.3 g vs 11.2 g in Almonds (Raw) (+7.1 g, +63%).

Dietary FiberAlmonds (Raw) higher

Almonds (Raw)

6.5 g23% DV

Greek Yogurt (Plain Nonfat)

0 g

Almonds (Raw) has higher dietary fiber (6.5 g vs 0 g).

Total FatAlmonds (Raw) higher

Almonds (Raw)

26.0 g33% DV

Greek Yogurt (Plain Nonfat)

2.0 g3% DV

Almonds (Raw) provides 26.0 g vs 2.0 g in Greek Yogurt (Plain Nonfat) (+24.0 g, +1210%).

Total SugarsGreek Yogurt (Plain Nonfat) higher

Almonds (Raw)

2.3 g5% DV

Greek Yogurt (Plain Nonfat)

16.5 g33% DV

Greek Yogurt (Plain Nonfat) provides 16.5 g vs 2.3 g in Almonds (Raw) (+14.2 g, +628%).

Vitamins12 nutrients

Vitamin CSimilar

Almonds (Raw)

0 mg

Greek Yogurt (Plain Nonfat)

0 mg

Both Almonds (Raw) and Greek Yogurt (Plain Nonfat) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Greek Yogurt (Plain Nonfat) higher

Almonds (Raw)

0 µg

Greek Yogurt (Plain Nonfat)

10 µg1% DV

Greek Yogurt (Plain Nonfat) has higher vitamin a (rae) (10 µg vs 0 µg).

Vitamin DSimilar

Almonds (Raw)

0 µg

Greek Yogurt (Plain Nonfat)

0 µg

Both Almonds (Raw) and Greek Yogurt (Plain Nonfat) provide similar amounts of vitamin d (0 µg).

Vitamin EAlmonds (Raw) higher

Almonds (Raw)

13.3 mg89% DV

Greek Yogurt (Plain Nonfat)

0.15 mg1% DV

Almonds (Raw) provides 13.3 mg vs 0.15 mg in Greek Yogurt (Plain Nonfat) (+13.2 mg, +8645%).

Vitamin KGreek Yogurt (Plain Nonfat) higher

Almonds (Raw)

0 µg

Greek Yogurt (Plain Nonfat)

1.0 µg1% DV

Greek Yogurt (Plain Nonfat) has higher vitamin k (1.0 µg vs 0 µg).

Folate (DFE)Greek Yogurt (Plain Nonfat) higher

Almonds (Raw)

23 µg6% DV

Greek Yogurt (Plain Nonfat)

36 µg9% DV

Greek Yogurt (Plain Nonfat) provides 36 µg vs 23 µg in Almonds (Raw) (+13 µg, +55%).

Thiamin (Vitamin B1)Similar

Almonds (Raw)

0.11 mg9% DV

Greek Yogurt (Plain Nonfat)

0.12 mg10% DV

Both Almonds (Raw) and Greek Yogurt (Plain Nonfat) provide similar amounts of thiamin (vitamin b1) (0.11 mg).

Riboflavin (Vitamin B2)Greek Yogurt (Plain Nonfat) higher

Almonds (Raw)

0.59 mg46% DV

Greek Yogurt (Plain Nonfat)

1.4 mg109% DV

Greek Yogurt (Plain Nonfat) provides 1.4 mg vs 0.59 mg in Almonds (Raw) (+0.82 mg, +139%).

Niacin (Vitamin B3)Almonds (Raw) higher

Almonds (Raw)

1.9 mg12% DV

Greek Yogurt (Plain Nonfat)

1.1 mg7% DV

Almonds (Raw) provides 1.9 mg vs 1.1 mg in Greek Yogurt (Plain Nonfat) (+0.82 mg, +78%).

Pantothenic Acid (B5)Greek Yogurt (Plain Nonfat) higher

Almonds (Raw)

0.24 mg5% DV

Greek Yogurt (Plain Nonfat)

2.3 mg46% DV

Greek Yogurt (Plain Nonfat) provides 2.3 mg vs 0.24 mg in Almonds (Raw) (+2.0 mg, +829%).

Vitamin B6Greek Yogurt (Plain Nonfat) higher

Almonds (Raw)

0.07 mg4% DV

Greek Yogurt (Plain Nonfat)

0.32 mg19% DV

Greek Yogurt (Plain Nonfat) provides 0.32 mg vs 0.07 mg in Almonds (Raw) (+0.25 mg, +349%).

Vitamin B12Greek Yogurt (Plain Nonfat) higher

Almonds (Raw)

0 µg

Greek Yogurt (Plain Nonfat)

3.8 µg159% DV

Greek Yogurt (Plain Nonfat) has higher vitamin b12 (3.8 µg vs 0 µg).

Minerals7 nutrients

SodiumGreek Yogurt (Plain Nonfat) higher

Almonds (Raw)

0.52 mg

Greek Yogurt (Plain Nonfat)

183 mg8% DV

Greek Yogurt (Plain Nonfat) provides 183 mg vs 0.52 mg in Almonds (Raw) (+182 mg, +35069%).

PotassiumGreek Yogurt (Plain Nonfat) higher

Almonds (Raw)

381 mg8% DV

Greek Yogurt (Plain Nonfat)

716 mg15% DV

Greek Yogurt (Plain Nonfat) provides 716 mg vs 381 mg in Almonds (Raw) (+335 mg, +88%).

CalciumGreek Yogurt (Plain Nonfat) higher

Almonds (Raw)

140 mg11% DV

Greek Yogurt (Plain Nonfat)

559 mg43% DV

Greek Yogurt (Plain Nonfat) provides 559 mg vs 140 mg in Almonds (Raw) (+419 mg, +299%).

IronAlmonds (Raw) higher

Almonds (Raw)

1.9 mg11% DV

Greek Yogurt (Plain Nonfat)

0.25 mg1% DV

Almonds (Raw) provides 1.9 mg vs 0.25 mg in Greek Yogurt (Plain Nonfat) (+1.7 mg, +660%).

MagnesiumAlmonds (Raw) higher

Almonds (Raw)

140 mg33% DV

Greek Yogurt (Plain Nonfat)

55.9 mg13% DV

Almonds (Raw) provides 140 mg vs 55.9 mg in Greek Yogurt (Plain Nonfat) (+84.5 mg, +151%).

PhosphorusGreek Yogurt (Plain Nonfat) higher

Almonds (Raw)

250 mg20% DV

Greek Yogurt (Plain Nonfat)

686 mg55% DV

Greek Yogurt (Plain Nonfat) provides 686 mg vs 250 mg in Almonds (Raw) (+436 mg, +174%).

ZincGreek Yogurt (Plain Nonfat) higher

Almonds (Raw)

1.6 mg15% DV

Greek Yogurt (Plain Nonfat)

2.6 mg24% DV

Greek Yogurt (Plain Nonfat) provides 2.6 mg vs 1.6 mg in Almonds (Raw) (+1.0 mg, +63%).

Lipids1 nutrients

Saturated FatAlmonds (Raw) higher

Almonds (Raw)

2.0 g10% DV

Greek Yogurt (Plain Nonfat)

0.61 g3% DV

Almonds (Raw) provides 2.0 g vs 0.61 g in Greek Yogurt (Plain Nonfat) (+1.4 g, +224%).

Almonds (Raw) vs Greek Yogurt (Plain Nonfat)

Almonds (Raw)

Greek Yogurt (Plain Nonfat)

Nutritional Takeaways

Comparison Summary