Side-by-Side Comparison

Dates (Medjool) vs Greek Yogurt (Plain Nonfat)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Plump wrinkly dark amber Medjool dates on a modern plate

fruits

Dates (Medjool)

277Calories

1.8Protein

6.7Fiber

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

-79%

Greek Yogurt (Plain Nonfat)

Greek Yogurt (Plain Nonfat) has fewer calories (energy) (59 kcal vs 277 kcal, 218 kcal less).

Higher Protein

+463%

Greek Yogurt (Plain Nonfat)

Greek Yogurt (Plain Nonfat) provides 10.2 g vs 1.8 g in Dates (Medjool) (+8.4 g, +463%).

Higher Dietary Fiber

Dates (Medjool)

Dates (Medjool) provides 6.7 g vs 0 g in Greek Yogurt (Plain Nonfat) (+6.7 g).

Higher Potassium

+394%

Dates (Medjool)

Dates (Medjool) provides 696 mg vs 141 mg in Greek Yogurt (Plain Nonfat) (+555 mg, +394%).

Comparing per 100 g standard edible portion.

Nutrient

Dates (Medjool)100 g edible portion

Greek Yogurt (Plain Nonfat)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Dates (Medjool) higher

Dates (Medjool)

277 kcal14% DV

Greek Yogurt (Plain Nonfat)

59 kcal3% DV

Dates (Medjool) provides 277 kcal vs 59 kcal in Greek Yogurt (Plain Nonfat) (+218 kcal, +369%).

ProteinGreek Yogurt (Plain Nonfat) higher

Dates (Medjool)

1.8 g4% DV

Greek Yogurt (Plain Nonfat)

10.2 g20% DV

Greek Yogurt (Plain Nonfat) provides 10.2 g vs 1.8 g in Dates (Medjool) (+8.4 g, +463%).

CarbohydratesDates (Medjool) higher

Dates (Medjool)

75.0 g27% DV

Greek Yogurt (Plain Nonfat)

3.6 g1% DV

Dates (Medjool) provides 75.0 g vs 3.6 g in Greek Yogurt (Plain Nonfat) (+71.4 g, +1983%).

Dietary FiberDates (Medjool) higher

Dates (Medjool)

6.7 g24% DV

Greek Yogurt (Plain Nonfat)

0 g

Dates (Medjool) has higher dietary fiber (6.7 g vs 0 g).

Total FatGreek Yogurt (Plain Nonfat) higher

Dates (Medjool)

0.15 g

Greek Yogurt (Plain Nonfat)

0.39 g1% DV

Greek Yogurt (Plain Nonfat) provides 0.39 g vs 0.15 g in Dates (Medjool) (+0.24 g, +160%).

Total SugarsDates (Medjool) higher

Dates (Medjool)

66.5 g133% DV

Greek Yogurt (Plain Nonfat)

3.2 g6% DV

Dates (Medjool) provides 66.5 g vs 3.2 g in Greek Yogurt (Plain Nonfat) (+63.2 g, +1952%).

Vitamins12 nutrients

Vitamin CSimilar

Dates (Medjool)

0 mg

Greek Yogurt (Plain Nonfat)

0 mg

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

Vitamin A (RAE)Dates (Medjool) higher

Dates (Medjool)

7.0 µg1% DV

Greek Yogurt (Plain Nonfat)

2.0 µg

Dates (Medjool) provides 7.0 µg vs 2.0 µg in Greek Yogurt (Plain Nonfat) (+5.0 µg, +250%).

Vitamin DSimilar

Dates (Medjool)

0 µg

Greek Yogurt (Plain Nonfat)

0 µg

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

Vitamin ESimilar

Dates (Medjool)

0.05 mg

Greek Yogurt (Plain Nonfat)

0.03 mg

Both Dates (Medjool) and Greek Yogurt (Plain Nonfat) provide similar amounts of vitamin e (0.05 mg).

Vitamin KDates (Medjool) higher

Dates (Medjool)

2.7 µg2% DV

Greek Yogurt (Plain Nonfat)

0.2 µg

Dates (Medjool) provides 2.7 µg vs 0.2 µg in Greek Yogurt (Plain Nonfat) (+2.5 µg, +1250%).

Folate (DFE)Dates (Medjool) higher

Dates (Medjool)

15 µg4% DV

Greek Yogurt (Plain Nonfat)

7.0 µg2% DV

Dates (Medjool) provides 15 µg vs 7.0 µg in Greek Yogurt (Plain Nonfat) (+8.0 µg, +114%).

Thiamin (Vitamin B1)Similar

Dates (Medjool)

0.05 mg4% DV

Greek Yogurt (Plain Nonfat)

0.02 mg2% DV

Both Dates (Medjool) and Greek Yogurt (Plain Nonfat) provide similar amounts of thiamin (vitamin b1) (0.05 mg).

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

Dates (Medjool)

0.06 mg5% DV

Greek Yogurt (Plain Nonfat)

0.28 mg21% DV

Greek Yogurt (Plain Nonfat) provides 0.28 mg vs 0.06 mg in Dates (Medjool) (+0.22 mg, +363%).

Niacin (Vitamin B3)Dates (Medjool) higher

Dates (Medjool)

1.6 mg10% DV

Greek Yogurt (Plain Nonfat)

0.21 mg1% DV

Dates (Medjool) provides 1.6 mg vs 0.21 mg in Greek Yogurt (Plain Nonfat) (+1.4 mg, +674%).

Pantothenic Acid (B5)Dates (Medjool) higher

Dates (Medjool)

0.81 mg16% DV

Greek Yogurt (Plain Nonfat)

0.45 mg9% DV

Dates (Medjool) provides 0.81 mg vs 0.45 mg in Greek Yogurt (Plain Nonfat) (+0.36 mg, +80%).

Vitamin B6Dates (Medjool) higher

Dates (Medjool)

0.25 mg15% DV

Greek Yogurt (Plain Nonfat)

0.06 mg4% DV

Dates (Medjool) provides 0.25 mg vs 0.06 mg in Greek Yogurt (Plain Nonfat) (+0.19 mg, +295%).

Vitamin B12Greek Yogurt (Plain Nonfat) higher

Dates (Medjool)

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

Dates (Medjool)

1.0 mg

Greek Yogurt (Plain Nonfat)

36.0 mg2% DV

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

PotassiumDates (Medjool) higher

Dates (Medjool)

696 mg15% DV

Greek Yogurt (Plain Nonfat)

141 mg3% DV

Dates (Medjool) provides 696 mg vs 141 mg in Greek Yogurt (Plain Nonfat) (+555 mg, +394%).

CalciumGreek Yogurt (Plain Nonfat) higher

Dates (Medjool)

64.0 mg5% DV

Greek Yogurt (Plain Nonfat)

110 mg8% DV

Greek Yogurt (Plain Nonfat) provides 110 mg vs 64.0 mg in Dates (Medjool) (+46.0 mg, +72%).

IronDates (Medjool) higher

Dates (Medjool)

0.90 mg5% DV

Greek Yogurt (Plain Nonfat)

0.05 mg

Dates (Medjool) provides 0.90 mg vs 0.05 mg in Greek Yogurt (Plain Nonfat) (+0.85 mg, +1700%).

MagnesiumDates (Medjool) higher

Dates (Medjool)

54.0 mg13% DV

Greek Yogurt (Plain Nonfat)

11.0 mg3% DV

Dates (Medjool) provides 54.0 mg vs 11.0 mg in Greek Yogurt (Plain Nonfat) (+43.0 mg, +391%).

PhosphorusGreek Yogurt (Plain Nonfat) higher

Dates (Medjool)

62.0 mg5% DV

Greek Yogurt (Plain Nonfat)

135 mg11% DV

Greek Yogurt (Plain Nonfat) provides 135 mg vs 62.0 mg in Dates (Medjool) (+73.0 mg, +118%).

ZincGreek Yogurt (Plain Nonfat) higher

Dates (Medjool)

0.44 mg4% DV

Greek Yogurt (Plain Nonfat)

0.52 mg5% DV

Greek Yogurt (Plain Nonfat) provides 0.52 mg vs 0.44 mg in Dates (Medjool) (+0.08 mg, +18%).

Lipids1 nutrients

Saturated FatGreek Yogurt (Plain Nonfat) higher

Dates (Medjool)

0.03 g

Greek Yogurt (Plain Nonfat)

0.12 g1% DV

Greek Yogurt (Plain Nonfat) provides slightly more saturated fat (0.12 g vs 0.03 g).

Nutrient

Dates (Medjool)24 g (1 date (24 g))

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

Macronutrients6 nutrients

Calories (Energy)Greek Yogurt (Plain Nonfat) higher

Dates (Medjool)

66 kcal3% DV

Greek Yogurt (Plain Nonfat)

118 kcal6% DV

Greek Yogurt (Plain Nonfat) provides 118 kcal vs 66 kcal in Dates (Medjool) (+52 kcal, +77%).

ProteinGreek Yogurt (Plain Nonfat) higher

Dates (Medjool)

0.43 g1% DV

Greek Yogurt (Plain Nonfat)

20.4 g41% DV

Greek Yogurt (Plain Nonfat) provides 20.4 g vs 0.43 g in Dates (Medjool) (+19.9 g, +4592%).

CarbohydratesDates (Medjool) higher

Dates (Medjool)

18.0 g7% DV

Greek Yogurt (Plain Nonfat)

7.2 g3% DV

Dates (Medjool) provides 18.0 g vs 7.2 g in Greek Yogurt (Plain Nonfat) (+10.8 g, +150%).

Dietary FiberDates (Medjool) higher

Dates (Medjool)

1.6 g6% DV

Greek Yogurt (Plain Nonfat)

0 g

Dates (Medjool) has higher dietary fiber (1.6 g vs 0 g).

Total FatGreek Yogurt (Plain Nonfat) higher

Dates (Medjool)

0.04 g

Greek Yogurt (Plain Nonfat)

0.78 g1% DV

Greek Yogurt (Plain Nonfat) provides 0.78 g vs 0.04 g in Dates (Medjool) (+0.74 g, +2067%).

Total SugarsDates (Medjool) higher

Dates (Medjool)

16.0 g32% DV

Greek Yogurt (Plain Nonfat)

6.5 g13% DV

Dates (Medjool) provides 16.0 g vs 6.5 g in Greek Yogurt (Plain Nonfat) (+9.5 g, +146%).

Vitamins12 nutrients

Vitamin CSimilar

Dates (Medjool)

0 mg

Greek Yogurt (Plain Nonfat)

0 mg

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

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

Dates (Medjool)

1.7 µg

Greek Yogurt (Plain Nonfat)

4.0 µg

Greek Yogurt (Plain Nonfat) provides 4.0 µg vs 1.7 µg in Dates (Medjool) (+2.3 µg, +138%).

Vitamin DSimilar

Dates (Medjool)

0 µg

Greek Yogurt (Plain Nonfat)

0 µg

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

Vitamin ESimilar

Dates (Medjool)

0.01 mg

Greek Yogurt (Plain Nonfat)

0.06 mg

Both Dates (Medjool) and Greek Yogurt (Plain Nonfat) provide similar amounts of vitamin e (0.01 mg).

Vitamin KDates (Medjool) higher

Dates (Medjool)

0.6 µg1% DV

Greek Yogurt (Plain Nonfat)

0.4 µg

Dates (Medjool) provides 0.6 µg vs 0.4 µg in Greek Yogurt (Plain Nonfat) (+0.2 µg, +62%).

Folate (DFE)Greek Yogurt (Plain Nonfat) higher

Dates (Medjool)

3.6 µg1% DV

Greek Yogurt (Plain Nonfat)

14 µg4% DV

Greek Yogurt (Plain Nonfat) provides 14 µg vs 3.6 µg in Dates (Medjool) (+10 µg, +289%).

Thiamin (Vitamin B1)Similar

Dates (Medjool)

0.01 mg1% DV

Greek Yogurt (Plain Nonfat)

0.05 mg4% DV

Both Dates (Medjool) and Greek Yogurt (Plain Nonfat) provide similar amounts of thiamin (vitamin b1) (0.01 mg).

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

Dates (Medjool)

0.01 mg1% DV

Greek Yogurt (Plain Nonfat)

0.56 mg43% DV

Greek Yogurt (Plain Nonfat) provides 0.56 mg vs 0.01 mg in Dates (Medjool) (+0.54 mg, +3761%).

Niacin (Vitamin B3)Similar

Dates (Medjool)

0.39 mg2% DV

Greek Yogurt (Plain Nonfat)

0.42 mg3% DV

Both Dates (Medjool) and Greek Yogurt (Plain Nonfat) provide similar amounts of niacin (vitamin b3) (0.39 mg).

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

Dates (Medjool)

0.19 mg4% DV

Greek Yogurt (Plain Nonfat)

0.90 mg18% DV

Greek Yogurt (Plain Nonfat) provides 0.90 mg vs 0.19 mg in Dates (Medjool) (+0.70 mg, +364%).

Vitamin B6Greek Yogurt (Plain Nonfat) higher

Dates (Medjool)

0.06 mg4% DV

Greek Yogurt (Plain Nonfat)

0.13 mg7% DV

Greek Yogurt (Plain Nonfat) provides slightly more vitamin b6 (0.13 mg vs 0.06 mg).

Vitamin B12Greek Yogurt (Plain Nonfat) higher

Dates (Medjool)

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

Dates (Medjool)

0.24 mg

Greek Yogurt (Plain Nonfat)

72.0 mg3% DV

Greek Yogurt (Plain Nonfat) provides 72.0 mg vs 0.24 mg in Dates (Medjool) (+71.8 mg, +29900%).

PotassiumGreek Yogurt (Plain Nonfat) higher

Dates (Medjool)

167 mg4% DV

Greek Yogurt (Plain Nonfat)

282 mg6% DV

Greek Yogurt (Plain Nonfat) provides 282 mg vs 167 mg in Dates (Medjool) (+115 mg, +69%).

CalciumGreek Yogurt (Plain Nonfat) higher

Dates (Medjool)

15.4 mg1% DV

Greek Yogurt (Plain Nonfat)

220 mg17% DV

Greek Yogurt (Plain Nonfat) provides 220 mg vs 15.4 mg in Dates (Medjool) (+205 mg, +1332%).

IronDates (Medjool) higher

Dates (Medjool)

0.22 mg1% DV

Greek Yogurt (Plain Nonfat)

0.10 mg1% DV

Dates (Medjool) provides 0.22 mg vs 0.10 mg in Greek Yogurt (Plain Nonfat) (+0.12 mg, +116%).

MagnesiumGreek Yogurt (Plain Nonfat) higher

Dates (Medjool)

13.0 mg3% DV

Greek Yogurt (Plain Nonfat)

22.0 mg5% DV

Greek Yogurt (Plain Nonfat) provides 22.0 mg vs 13.0 mg in Dates (Medjool) (+9.0 mg, +70%).

PhosphorusGreek Yogurt (Plain Nonfat) higher

Dates (Medjool)

14.9 mg1% DV

Greek Yogurt (Plain Nonfat)

270 mg22% DV

Greek Yogurt (Plain Nonfat) provides 270 mg vs 14.9 mg in Dates (Medjool) (+255 mg, +1715%).

ZincGreek Yogurt (Plain Nonfat) higher

Dates (Medjool)

0.11 mg1% DV

Greek Yogurt (Plain Nonfat)

1.0 mg9% DV

Greek Yogurt (Plain Nonfat) provides 1.0 mg vs 0.11 mg in Dates (Medjool) (+0.93 mg, +885%).

Lipids1 nutrients

Saturated FatGreek Yogurt (Plain Nonfat) higher

Dates (Medjool)

0.01 g

Greek Yogurt (Plain Nonfat)

0.24 g1% DV

Greek Yogurt (Plain Nonfat) provides 0.24 g vs 0.01 g in Dates (Medjool) (+0.23 g, +3025%).

Nutrient

Dates (Medjool)Amount per 100 kcal (36 g)

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

Macronutrients6 nutrients

Calories (Energy)Similar

Dates (Medjool)

100 kcal5% DV

Greek Yogurt (Plain Nonfat)

100 kcal5% DV

Both Dates (Medjool) and Greek Yogurt (Plain Nonfat) provide similar amounts of calories (energy) (100 kcal).

ProteinGreek Yogurt (Plain Nonfat) higher

Dates (Medjool)

0.65 g1% DV

Greek Yogurt (Plain Nonfat)

17.2 g34% DV

Greek Yogurt (Plain Nonfat) provides 17.2 g vs 0.65 g in Dates (Medjool) (+16.6 g, +2543%).

CarbohydratesDates (Medjool) higher

Dates (Medjool)

27.0 g10% DV

Greek Yogurt (Plain Nonfat)

6.1 g2% DV

Dates (Medjool) provides 27.0 g vs 6.1 g in Greek Yogurt (Plain Nonfat) (+20.9 g, +344%).

Dietary FiberDates (Medjool) higher

Dates (Medjool)

2.4 g9% DV

Greek Yogurt (Plain Nonfat)

0 g

Dates (Medjool) has higher dietary fiber (2.4 g vs 0 g).

Total FatGreek Yogurt (Plain Nonfat) higher

Dates (Medjool)

0.05 g

Greek Yogurt (Plain Nonfat)

0.66 g1% DV

Greek Yogurt (Plain Nonfat) provides 0.66 g vs 0.05 g in Dates (Medjool) (+0.61 g, +1121%).

Total SugarsDates (Medjool) higher

Dates (Medjool)

23.9 g48% DV

Greek Yogurt (Plain Nonfat)

5.5 g11% DV

Dates (Medjool) provides 23.9 g vs 5.5 g in Greek Yogurt (Plain Nonfat) (+18.5 g, +337%).

Vitamins12 nutrients

Vitamin CSimilar

Dates (Medjool)

0 mg

Greek Yogurt (Plain Nonfat)

0 mg

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

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

Dates (Medjool)

2.5 µg

Greek Yogurt (Plain Nonfat)

3.4 µg

Greek Yogurt (Plain Nonfat) provides 3.4 µg vs 2.5 µg in Dates (Medjool) (+0.9 µg, +34%).

Vitamin DSimilar

Dates (Medjool)

0 µg

Greek Yogurt (Plain Nonfat)

0 µg

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

Vitamin ESimilar

Dates (Medjool)

0.02 mg

Greek Yogurt (Plain Nonfat)

0.05 mg

Both Dates (Medjool) and Greek Yogurt (Plain Nonfat) provide similar amounts of vitamin e (0.02 mg).

Vitamin KDates (Medjool) higher

Dates (Medjool)

1.0 µg1% DV

Greek Yogurt (Plain Nonfat)

0.3 µg

Dates (Medjool) provides 1.0 µg vs 0.3 µg in Greek Yogurt (Plain Nonfat) (+0.6 µg, +188%).

Folate (DFE)Greek Yogurt (Plain Nonfat) higher

Dates (Medjool)

5.4 µg1% DV

Greek Yogurt (Plain Nonfat)

12 µg3% DV

Greek Yogurt (Plain Nonfat) provides 12 µg vs 5.4 µg in Dates (Medjool) (+6.4 µg, +119%).

Thiamin (Vitamin B1)Similar

Dates (Medjool)

0.02 mg2% DV

Greek Yogurt (Plain Nonfat)

0.04 mg3% DV

Both Dates (Medjool) and Greek Yogurt (Plain Nonfat) provide similar amounts of thiamin (vitamin b1) (0.02 mg).

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

Dates (Medjool)

0.02 mg2% DV

Greek Yogurt (Plain Nonfat)

0.47 mg36% DV

Greek Yogurt (Plain Nonfat) provides 0.47 mg vs 0.02 mg in Dates (Medjool) (+0.45 mg, +2075%).

Niacin (Vitamin B3)Dates (Medjool) higher

Dates (Medjool)

0.58 mg4% DV

Greek Yogurt (Plain Nonfat)

0.35 mg2% DV

Dates (Medjool) provides 0.58 mg vs 0.35 mg in Greek Yogurt (Plain Nonfat) (+0.23 mg, +65%).

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

Dates (Medjool)

0.29 mg6% DV

Greek Yogurt (Plain Nonfat)

0.76 mg15% DV

Greek Yogurt (Plain Nonfat) provides 0.76 mg vs 0.29 mg in Dates (Medjool) (+0.47 mg, +161%).

Vitamin B6Similar

Dates (Medjool)

0.09 mg5% DV

Greek Yogurt (Plain Nonfat)

0.11 mg6% DV

Both Dates (Medjool) and Greek Yogurt (Plain Nonfat) provide similar amounts of vitamin b6 (0.09 mg).

Vitamin B12Greek Yogurt (Plain Nonfat) higher

Dates (Medjool)

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

Dates (Medjool)

0.36 mg

Greek Yogurt (Plain Nonfat)

60.8 mg3% DV

Greek Yogurt (Plain Nonfat) provides 60.8 mg vs 0.36 mg in Dates (Medjool) (+60.5 mg, +16800%).

PotassiumDates (Medjool) higher

Dates (Medjool)

251 mg5% DV

Greek Yogurt (Plain Nonfat)

238 mg5% DV

Dates (Medjool) provides 251 mg vs 238 mg in Greek Yogurt (Plain Nonfat) (+12.3 mg, +5%).

CalciumGreek Yogurt (Plain Nonfat) higher

Dates (Medjool)

23.0 mg2% DV

Greek Yogurt (Plain Nonfat)

186 mg14% DV

Greek Yogurt (Plain Nonfat) provides 186 mg vs 23.0 mg in Dates (Medjool) (+163 mg, +707%).

IronDates (Medjool) higher

Dates (Medjool)

0.32 mg2% DV

Greek Yogurt (Plain Nonfat)

0.08 mg

Dates (Medjool) provides 0.32 mg vs 0.08 mg in Greek Yogurt (Plain Nonfat) (+0.24 mg, +283%).

MagnesiumDates (Medjool) higher

Dates (Medjool)

19.4 mg5% DV

Greek Yogurt (Plain Nonfat)

18.6 mg4% DV

Dates (Medjool) provides 19.4 mg vs 18.6 mg in Greek Yogurt (Plain Nonfat) (+0.85 mg, +5%).

PhosphorusGreek Yogurt (Plain Nonfat) higher

Dates (Medjool)

22.3 mg2% DV

Greek Yogurt (Plain Nonfat)

228 mg18% DV

Greek Yogurt (Plain Nonfat) provides 228 mg vs 22.3 mg in Dates (Medjool) (+206 mg, +922%).

ZincGreek Yogurt (Plain Nonfat) higher

Dates (Medjool)

0.16 mg1% DV

Greek Yogurt (Plain Nonfat)

0.88 mg8% DV

Greek Yogurt (Plain Nonfat) provides 0.88 mg vs 0.16 mg in Dates (Medjool) (+0.72 mg, +455%).

Lipids1 nutrients

Saturated FatGreek Yogurt (Plain Nonfat) higher

Dates (Medjool)

0.01 g

Greek Yogurt (Plain Nonfat)

0.20 g1% DV

Greek Yogurt (Plain Nonfat) provides 0.20 g vs 0.01 g in Dates (Medjool) (+0.19 g, +1660%).

Nutrient

Dates (Medjool)Normalized to 300 kcal (108 g)

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

Macronutrients6 nutrients

Calories (Energy)Similar

Dates (Medjool)

299 kcal15% DV

Greek Yogurt (Plain Nonfat)

300 kcal15% DV

Both Dates (Medjool) and Greek Yogurt (Plain Nonfat) provide similar amounts of calories (energy) (299 kcal).

ProteinGreek Yogurt (Plain Nonfat) higher

Dates (Medjool)

2.0 g4% DV

Greek Yogurt (Plain Nonfat)

51.8 g104% DV

Greek Yogurt (Plain Nonfat) provides 51.8 g vs 2.0 g in Dates (Medjool) (+49.8 g, +2548%).

CarbohydratesDates (Medjool) higher

Dates (Medjool)

81.0 g29% DV

Greek Yogurt (Plain Nonfat)

18.3 g7% DV

Dates (Medjool) provides 81.0 g vs 18.3 g in Greek Yogurt (Plain Nonfat) (+62.7 g, +343%).

Dietary FiberDates (Medjool) higher

Dates (Medjool)

7.2 g26% DV

Greek Yogurt (Plain Nonfat)

0 g

Dates (Medjool) has higher dietary fiber (7.2 g vs 0 g).

Total FatGreek Yogurt (Plain Nonfat) higher

Dates (Medjool)

0.16 g

Greek Yogurt (Plain Nonfat)

2.0 g3% DV

Greek Yogurt (Plain Nonfat) provides 2.0 g vs 0.16 g in Dates (Medjool) (+1.8 g, +1123%).

Total SugarsDates (Medjool) higher

Dates (Medjool)

71.8 g144% DV

Greek Yogurt (Plain Nonfat)

16.5 g33% DV

Dates (Medjool) provides 71.8 g vs 16.5 g in Greek Yogurt (Plain Nonfat) (+55.3 g, +336%).

Vitamins12 nutrients

Vitamin CSimilar

Dates (Medjool)

0 mg

Greek Yogurt (Plain Nonfat)

0 mg

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

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

Dates (Medjool)

7.6 µg1% DV

Greek Yogurt (Plain Nonfat)

10 µg1% DV

Greek Yogurt (Plain Nonfat) provides 10 µg vs 7.6 µg in Dates (Medjool) (+2.6 µg, +34%).

Vitamin DSimilar

Dates (Medjool)

0 µg

Greek Yogurt (Plain Nonfat)

0 µg

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

Vitamin EGreek Yogurt (Plain Nonfat) higher

Dates (Medjool)

0.05 mg

Greek Yogurt (Plain Nonfat)

0.15 mg1% DV

Greek Yogurt (Plain Nonfat) provides slightly more vitamin e (0.15 mg vs 0.05 mg).

Vitamin KDates (Medjool) higher

Dates (Medjool)

2.9 µg2% DV

Greek Yogurt (Plain Nonfat)

1.0 µg1% DV

Dates (Medjool) provides 2.9 µg vs 1.0 µg in Greek Yogurt (Plain Nonfat) (+1.9 µg, +187%).

Folate (DFE)Greek Yogurt (Plain Nonfat) higher

Dates (Medjool)

16 µg4% DV

Greek Yogurt (Plain Nonfat)

36 µg9% DV

Greek Yogurt (Plain Nonfat) provides 36 µg vs 16 µg in Dates (Medjool) (+19 µg, +120%).

Thiamin (Vitamin B1)Greek Yogurt (Plain Nonfat) higher

Dates (Medjool)

0.05 mg5% DV

Greek Yogurt (Plain Nonfat)

0.12 mg10% DV

Greek Yogurt (Plain Nonfat) provides slightly more thiamin (vitamin b1) (0.12 mg vs 0.05 mg).

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

Dates (Medjool)

0.06 mg5% DV

Greek Yogurt (Plain Nonfat)

1.4 mg109% DV

Greek Yogurt (Plain Nonfat) provides 1.4 mg vs 0.06 mg in Dates (Medjool) (+1.3 mg, +2079%).

Niacin (Vitamin B3)Dates (Medjool) higher

Dates (Medjool)

1.7 mg11% DV

Greek Yogurt (Plain Nonfat)

1.1 mg7% DV

Dates (Medjool) provides 1.7 mg vs 1.1 mg in Greek Yogurt (Plain Nonfat) (+0.68 mg, +65%).

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

Dates (Medjool)

0.87 mg17% DV

Greek Yogurt (Plain Nonfat)

2.3 mg46% DV

Greek Yogurt (Plain Nonfat) provides 2.3 mg vs 0.87 mg in Dates (Medjool) (+1.4 mg, +162%).

Vitamin B6Greek Yogurt (Plain Nonfat) higher

Dates (Medjool)

0.27 mg16% DV

Greek Yogurt (Plain Nonfat)

0.32 mg19% DV

Greek Yogurt (Plain Nonfat) provides 0.32 mg vs 0.27 mg in Dates (Medjool) (+0.05 mg, +19%).

Vitamin B12Greek Yogurt (Plain Nonfat) higher

Dates (Medjool)

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

Dates (Medjool)

1.1 mg

Greek Yogurt (Plain Nonfat)

183 mg8% DV

Greek Yogurt (Plain Nonfat) provides 183 mg vs 1.1 mg in Dates (Medjool) (+182 mg, +16833%).

PotassiumDates (Medjool) higher

Dates (Medjool)

752 mg16% DV

Greek Yogurt (Plain Nonfat)

716 mg15% DV

Dates (Medjool) provides 752 mg vs 716 mg in Greek Yogurt (Plain Nonfat) (+35.4 mg, +5%).

CalciumGreek Yogurt (Plain Nonfat) higher

Dates (Medjool)

69.1 mg5% DV

Greek Yogurt (Plain Nonfat)

559 mg43% DV

Greek Yogurt (Plain Nonfat) provides 559 mg vs 69.1 mg in Dates (Medjool) (+490 mg, +708%).

IronDates (Medjool) higher

Dates (Medjool)

0.97 mg5% DV

Greek Yogurt (Plain Nonfat)

0.25 mg1% DV

Dates (Medjool) provides 0.97 mg vs 0.25 mg in Greek Yogurt (Plain Nonfat) (+0.72 mg, +283%).

MagnesiumDates (Medjool) higher

Dates (Medjool)

58.3 mg14% DV

Greek Yogurt (Plain Nonfat)

55.9 mg13% DV

Dates (Medjool) provides 58.3 mg vs 55.9 mg in Greek Yogurt (Plain Nonfat) (+2.4 mg, +4%).

PhosphorusGreek Yogurt (Plain Nonfat) higher

Dates (Medjool)

67.0 mg5% DV

Greek Yogurt (Plain Nonfat)

686 mg55% DV

Greek Yogurt (Plain Nonfat) provides 686 mg vs 67.0 mg in Dates (Medjool) (+619 mg, +924%).

ZincGreek Yogurt (Plain Nonfat) higher

Dates (Medjool)

0.48 mg4% DV

Greek Yogurt (Plain Nonfat)

2.6 mg24% DV

Greek Yogurt (Plain Nonfat) provides 2.6 mg vs 0.48 mg in Dates (Medjool) (+2.2 mg, +456%).

Lipids1 nutrients

Saturated FatGreek Yogurt (Plain Nonfat) higher

Dates (Medjool)

0.03 g

Greek Yogurt (Plain Nonfat)

0.61 g3% DV

Greek Yogurt (Plain Nonfat) provides 0.61 g vs 0.03 g in Dates (Medjool) (+0.58 g, +1664%).

Dates (Medjool) vs Greek Yogurt (Plain Nonfat)

Dates (Medjool)

Greek Yogurt (Plain Nonfat)

Nutritional Takeaways

Comparison Summary