Side-by-Side Comparison

Greek Yogurt (Plain Nonfat) vs Pumpkin Seeds (Pepitas)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

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

Clean shelled green pumpkin seed pepitas on light wooden surface

nuts seeds

Pumpkin Seeds (Pepitas)

559Calories

30.2Protein

6.0Fiber

1.9Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-89%

Greek Yogurt (Plain Nonfat)

Greek Yogurt (Plain Nonfat) has fewer calories (energy) (59 kcal vs 559 kcal, 500 kcal less).

Higher Protein

+197%

Pumpkin Seeds (Pepitas)

Pumpkin Seeds (Pepitas) provides 30.2 g vs 10.2 g in Greek Yogurt (Plain Nonfat) (+20.0 g, +197%).

Higher Dietary Fiber

Pumpkin Seeds (Pepitas)

Pumpkin Seeds (Pepitas) provides 6.0 g vs 0 g in Greek Yogurt (Plain Nonfat) (+6.0 g).

Higher Vitamin C

Pumpkin Seeds (Pepitas)

Pumpkin Seeds (Pepitas) provides 1.9 mg vs 0 mg in Greek Yogurt (Plain Nonfat) (+1.9 mg).

Comparing per 100 g standard edible portion.

Nutrient

Greek Yogurt (Plain Nonfat)100 g edible portion

Pumpkin Seeds (Pepitas)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Pumpkin Seeds (Pepitas) higher

Greek Yogurt (Plain Nonfat)

59 kcal3% DV

Pumpkin Seeds (Pepitas)

559 kcal28% DV

Pumpkin Seeds (Pepitas) provides 559 kcal vs 59 kcal in Greek Yogurt (Plain Nonfat) (+500 kcal, +847%).

ProteinPumpkin Seeds (Pepitas) higher

Greek Yogurt (Plain Nonfat)

10.2 g20% DV

Pumpkin Seeds (Pepitas)

30.2 g60% DV

Pumpkin Seeds (Pepitas) provides 30.2 g vs 10.2 g in Greek Yogurt (Plain Nonfat) (+20.0 g, +197%).

CarbohydratesPumpkin Seeds (Pepitas) higher

Greek Yogurt (Plain Nonfat)

3.6 g1% DV

Pumpkin Seeds (Pepitas)

10.7 g4% DV

Pumpkin Seeds (Pepitas) provides 10.7 g vs 3.6 g in Greek Yogurt (Plain Nonfat) (+7.1 g, +198%).

Dietary FiberPumpkin Seeds (Pepitas) higher

Greek Yogurt (Plain Nonfat)

0 g

Pumpkin Seeds (Pepitas)

6.0 g21% DV

Pumpkin Seeds (Pepitas) has higher dietary fiber (6.0 g vs 0 g).

Total FatPumpkin Seeds (Pepitas) higher

Greek Yogurt (Plain Nonfat)

0.39 g1% DV

Pumpkin Seeds (Pepitas)

49.1 g63% DV

Pumpkin Seeds (Pepitas) provides 49.1 g vs 0.39 g in Greek Yogurt (Plain Nonfat) (+48.7 g, +12477%).

Total SugarsGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

3.2 g6% DV

Pumpkin Seeds (Pepitas)

1.4 g3% DV

Greek Yogurt (Plain Nonfat) provides 3.2 g vs 1.4 g in Pumpkin Seeds (Pepitas) (+1.8 g, +131%).

Vitamins12 nutrients

Vitamin CPumpkin Seeds (Pepitas) higher

Greek Yogurt (Plain Nonfat)

0 mg

Pumpkin Seeds (Pepitas)

1.9 mg2% DV

Pumpkin Seeds (Pepitas) has higher vitamin c (1.9 mg vs 0 mg).

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

Greek Yogurt (Plain Nonfat)

2.0 µg

Pumpkin Seeds (Pepitas)

1.0 µg

Greek Yogurt (Plain Nonfat) provides 2.0 µg vs 1.0 µg in Pumpkin Seeds (Pepitas) (+1.0 µg, +100%).

Vitamin DSimilar

Greek Yogurt (Plain Nonfat)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Greek Yogurt (Plain Nonfat) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin d (0 µg).

Vitamin EPumpkin Seeds (Pepitas) higher

Greek Yogurt (Plain Nonfat)

0.03 mg

Pumpkin Seeds (Pepitas)

2.2 mg15% DV

Pumpkin Seeds (Pepitas) provides 2.2 mg vs 0.03 mg in Greek Yogurt (Plain Nonfat) (+2.2 mg, +7167%).

Vitamin KPumpkin Seeds (Pepitas) higher

Greek Yogurt (Plain Nonfat)

0.2 µg

Pumpkin Seeds (Pepitas)

7.3 µg6% DV

Pumpkin Seeds (Pepitas) provides 7.3 µg vs 0.2 µg in Greek Yogurt (Plain Nonfat) (+7.1 µg, +3550%).

Folate (DFE)Pumpkin Seeds (Pepitas) higher

Greek Yogurt (Plain Nonfat)

7.0 µg2% DV

Pumpkin Seeds (Pepitas)

58 µg14% DV

Pumpkin Seeds (Pepitas) provides 58 µg vs 7.0 µg in Greek Yogurt (Plain Nonfat) (+51 µg, +729%).

Thiamin (Vitamin B1)Pumpkin Seeds (Pepitas) higher

Greek Yogurt (Plain Nonfat)

0.02 mg2% DV

Pumpkin Seeds (Pepitas)

0.27 mg23% DV

Pumpkin Seeds (Pepitas) provides 0.27 mg vs 0.02 mg in Greek Yogurt (Plain Nonfat) (+0.25 mg, +1087%).

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

Greek Yogurt (Plain Nonfat)

0.28 mg21% DV

Pumpkin Seeds (Pepitas)

0.15 mg12% DV

Greek Yogurt (Plain Nonfat) provides 0.28 mg vs 0.15 mg in Pumpkin Seeds (Pepitas) (+0.13 mg, +82%).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Greek Yogurt (Plain Nonfat)

0.21 mg1% DV

Pumpkin Seeds (Pepitas)

5.0 mg31% DV

Pumpkin Seeds (Pepitas) provides 5.0 mg vs 0.21 mg in Greek Yogurt (Plain Nonfat) (+4.8 mg, +2298%).

Pantothenic Acid (B5)Pumpkin Seeds (Pepitas) higher

Greek Yogurt (Plain Nonfat)

0.45 mg9% DV

Pumpkin Seeds (Pepitas)

0.75 mg15% DV

Pumpkin Seeds (Pepitas) provides 0.75 mg vs 0.45 mg in Greek Yogurt (Plain Nonfat) (+0.30 mg, +67%).

Vitamin B6Pumpkin Seeds (Pepitas) higher

Greek Yogurt (Plain Nonfat)

0.06 mg4% DV

Pumpkin Seeds (Pepitas)

0.14 mg8% DV

Pumpkin Seeds (Pepitas) provides slightly more vitamin b6 (0.14 mg vs 0.06 mg).

Vitamin B12Greek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

0.8 µg31% DV

Pumpkin Seeds (Pepitas)

0 µg

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

Minerals7 nutrients

SodiumGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

36.0 mg2% DV

Pumpkin Seeds (Pepitas)

7.0 mg

Greek Yogurt (Plain Nonfat) provides 36.0 mg vs 7.0 mg in Pumpkin Seeds (Pepitas) (+29.0 mg, +414%).

PotassiumPumpkin Seeds (Pepitas) higher

Greek Yogurt (Plain Nonfat)

141 mg3% DV

Pumpkin Seeds (Pepitas)

809 mg17% DV

Pumpkin Seeds (Pepitas) provides 809 mg vs 141 mg in Greek Yogurt (Plain Nonfat) (+668 mg, +474%).

CalciumGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

110 mg8% DV

Pumpkin Seeds (Pepitas)

46.0 mg4% DV

Greek Yogurt (Plain Nonfat) provides 110 mg vs 46.0 mg in Pumpkin Seeds (Pepitas) (+64.0 mg, +139%).

IronPumpkin Seeds (Pepitas) higher

Greek Yogurt (Plain Nonfat)

0.05 mg

Pumpkin Seeds (Pepitas)

8.8 mg49% DV

Pumpkin Seeds (Pepitas) provides 8.8 mg vs 0.05 mg in Greek Yogurt (Plain Nonfat) (+8.8 mg, +17540%).

MagnesiumPumpkin Seeds (Pepitas) higher

Greek Yogurt (Plain Nonfat)

11.0 mg3% DV

Pumpkin Seeds (Pepitas)

592 mg141% DV

Pumpkin Seeds (Pepitas) provides 592 mg vs 11.0 mg in Greek Yogurt (Plain Nonfat) (+581 mg, +5282%).

PhosphorusPumpkin Seeds (Pepitas) higher

Greek Yogurt (Plain Nonfat)

135 mg11% DV

Pumpkin Seeds (Pepitas)

1,233 mg99% DV

Pumpkin Seeds (Pepitas) provides 1,233 mg vs 135 mg in Greek Yogurt (Plain Nonfat) (+1,098 mg, +813%).

ZincPumpkin Seeds (Pepitas) higher

Greek Yogurt (Plain Nonfat)

0.52 mg5% DV

Pumpkin Seeds (Pepitas)

7.8 mg71% DV

Pumpkin Seeds (Pepitas) provides 7.8 mg vs 0.52 mg in Greek Yogurt (Plain Nonfat) (+7.3 mg, +1402%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Greek Yogurt (Plain Nonfat)

0.12 g1% DV

Pumpkin Seeds (Pepitas)

8.7 g43% DV

Pumpkin Seeds (Pepitas) provides 8.7 g vs 0.12 g in Greek Yogurt (Plain Nonfat) (+8.5 g, +7117%).

Nutrient

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

Pumpkin Seeds (Pepitas)10 g (1 tablespoon (10 g))

Macronutrients6 nutrients

Calories (Energy)Greek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

118 kcal6% DV

Pumpkin Seeds (Pepitas)

56 kcal3% DV

Greek Yogurt (Plain Nonfat) provides 118 kcal vs 56 kcal in Pumpkin Seeds (Pepitas) (+62 kcal, +111%).

ProteinGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

20.4 g41% DV

Pumpkin Seeds (Pepitas)

3.0 g6% DV

Greek Yogurt (Plain Nonfat) provides 20.4 g vs 3.0 g in Pumpkin Seeds (Pepitas) (+17.4 g, +574%).

CarbohydratesGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

7.2 g3% DV

Pumpkin Seeds (Pepitas)

1.1 g

Greek Yogurt (Plain Nonfat) provides 7.2 g vs 1.1 g in Pumpkin Seeds (Pepitas) (+6.1 g, +572%).

Dietary FiberPumpkin Seeds (Pepitas) higher

Greek Yogurt (Plain Nonfat)

0 g

Pumpkin Seeds (Pepitas)

0.60 g2% DV

Pumpkin Seeds (Pepitas) has higher dietary fiber (0.60 g vs 0 g).

Total FatPumpkin Seeds (Pepitas) higher

Greek Yogurt (Plain Nonfat)

0.78 g1% DV

Pumpkin Seeds (Pepitas)

4.9 g6% DV

Pumpkin Seeds (Pepitas) provides 4.9 g vs 0.78 g in Greek Yogurt (Plain Nonfat) (+4.1 g, +529%).

Total SugarsGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

6.5 g13% DV

Pumpkin Seeds (Pepitas)

0.14 g

Greek Yogurt (Plain Nonfat) provides 6.5 g vs 0.14 g in Pumpkin Seeds (Pepitas) (+6.3 g, +4529%).

Vitamins12 nutrients

Vitamin CPumpkin Seeds (Pepitas) higher

Greek Yogurt (Plain Nonfat)

0 mg

Pumpkin Seeds (Pepitas)

0.19 mg

Pumpkin Seeds (Pepitas) provides slightly more vitamin c (0.19 mg vs 0 mg).

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

Greek Yogurt (Plain Nonfat)

4.0 µg

Pumpkin Seeds (Pepitas)

0.1 µg

Greek Yogurt (Plain Nonfat) provides 4.0 µg vs 0.1 µg in Pumpkin Seeds (Pepitas) (+3.9 µg, +3900%).

Vitamin DSimilar

Greek Yogurt (Plain Nonfat)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Greek Yogurt (Plain Nonfat) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin d (0 µg).

Vitamin EPumpkin Seeds (Pepitas) higher

Greek Yogurt (Plain Nonfat)

0.06 mg

Pumpkin Seeds (Pepitas)

0.22 mg1% DV

Pumpkin Seeds (Pepitas) provides 0.22 mg vs 0.06 mg in Greek Yogurt (Plain Nonfat) (+0.16 mg, +263%).

Vitamin KPumpkin Seeds (Pepitas) higher

Greek Yogurt (Plain Nonfat)

0.4 µg

Pumpkin Seeds (Pepitas)

0.7 µg1% DV

Pumpkin Seeds (Pepitas) provides 0.7 µg vs 0.4 µg in Greek Yogurt (Plain Nonfat) (+0.3 µg, +82%).

Folate (DFE)Greek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

14 µg4% DV

Pumpkin Seeds (Pepitas)

5.8 µg1% DV

Greek Yogurt (Plain Nonfat) provides 14 µg vs 5.8 µg in Pumpkin Seeds (Pepitas) (+8.2 µg, +141%).

Thiamin (Vitamin B1)Similar

Greek Yogurt (Plain Nonfat)

0.05 mg4% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Both Greek Yogurt (Plain Nonfat) and Pumpkin Seeds (Pepitas) provide similar amounts of thiamin (vitamin b1) (0.05 mg).

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

Greek Yogurt (Plain Nonfat)

0.56 mg43% DV

Pumpkin Seeds (Pepitas)

0.02 mg1% DV

Greek Yogurt (Plain Nonfat) provides 0.56 mg vs 0.02 mg in Pumpkin Seeds (Pepitas) (+0.54 mg, +3534%).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Greek Yogurt (Plain Nonfat)

0.42 mg3% DV

Pumpkin Seeds (Pepitas)

0.50 mg3% DV

Pumpkin Seeds (Pepitas) provides 0.50 mg vs 0.42 mg in Greek Yogurt (Plain Nonfat) (+0.08 mg, +20%).

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

Greek Yogurt (Plain Nonfat)

0.90 mg18% DV

Pumpkin Seeds (Pepitas)

0.08 mg2% DV

Greek Yogurt (Plain Nonfat) provides 0.90 mg vs 0.08 mg in Pumpkin Seeds (Pepitas) (+0.82 mg, +1095%).

Vitamin B6Greek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

0.13 mg7% DV

Pumpkin Seeds (Pepitas)

0.01 mg1% DV

Greek Yogurt (Plain Nonfat) provides slightly more vitamin b6 (0.13 mg vs 0.01 mg).

Vitamin B12Greek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

1.5 µg63% DV

Pumpkin Seeds (Pepitas)

0 µg

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

Minerals7 nutrients

SodiumGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

72.0 mg3% DV

Pumpkin Seeds (Pepitas)

0.70 mg

Greek Yogurt (Plain Nonfat) provides 72.0 mg vs 0.70 mg in Pumpkin Seeds (Pepitas) (+71.3 mg, +10186%).

PotassiumGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

282 mg6% DV

Pumpkin Seeds (Pepitas)

80.9 mg2% DV

Greek Yogurt (Plain Nonfat) provides 282 mg vs 80.9 mg in Pumpkin Seeds (Pepitas) (+201 mg, +249%).

CalciumGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

220 mg17% DV

Pumpkin Seeds (Pepitas)

4.6 mg

Greek Yogurt (Plain Nonfat) provides 220 mg vs 4.6 mg in Pumpkin Seeds (Pepitas) (+215 mg, +4683%).

IronPumpkin Seeds (Pepitas) higher

Greek Yogurt (Plain Nonfat)

0.10 mg1% DV

Pumpkin Seeds (Pepitas)

0.88 mg5% DV

Pumpkin Seeds (Pepitas) provides 0.88 mg vs 0.10 mg in Greek Yogurt (Plain Nonfat) (+0.78 mg, +782%).

MagnesiumPumpkin Seeds (Pepitas) higher

Greek Yogurt (Plain Nonfat)

22.0 mg5% DV

Pumpkin Seeds (Pepitas)

59.2 mg14% DV

Pumpkin Seeds (Pepitas) provides 59.2 mg vs 22.0 mg in Greek Yogurt (Plain Nonfat) (+37.2 mg, +169%).

PhosphorusGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

270 mg22% DV

Pumpkin Seeds (Pepitas)

123 mg10% DV

Greek Yogurt (Plain Nonfat) provides 270 mg vs 123 mg in Pumpkin Seeds (Pepitas) (+147 mg, +119%).

ZincGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

1.0 mg9% DV

Pumpkin Seeds (Pepitas)

0.78 mg7% DV

Greek Yogurt (Plain Nonfat) provides 1.0 mg vs 0.78 mg in Pumpkin Seeds (Pepitas) (+0.26 mg, +33%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Greek Yogurt (Plain Nonfat)

0.24 g1% DV

Pumpkin Seeds (Pepitas)

0.87 g4% DV

Pumpkin Seeds (Pepitas) provides 0.87 g vs 0.24 g in Greek Yogurt (Plain Nonfat) (+0.63 g, +261%).

Nutrient

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

Pumpkin Seeds (Pepitas)Amount per 100 kcal (18 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Greek Yogurt (Plain Nonfat)

100 kcal5% DV

Pumpkin Seeds (Pepitas)

101 kcal5% DV

Both Greek Yogurt (Plain Nonfat) and Pumpkin Seeds (Pepitas) provide similar amounts of calories (energy) (100 kcal).

ProteinGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

17.2 g34% DV

Pumpkin Seeds (Pepitas)

5.4 g11% DV

Greek Yogurt (Plain Nonfat) provides 17.2 g vs 5.4 g in Pumpkin Seeds (Pepitas) (+11.8 g, +216%).

CarbohydratesGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

6.1 g2% DV

Pumpkin Seeds (Pepitas)

1.9 g1% DV

Greek Yogurt (Plain Nonfat) provides 6.1 g vs 1.9 g in Pumpkin Seeds (Pepitas) (+4.2 g, +216%).

Dietary FiberPumpkin Seeds (Pepitas) higher

Greek Yogurt (Plain Nonfat)

0 g

Pumpkin Seeds (Pepitas)

1.1 g4% DV

Pumpkin Seeds (Pepitas) has higher dietary fiber (1.1 g vs 0 g).

Total FatPumpkin Seeds (Pepitas) higher

Greek Yogurt (Plain Nonfat)

0.66 g1% DV

Pumpkin Seeds (Pepitas)

8.8 g11% DV

Pumpkin Seeds (Pepitas) provides 8.8 g vs 0.66 g in Greek Yogurt (Plain Nonfat) (+8.2 g, +1240%).

Total SugarsGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

5.5 g11% DV

Pumpkin Seeds (Pepitas)

0.25 g1% DV

Greek Yogurt (Plain Nonfat) provides 5.5 g vs 0.25 g in Pumpkin Seeds (Pepitas) (+5.2 g, +2073%).

Vitamins12 nutrients

Vitamin CPumpkin Seeds (Pepitas) higher

Greek Yogurt (Plain Nonfat)

0 mg

Pumpkin Seeds (Pepitas)

0.34 mg

Pumpkin Seeds (Pepitas) has higher vitamin c (0.34 mg vs 0 mg).

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

Greek Yogurt (Plain Nonfat)

3.4 µg

Pumpkin Seeds (Pepitas)

0.2 µg

Greek Yogurt (Plain Nonfat) provides 3.4 µg vs 0.2 µg in Pumpkin Seeds (Pepitas) (+3.2 µg, +1778%).

Vitamin DSimilar

Greek Yogurt (Plain Nonfat)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Greek Yogurt (Plain Nonfat) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin d (0 µg).

Vitamin EPumpkin Seeds (Pepitas) higher

Greek Yogurt (Plain Nonfat)

0.05 mg

Pumpkin Seeds (Pepitas)

0.39 mg3% DV

Pumpkin Seeds (Pepitas) provides 0.39 mg vs 0.05 mg in Greek Yogurt (Plain Nonfat) (+0.34 mg, +674%).

Vitamin KPumpkin Seeds (Pepitas) higher

Greek Yogurt (Plain Nonfat)

0.3 µg

Pumpkin Seeds (Pepitas)

1.3 µg1% DV

Pumpkin Seeds (Pepitas) provides 1.3 µg vs 0.3 µg in Greek Yogurt (Plain Nonfat) (+1.0 µg, +289%).

Folate (DFE)Greek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

12 µg3% DV

Pumpkin Seeds (Pepitas)

10 µg3% DV

Greek Yogurt (Plain Nonfat) provides 12 µg vs 10 µg in Pumpkin Seeds (Pepitas) (+1.4 µg, +13%).

Thiamin (Vitamin B1)Similar

Greek Yogurt (Plain Nonfat)

0.04 mg3% DV

Pumpkin Seeds (Pepitas)

0.05 mg4% DV

Both Greek Yogurt (Plain Nonfat) and Pumpkin Seeds (Pepitas) provide similar amounts of thiamin (vitamin b1) (0.04 mg).

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

Greek Yogurt (Plain Nonfat)

0.47 mg36% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Greek Yogurt (Plain Nonfat) provides 0.47 mg vs 0.03 mg in Pumpkin Seeds (Pepitas) (+0.44 mg, +1606%).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Greek Yogurt (Plain Nonfat)

0.35 mg2% DV

Pumpkin Seeds (Pepitas)

0.90 mg6% DV

Pumpkin Seeds (Pepitas) provides 0.90 mg vs 0.35 mg in Greek Yogurt (Plain Nonfat) (+0.55 mg, +155%).

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

Greek Yogurt (Plain Nonfat)

0.76 mg15% DV

Pumpkin Seeds (Pepitas)

0.14 mg3% DV

Greek Yogurt (Plain Nonfat) provides 0.76 mg vs 0.14 mg in Pumpkin Seeds (Pepitas) (+0.62 mg, +461%).

Vitamin B6Greek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

0.11 mg6% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Greek Yogurt (Plain Nonfat) provides slightly more vitamin b6 (0.11 mg vs 0.03 mg).

Vitamin B12Greek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

1.3 µg53% DV

Pumpkin Seeds (Pepitas)

0 µg

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

Minerals7 nutrients

SodiumGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

60.8 mg3% DV

Pumpkin Seeds (Pepitas)

1.3 mg

Greek Yogurt (Plain Nonfat) provides 60.8 mg vs 1.3 mg in Pumpkin Seeds (Pepitas) (+59.6 mg, +4729%).

PotassiumGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

238 mg5% DV

Pumpkin Seeds (Pepitas)

146 mg3% DV

Greek Yogurt (Plain Nonfat) provides 238 mg vs 146 mg in Pumpkin Seeds (Pepitas) (+92.7 mg, +64%).

CalciumGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

186 mg14% DV

Pumpkin Seeds (Pepitas)

8.3 mg1% DV

Greek Yogurt (Plain Nonfat) provides 186 mg vs 8.3 mg in Pumpkin Seeds (Pepitas) (+178 mg, +2145%).

IronPumpkin Seeds (Pepitas) higher

Greek Yogurt (Plain Nonfat)

0.08 mg

Pumpkin Seeds (Pepitas)

1.6 mg9% DV

Pumpkin Seeds (Pepitas) provides 1.6 mg vs 0.08 mg in Greek Yogurt (Plain Nonfat) (+1.5 mg, +1779%).

MagnesiumPumpkin Seeds (Pepitas) higher

Greek Yogurt (Plain Nonfat)

18.6 mg4% DV

Pumpkin Seeds (Pepitas)

107 mg25% DV

Pumpkin Seeds (Pepitas) provides 107 mg vs 18.6 mg in Greek Yogurt (Plain Nonfat) (+88.0 mg, +473%).

PhosphorusSimilar

Greek Yogurt (Plain Nonfat)

228 mg18% DV

Pumpkin Seeds (Pepitas)

222 mg18% DV

Both Greek Yogurt (Plain Nonfat) and Pumpkin Seeds (Pepitas) provide similar amounts of phosphorus (228 mg).

ZincPumpkin Seeds (Pepitas) higher

Greek Yogurt (Plain Nonfat)

0.88 mg8% DV

Pumpkin Seeds (Pepitas)

1.4 mg13% DV

Pumpkin Seeds (Pepitas) provides 1.4 mg vs 0.88 mg in Greek Yogurt (Plain Nonfat) (+0.53 mg, +60%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Greek Yogurt (Plain Nonfat)

0.20 g1% DV

Pumpkin Seeds (Pepitas)

1.6 g8% DV

Pumpkin Seeds (Pepitas) provides 1.6 g vs 0.20 g in Greek Yogurt (Plain Nonfat) (+1.4 g, +669%).

Nutrient

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

Pumpkin Seeds (Pepitas)Normalized to 300 kcal (54 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Greek Yogurt (Plain Nonfat)

300 kcal15% DV

Pumpkin Seeds (Pepitas)

302 kcal15% DV

Both Greek Yogurt (Plain Nonfat) and Pumpkin Seeds (Pepitas) provide similar amounts of calories (energy) (300 kcal).

ProteinGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

51.8 g104% DV

Pumpkin Seeds (Pepitas)

16.3 g33% DV

Greek Yogurt (Plain Nonfat) provides 51.8 g vs 16.3 g in Pumpkin Seeds (Pepitas) (+35.4 g, +217%).

CarbohydratesGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

18.3 g7% DV

Pumpkin Seeds (Pepitas)

5.8 g2% DV

Greek Yogurt (Plain Nonfat) provides 18.3 g vs 5.8 g in Pumpkin Seeds (Pepitas) (+12.5 g, +216%).

Dietary FiberPumpkin Seeds (Pepitas) higher

Greek Yogurt (Plain Nonfat)

0 g

Pumpkin Seeds (Pepitas)

3.2 g12% DV

Pumpkin Seeds (Pepitas) has higher dietary fiber (3.2 g vs 0 g).

Total FatPumpkin Seeds (Pepitas) higher

Greek Yogurt (Plain Nonfat)

2.0 g3% DV

Pumpkin Seeds (Pepitas)

26.5 g34% DV

Pumpkin Seeds (Pepitas) provides 26.5 g vs 2.0 g in Greek Yogurt (Plain Nonfat) (+24.5 g, +1237%).

Total SugarsGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

16.5 g33% DV

Pumpkin Seeds (Pepitas)

0.76 g2% DV

Greek Yogurt (Plain Nonfat) provides 16.5 g vs 0.76 g in Pumpkin Seeds (Pepitas) (+15.7 g, +2077%).

Vitamins12 nutrients

Vitamin CPumpkin Seeds (Pepitas) higher

Greek Yogurt (Plain Nonfat)

0 mg

Pumpkin Seeds (Pepitas)

1.0 mg1% DV

Pumpkin Seeds (Pepitas) has higher vitamin c (1.0 mg vs 0 mg).

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

Greek Yogurt (Plain Nonfat)

10 µg1% DV

Pumpkin Seeds (Pepitas)

0.5 µg

Greek Yogurt (Plain Nonfat) provides 10 µg vs 0.5 µg in Pumpkin Seeds (Pepitas) (+9.6 µg, +1781%).

Vitamin DSimilar

Greek Yogurt (Plain Nonfat)

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Greek Yogurt (Plain Nonfat) and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin d (0 µg).

Vitamin EPumpkin Seeds (Pepitas) higher

Greek Yogurt (Plain Nonfat)

0.15 mg1% DV

Pumpkin Seeds (Pepitas)

1.2 mg8% DV

Pumpkin Seeds (Pepitas) provides 1.2 mg vs 0.15 mg in Greek Yogurt (Plain Nonfat) (+1.0 mg, +672%).

Vitamin KPumpkin Seeds (Pepitas) higher

Greek Yogurt (Plain Nonfat)

1.0 µg1% DV

Pumpkin Seeds (Pepitas)

3.9 µg3% DV

Pumpkin Seeds (Pepitas) provides 3.9 µg vs 1.0 µg in Greek Yogurt (Plain Nonfat) (+2.9 µg, +288%).

Folate (DFE)Greek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

36 µg9% DV

Pumpkin Seeds (Pepitas)

31 µg8% DV

Greek Yogurt (Plain Nonfat) provides 36 µg vs 31 µg in Pumpkin Seeds (Pepitas) (+4.2 µg, +14%).

Thiamin (Vitamin B1)Similar

Greek Yogurt (Plain Nonfat)

0.12 mg10% DV

Pumpkin Seeds (Pepitas)

0.15 mg12% DV

Both Greek Yogurt (Plain Nonfat) and Pumpkin Seeds (Pepitas) provide similar amounts of thiamin (vitamin b1) (0.12 mg).

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

Greek Yogurt (Plain Nonfat)

1.4 mg109% DV

Pumpkin Seeds (Pepitas)

0.08 mg6% DV

Greek Yogurt (Plain Nonfat) provides 1.4 mg vs 0.08 mg in Pumpkin Seeds (Pepitas) (+1.3 mg, +1609%).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Greek Yogurt (Plain Nonfat)

1.1 mg7% DV

Pumpkin Seeds (Pepitas)

2.7 mg17% DV

Pumpkin Seeds (Pepitas) provides 2.7 mg vs 1.1 mg in Greek Yogurt (Plain Nonfat) (+1.6 mg, +155%).

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

Greek Yogurt (Plain Nonfat)

2.3 mg46% DV

Pumpkin Seeds (Pepitas)

0.41 mg8% DV

Greek Yogurt (Plain Nonfat) provides 2.3 mg vs 0.41 mg in Pumpkin Seeds (Pepitas) (+1.9 mg, +462%).

Vitamin B6Greek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

0.32 mg19% DV

Pumpkin Seeds (Pepitas)

0.08 mg5% DV

Greek Yogurt (Plain Nonfat) provides 0.32 mg vs 0.08 mg in Pumpkin Seeds (Pepitas) (+0.24 mg, +314%).

Vitamin B12Greek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

3.8 µg159% DV

Pumpkin Seeds (Pepitas)

0 µg

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

Minerals7 nutrients

SodiumGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

183 mg8% DV

Pumpkin Seeds (Pepitas)

3.8 mg

Greek Yogurt (Plain Nonfat) provides 183 mg vs 3.8 mg in Pumpkin Seeds (Pepitas) (+179 mg, +4738%).

PotassiumGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

716 mg15% DV

Pumpkin Seeds (Pepitas)

437 mg9% DV

Greek Yogurt (Plain Nonfat) provides 716 mg vs 437 mg in Pumpkin Seeds (Pepitas) (+279 mg, +64%).

CalciumGreek Yogurt (Plain Nonfat) higher

Greek Yogurt (Plain Nonfat)

559 mg43% DV

Pumpkin Seeds (Pepitas)

24.8 mg2% DV

Greek Yogurt (Plain Nonfat) provides 559 mg vs 24.8 mg in Pumpkin Seeds (Pepitas) (+534 mg, +2150%).

IronPumpkin Seeds (Pepitas) higher

Greek Yogurt (Plain Nonfat)

0.25 mg1% DV

Pumpkin Seeds (Pepitas)

4.8 mg26% DV

Pumpkin Seeds (Pepitas) provides 4.8 mg vs 0.25 mg in Greek Yogurt (Plain Nonfat) (+4.5 mg, +1775%).

MagnesiumPumpkin Seeds (Pepitas) higher

Greek Yogurt (Plain Nonfat)

55.9 mg13% DV

Pumpkin Seeds (Pepitas)

320 mg76% DV

Pumpkin Seeds (Pepitas) provides 320 mg vs 55.9 mg in Greek Yogurt (Plain Nonfat) (+264 mg, +472%).

PhosphorusSimilar

Greek Yogurt (Plain Nonfat)

686 mg55% DV

Pumpkin Seeds (Pepitas)

666 mg53% DV

Both Greek Yogurt (Plain Nonfat) and Pumpkin Seeds (Pepitas) provide similar amounts of phosphorus (686 mg).

ZincPumpkin Seeds (Pepitas) higher

Greek Yogurt (Plain Nonfat)

2.6 mg24% DV

Pumpkin Seeds (Pepitas)

4.2 mg38% DV

Pumpkin Seeds (Pepitas) provides 4.2 mg vs 2.6 mg in Greek Yogurt (Plain Nonfat) (+1.6 mg, +60%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Greek Yogurt (Plain Nonfat)

0.61 g3% DV

Pumpkin Seeds (Pepitas)

4.7 g23% DV

Pumpkin Seeds (Pepitas) provides 4.7 g vs 0.61 g in Greek Yogurt (Plain Nonfat) (+4.1 g, +667%).

Greek Yogurt (Plain Nonfat) vs Pumpkin Seeds (Pepitas)

Greek Yogurt (Plain Nonfat)

Pumpkin Seeds (Pepitas)

Nutritional Takeaways

Comparison Summary