Greek Yogurt vs. Garlic

Nutrition comparison of Greek Yogurt and Garlic

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of greek yogurt versus garlic (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in greek yogurt and garlic:

  • Both garlic and greek yogurt are high in calcium.
  • Garlic has 12.8 times less saturated fat than greek yogurt.
  • Garlic has more thiamin, niacin and Vitamin B6, however, greek yogurt contains more riboflavin, folate and Vitamin B12.
  • Garlic has signficantly more iron than greek yogurt.
  • Garlic is a great source of dietary fiber.
  • Garlic is an excellent source of Vitamin C and potassium.
  • Greek yogurt has signficantly more Vitamin A than garlic.
  • Greek yogurt is a great source of protein.
Detailed nutritional comparison of greek yogurt and garlic is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.

Image of Greek Yogurt src
Image of Garlic src

Calories and Carbs

calories

Garlic is high in calories and greek yogurt has 51% less calories than garlic - garlic has 149 calories per 100 grams and greek yogurt has 73 calories.

For macronutrient ratios, greek yogurt is much heavier in protein, much lighter in carbs and much heavier in fat compared to garlic per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Greek Yogurt Garlic
Protein 55% 16%
Carbohydrates 22% 82%
Fat 24% 3%
Alcohol ~ ~

carbohydrates

Garlic is high in carbohydrates and greek yogurt has 88% less carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and greek yogurt has 3.9g of carbohydrates.

dietary fiber

Garlic is a great source of dietary fiber and it has more dietary fiber than greek yogurt - garlic has 2.1g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.

sugar

Garlic and greek yogurt contain similar amounts of sugar - garlic has 1g of sugar per 100 grams and greek yogurt has 3.6g of sugar.

Protein

protein

Greek yogurt is a great source of protein and it has 56% more protein than garlic - garlic has 6.4g of protein per 100 grams and greek yogurt has 10g of protein.

Fat

saturated fat

Garlic has 12.8 times less saturated fat than greek yogurt - garlic has 0.09g of saturated fat per 100 grams and greek yogurt has 1.2g of saturated fat.

trans fat

Both greek yogurt and garlic are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and garlic does not contain significant amounts.

cholesterol

Garlic has less cholesterol than greek yogurt - greek yogurt has 10mg of cholesterol per 100 grams and garlic does not contain significant amounts.

Vitamins

Vitamin C

Garlic is an excellent source of Vitamin C and it has 38 times more Vitamin C than greek yogurt - garlic has 31.2mg of Vitamin C per 100 grams and greek yogurt has 0.8mg of Vitamin C.

Vitamin A

Greek yogurt has signficantly more Vitamin A than garlic - greek yogurt has 90ug of Vitamin A per 100 grams and garlic does not contain significant amounts.

Vitamin E

Garlic and greek yogurt contain similar amounts of Vitamin E - garlic has 0.08mg of Vitamin E per 100 grams and greek yogurt has 0.04mg of Vitamin E.

Vitamin K

Garlic and greek yogurt contain similar amounts of Vitamin K - garlic has 1.7ug of Vitamin K per 100 grams and greek yogurt has 0.2ug of Vitamin K.

The B Vitamins

Garlic has more thiamin, niacin and Vitamin B6, however, greek yogurt contains more riboflavin, folate and Vitamin B12. Both greek yogurt and garlic contain significant amounts of pantothenic acid.

Greek Yogurt Garlic
Thiamin 0.044 MG 0.2 MG
Riboflavin 0.233 MG 0.11 MG
Niacin 0.197 MG 0.7 MG
Pantothenic acid 0.47 MG 0.596 MG
Vitamin B6 0.055 MG 1.235 MG
Folate 12 UG 3 UG
Vitamin B12 0.52 UG ~

Minerals

calcium

Both garlic and greek yogurt are high in calcium. Garlic has 57% more calcium than greek yogurt - garlic has 181mg of calcium per 100 grams and greek yogurt has 115mg of calcium.

iron

Garlic has signficantly more iron than greek yogurt - garlic has 1.7mg of iron per 100 grams and greek yogurt has 0.04mg of iron.

potassium

Garlic is an excellent source of potassium and it has 184% more potassium than greek yogurt - garlic has 401mg of potassium per 100 grams and greek yogurt has 141mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids, both greek yogurt and garlic contain small amounts of beta-carotene and lutein + zeaxanthin.

Greek Yogurt Garlic
beta-carotene 6 UG 5 UG
lutein + zeaxanthin 1 UG 16 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, garlic has more alpha linoleic acid (ALA) than greek yogurt per 100 grams.

Greek Yogurt Garlic
alpha linoleic acid 0.007 G 0.02 G
Total 0.007 G 0.02 G

omega 6s

Comparing omega-6 fatty acids, garlic has more linoleic acid than greek yogurt per 100 grams.

Greek Yogurt Garlic
other omega 6 0.002 G ~
linoleic acid 0.065 G 0.229 G
Total 0.067 G 0.229 G


Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Garlic (Garlic, raw) .

Greek Yogurt g

()
Daily Values (%)

Garlic g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does garlic or greek yogurt contain more calories in 100 grams?
Garlic is high in calories and greek yogurt has 50% less calories than garlic - garlic has 149 calories in 100g and greek yogurt has 73 calories.

Is garlic or greek yogurt better for protein?
Greek yogurt is a great source of protein and it has 60% more protein than garlic - garlic has 6.4g of protein per 100 grams and greek yogurt has 10g of protein.

Does garlic or greek yogurt have more carbohydrates?
By weight, garlic is high in carbohydrates and greek yogurt has 90% fewer carbohydrates than garlic - garlic has 33.1g of carbs for 100g and greek yogurt has 3.9g of carbohydrates.

Does garlic or greek yogurt contain more calcium?
Both garlic and greek yogurt are high in calcium. Garlic has 60% more calcium than greek yogurt - garlic has 181mg of calcium in 100 grams and greek yogurt has 115mg of calcium.

Does garlic or greek yogurt contain more potassium?
Garlic is a rich source of potassium and it has 180% more potassium than greek yogurt - garlic has 401mg of potassium in 100 grams and greek yogurt has 141mg of potassium.