Greek Yogurt vs. Almond Butter
Nutrition comparison of Greek Yogurt and Almond Butter
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
greek yogurt
versus
almond butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in greek yogurt and almond butter:
- Both almond butter and greek yogurt are high in calcium and protein.
- Almond butter has more riboflavin, niacin and folate, however, greek yogurt contains more Vitamin B12.
- Almond butter is an excellent source of Vitamin E, dietary fiber, iron and potassium.
- Greek yogurt has 3.7 times less carbohydrates than almond butter.
- Greek yogurt has signficantly more Vitamin A than almond butter.
USDA sources for nutritional information: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Almond Butter (Nuts, almond butter, plain, with salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond butter is high in calories and greek yogurt has 88% less calories than almond butter - almond butter has 614 calories per 100 grams and greek yogurt has 73 calories.
For macronutrient ratios, greek yogurt is much heavier in protein, heavier in carbs and much lighter in fat compared to almond butter per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for almond butter, 13:11:76 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Greek Yogurt | Almond Butter | |
|---|---|---|
| Protein | 55% | 13% |
| Carbohydrates | 22% | 11% |
| Fat | 24% | 76% |
| Alcohol | ~ | ~ |
carbohydrates
Greek yogurt has 3.7 times less carbohydrates than almond butter - almond butter has 18.8g of total carbs per 100 grams and greek yogurt has 3.9g of carbohydrates.
dietary fiber
Almond butter is an excellent source of dietary fiber and it has more dietary fiber than greek yogurt - almond butter has 10.3g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.
sugar
Almond butter and greek yogurt contain similar amounts of sugar - almond butter has 6.3g of sugar per 100 grams and greek yogurt has 3.6g of sugar.
Protein
protein
Both almond butter and greek yogurt are high in protein. Almond butter has 111% more protein than greek yogurt - almond butter has 21g of protein per 100 grams and greek yogurt has 10g of protein.
Fat
saturated fat
Almond butter is high in saturated fat and greek yogurt has 81% less saturated fat than almond butter - almond butter has 6.6g of saturated fat per 100 grams and greek yogurt has 1.2g of saturated fat.
trans fat
Both greek yogurt and almond butter are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and almond butter does not contain significant amounts.
cholesterol
Almond butter has less cholesterol than greek yogurt - greek yogurt has 10mg of cholesterol per 100 grams and almond butter does not contain significant amounts.
Vitamins
Vitamin C
Greek yogurt has more Vitamin C than almond butter - greek yogurt has 0.8mg of Vitamin C per 100 grams and almond butter does not contain significant amounts.
Vitamin A
Greek yogurt has signficantly more Vitamin A than almond butter - greek yogurt has 90ug of Vitamin A per 100 grams and almond butter does not contain significant amounts.
Vitamin E
Almond butter is an excellent source of Vitamin E and it has 604 times more Vitamin E than greek yogurt - almond butter has 24.2mg of Vitamin E per 100 grams and greek yogurt has 0.04mg of Vitamin E.
Vitamin K
Greek yogurt and almond butter contain similar amounts of Vitamin K - greek yogurt has 0.2ug of Vitamin K per 100 grams and almond butter does not contain significant amounts.
The B Vitamins
Almond butter has more riboflavin, niacin and folate, however, greek yogurt contains more Vitamin B12. Both greek yogurt and almond butter contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Greek Yogurt | Almond Butter | |
|---|---|---|
| Thiamin | 0.044 MG | 0.041 MG |
| Riboflavin | 0.233 MG | 0.939 MG |
| Niacin | 0.197 MG | 3.155 MG |
| Pantothenic acid | 0.47 MG | 0.318 MG |
| Vitamin B6 | 0.055 MG | 0.103 MG |
| Folate | 12 UG | 53 UG |
| Vitamin B12 | 0.52 UG | ~ |
Minerals
calcium
Both almond butter and greek yogurt are high in calcium. Almond butter has 202% more calcium than greek yogurt - almond butter has 347mg of calcium per 100 grams and greek yogurt has 115mg of calcium.
iron
Almond butter is an excellent source of iron and it has 86 times more iron than greek yogurt - almond butter has 3.5mg of iron per 100 grams and greek yogurt has 0.04mg of iron.
potassium
Almond butter is an excellent source of potassium and it has 430% more potassium than greek yogurt - almond butter has 748mg 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 almond butter contain small amounts of beta-carotene and lutein + zeaxanthin.
| Greek Yogurt | Almond Butter | |
|---|---|---|
| beta-carotene | 6 UG | 1 UG |
| lutein + zeaxanthin | 1 UG | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both greek yogurt and almond butter contain small amounts of alpha linoleic acid (ALA).
| Greek Yogurt | Almond Butter | |
|---|---|---|
| alpha linoleic acid | 0.007 G | 0.007 G |
| Total | 0.007 G | 0.007 G |
omega 6s
Comparing omega-6 fatty acids, almond butter has more linoleic acid than greek yogurt per 100 grams.
| Greek Yogurt | Almond Butter | |
|---|---|---|
| other omega 6 | 0.003 G | 0.011 G |
| linoleic acid | 0.065 G | 13.605 G |
| Total | 0.068 G | 13.616 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 Almond Butter (Nuts, almond butter, plain, with salt added) .
Greek Yogurt g
()
|
Daily Values (%) |
Almond Butter g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does almond butter or greek yogurt contain more calories in 100 grams?Almond butter is high in calories and greek yogurt has 90% less calories than almond butter - almond butter has 614 calories in 100g and greek yogurt has 73 calories.
Is almond butter or greek yogurt better for protein?
Both almond butter and greek yogurt are high in protein. Almond butter has 110% more protein than greek yogurt - almond butter has 21g of protein per 100 grams and greek yogurt has 10g of protein.
Does almond butter or greek yogurt contain more calcium?
Both almond butter and greek yogurt are high in calcium. Almond butter has 200% more calcium than greek yogurt - almond butter has 347mg of calcium in 100 grams and greek yogurt has 115mg of calcium.
Does almond butter or greek yogurt contain more iron?
Almond butter is an abundant source of iron and it has 86 times more iron than greek yogurt - almond butter has 3.5mg of iron in 100 grams and greek yogurt has 0.04mg of iron.
Does almond butter or greek yogurt contain more potassium?
Almond butter is a rich source of potassium and it has 430% more potassium than greek yogurt - almond butter has 748mg of potassium in 100 grams and greek yogurt has 141mg of potassium.