Greek Yogurt vs. Banana
Nutrition comparison of Greek Yogurt and Banana
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
greek yogurt
versus
banana
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in greek yogurt and banana:
- Banana has 9.9 times less saturated fat than greek yogurt.
- Banana is a great source of dietary fiber.
- Banana is an excellent source of potassium.
- Greek yogurt has 4.8 times less carbohydrates than banana.
- Greek yogurt has 71% less sugar than banana.
- Greek yogurt has more riboflavin and Vitamin B12, however, banana contains more niacin and Vitamin B6.
- Greek yogurt has signficantly more Vitamin A than banana.
- Greek yogurt is a great source of protein.
- Greek yogurt is an excellent source of calcium.
USDA sources for nutritional information: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Banana (Bananas, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Greek yogurt and banana contain similar amounts of calories - greek yogurt has 73 calories per 100 grams and banana has 89 calories.
For macronutrient ratios, greek yogurt is much heavier in protein, much lighter in carbs and much heavier in fat compared to banana per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for banana, 5:93:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Greek Yogurt | Banana | |
|---|---|---|
| Protein | 55% | 5% |
| Carbohydrates | 22% | 93% |
| Fat | 24% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Greek yogurt has 4.8 times less carbohydrates than banana - greek yogurt has 3.9g of total carbs per 100 grams and banana has 22.8g of carbohydrates.
dietary fiber
Banana is a great source of dietary fiber and it has more dietary fiber than greek yogurt - banana has 2.6g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.
sugar
Greek yogurt has 71% less sugar than banana - greek yogurt has 3.6g of sugar per 100 grams and banana has 12.2g of sugar.
Protein
protein
Greek yogurt is a great source of protein and it has 813% more protein than banana - greek yogurt has 10g of protein per 100 grams and banana has 1.1g of protein.
Fat
saturated fat
Banana has 9.9 times less saturated fat than greek yogurt - greek yogurt has 1.2g of saturated fat per 100 grams and banana has 0.11g of saturated fat.
trans fat
Both greek yogurt and banana are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and banana does not contain significant amounts.
cholesterol
Banana has less cholesterol than greek yogurt - greek yogurt has 10mg of cholesterol per 100 grams and banana does not contain significant amounts.
Vitamins
Vitamin C
Banana has 988% more Vitamin C than greek yogurt - greek yogurt has 0.8mg of Vitamin C per 100 grams and banana has 8.7mg of Vitamin C.
Vitamin A
Greek yogurt has signficantly more Vitamin A than banana - greek yogurt has 90ug of Vitamin A per 100 grams and banana has 3ug of Vitamin A.
Vitamin E
Greek yogurt and banana contain similar amounts of Vitamin E - greek yogurt has 0.04mg of Vitamin E per 100 grams and banana has 0.1mg of Vitamin E.
Vitamin K
Greek yogurt and banana contain similar amounts of Vitamin K - greek yogurt has 0.2ug of Vitamin K per 100 grams and banana has 0.5ug of Vitamin K.
The B Vitamins
Greek yogurt has more riboflavin and Vitamin B12, however, banana contains more niacin and Vitamin B6. Both greek yogurt and banana contain significant amounts of thiamin, pantothenic acid and folate.
| Greek Yogurt | Banana | |
|---|---|---|
| Thiamin | 0.044 MG | 0.031 MG |
| Riboflavin | 0.233 MG | 0.073 MG |
| Niacin | 0.197 MG | 0.665 MG |
| Pantothenic acid | 0.47 MG | 0.334 MG |
| Vitamin B6 | 0.055 MG | 0.367 MG |
| Folate | 12 UG | 20 UG |
| Vitamin B12 | 0.52 UG | ~ |
Minerals
calcium
Greek yogurt is an excellent source of calcium and it has 22 times more calcium than banana - greek yogurt has 115mg of calcium per 100 grams and banana has 5mg of calcium.
iron
Greek yogurt and banana contain similar amounts of iron - greek yogurt has 0.04mg of iron per 100 grams and banana has 0.26mg of iron.
potassium
Banana is an excellent source of potassium and it has 154% more potassium than greek yogurt - greek yogurt has 141mg of potassium per 100 grams and banana has 358mg 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,
| Greek Yogurt | Banana | |
|---|---|---|
| beta-carotene | 6 UG | 26 UG |
| lutein + zeaxanthin | 1 UG | 22 UG |
| alpha-carotene | ~ | 25 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, banana has more alpha linoleic acid (ALA) than greek yogurt per 100 grams.
| Greek Yogurt | Banana | |
|---|---|---|
| alpha linoleic acid | 0.007 G | 0.027 G |
| Total | 0.007 G | 0.027 G |
omega 6s
Comparing omega-6 fatty acids, both greek yogurt and banana contain significant amounts of linoleic acid.
| Greek Yogurt | Banana | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.065 G | 0.046 G |
| Total | 0.067 G | 0.046 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 Banana (Bananas, raw) .
Greek Yogurt g
()
|
Daily Values (%) |
Banana 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 greek yogurt or banana contain more calories in 100 grams?Greek yogurt and banana contain similar amounts of calories - greek yogurt has 73 calories in 100g and banana has 89 calories.
Is greek yogurt or banana better for protein?
Greek yogurt is a great source of protein and it has 810% more protein than banana - greek yogurt has 10g of protein per 100 grams and banana has 1.1g of protein.
Does greek yogurt or banana have more carbohydrates?
By weight, greek yogurt has 4.8 times fewer carbohydrates than banana - greek yogurt has 3.9g of carbs for 100g and banana has 22.8g of carbohydrates.
Does greek yogurt or banana contain more calcium?
Greek yogurt is a rich source of calcium and it has 22 times more calcium than banana - greek yogurt has 115mg of calcium in 100 grams and banana has 5mg of calcium.
Does greek yogurt or banana contain more potassium?
Banana is a rich source of potassium and it has 150% more potassium than greek yogurt - greek yogurt has 141mg of potassium in 100 grams and banana has 358mg of potassium.