Greek Yogurt vs. Pecan
Nutrition comparison of Greek Yogurt and Pecan
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
greek yogurt
versus
pecan
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in greek yogurt and pecan:
- Both pecan and greek yogurt are high in calcium and protein.
- Greek yogurt has 72% less carbohydrates than pecan.
- Greek yogurt has signficantly more Vitamin A than pecan.
- Pecan has more thiamin, niacin and Vitamin B6, however, greek yogurt contains more Vitamin B12.
- Pecan is a great source of iron.
- Pecan is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Pecan (Nuts, pecans) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pecan is high in calories and greek yogurt has 89% less calories than pecan - pecan has 691 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 pecan per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for pecan, 5:8:88 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Greek Yogurt | Pecan | |
|---|---|---|
| Protein | 55% | 5% |
| Carbohydrates | 22% | 8% |
| Fat | 24% | 88% |
| Alcohol | ~ | ~ |
carbohydrates
Greek yogurt has 72% less carbohydrates than pecan - pecan has 13.9g of total carbs per 100 grams and greek yogurt has 3.9g of carbohydrates.
The carbs in pecan are made of 68% dietary fiber, 28% sugar and 3% starch, whereas the carbs in greek yogurt comprise of 100% sugar.
dietary fiber
Pecan is an excellent source of dietary fiber and it has more dietary fiber than greek yogurt - pecan has 9.6g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.
sugar
Pecan and greek yogurt contain similar amounts of sugar - pecan has 4g of sugar per 100 grams and greek yogurt has 3.6g of sugar.
Protein
protein
Both pecan and greek yogurt are high in protein. Pecan is very similar to pecan for protein - pecan has 9.2g of protein per 100 grams and greek yogurt has 10g of protein.
Fat
saturated fat
Pecan is high in saturated fat and greek yogurt has 80% less saturated fat than pecan - pecan has 6.2g of saturated fat per 100 grams and greek yogurt has 1.2g of saturated fat.
trans fat
Both greek yogurt and pecan are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and pecan does not contain significant amounts.
cholesterol
Pecan has less cholesterol than greek yogurt - greek yogurt has 10mg of cholesterol per 100 grams and pecan does not contain significant amounts.
Vitamins
Vitamin C
Pecan and greek yogurt contain similar amounts of Vitamin C - pecan has 1.1mg 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 pecan - pecan has 3ug of Vitamin A per 100 grams and greek yogurt has 90ug of Vitamin A.
Vitamin E
Pecan and greek yogurt contain similar amounts of Vitamin E - pecan has 1.4mg of Vitamin E per 100 grams and greek yogurt has 0.04mg of Vitamin E.
Vitamin K
Pecan and greek yogurt contain similar amounts of Vitamin K - pecan has 3.5ug of Vitamin K per 100 grams and greek yogurt has 0.2ug of Vitamin K.
The B Vitamins
Pecan has more thiamin, niacin and Vitamin B6, however, greek yogurt contains more Vitamin B12. Both greek yogurt and pecan contain significant amounts of riboflavin, pantothenic acid and folate.
| Greek Yogurt | Pecan | |
|---|---|---|
| Thiamin | 0.044 MG | 0.66 MG |
| Riboflavin | 0.233 MG | 0.13 MG |
| Niacin | 0.197 MG | 1.167 MG |
| Pantothenic acid | 0.47 MG | 0.863 MG |
| Vitamin B6 | 0.055 MG | 0.21 MG |
| Folate | 12 UG | 22 UG |
| Vitamin B12 | 0.52 UG | ~ |
Minerals
calcium
Both pecan and greek yogurt are high in calcium. Greek yogurt has 64% more calcium than pecan - pecan has 70mg of calcium per 100 grams and greek yogurt has 115mg of calcium.
iron
Pecan is a great source of iron and it has 62 times more iron than greek yogurt - pecan has 2.5mg of iron per 100 grams and greek yogurt has 0.04mg of iron.
potassium
Pecan is an excellent source of potassium and it has 191% more potassium than greek yogurt - pecan has 410mg 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 pecan contain small amounts of lutein + zeaxanthin.
| Greek Yogurt | Pecan | |
|---|---|---|
| beta-carotene | 6 UG | 29 UG |
| lutein + zeaxanthin | 1 UG | 17 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pecan has more alpha linoleic acid (ALA) than greek yogurt per 100 grams.
| Greek Yogurt | Pecan | |
|---|---|---|
| alpha linoleic acid | 0.007 G | 0.986 G |
| Total | 0.007 G | 0.986 G |
omega 6s
Comparing omega-6 fatty acids, pecan has more linoleic acid than greek yogurt per 100 grams.
| Greek Yogurt | Pecan | |
|---|---|---|
| other omega 6 | 0.003 G | 0.069 G |
| linoleic acid | 0.065 G | 20.628 G |
| Total | 0.068 G | 20.697 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 Pecan (Nuts, pecans) .
Greek Yogurt g
()
|
Daily Values (%) |
Pecan 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 pecan or greek yogurt contain more calories in 100 grams?Pecan is high in calories and greek yogurt has 90% less calories than pecan - pecan has 691 calories in 100g and greek yogurt has 73 calories.
Is pecan or greek yogurt better for protein?
Both pecan and greek yogurt are high in protein. Pecan is very similar to pecan for protein - pecan has 9.2g of protein per 100 grams and greek yogurt has 10g of protein.
Does pecan or greek yogurt contain more calcium?
Both pecan and greek yogurt are high in calcium. Greek yogurt has 60% more calcium than pecan - pecan has 70mg of calcium in 100 grams and greek yogurt has 115mg of calcium.
Does pecan or greek yogurt contain more potassium?
Pecan is a rich source of potassium and it has 190% more potassium than greek yogurt - pecan has 410mg of potassium in 100 grams and greek yogurt has 141mg of potassium.