Greek Yogurt vs. Tomato

Nutrition comparison of Greek Yogurt and Tomato

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

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

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

  • Greek yogurt has more riboflavin, pantothenic acid and Vitamin B12, however, tomato contains more niacin.
  • Greek yogurt is a great source of protein.
  • Greek yogurt is an excellent source of calcium.
  • Tomato has 42.9 times less saturated fat than greek yogurt.
  • Tomato has 75% less calories than greek yogurt.
  • Tomato is a great source of Vitamin C and potassium.
Detailed nutritional comparison of greek yogurt and tomato 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 Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.

Image of Greek Yogurt src
Image of Tomato src

Calories and Carbs

calories

Tomato has 75% less calories than greek yogurt - tomato has 18 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 heavier in fat compared to tomato per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for tomato, 17:75:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Greek Yogurt Tomato
Protein 55% 17%
Carbohydrates 22% 75%
Fat 24% 9%
Alcohol ~ ~

carbohydrates

Both tomato and greek yogurt are low in carbohydrates - tomato has 3.9g of total carbs per 100 grams and greek yogurt has 3.9g of carbohydrates.

The carbs in tomato are made of 69% sugar and 31% dietary fiber, whereas the carbs in greek yogurt comprise of 100% sugar.

dietary fiber

Tomato has more dietary fiber than greek yogurt - tomato has 1.2g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.

sugar

Tomato and greek yogurt contain similar amounts of sugar - tomato has 2.6g 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 10 times more protein than tomato - tomato has 0.88g of protein per 100 grams and greek yogurt has 10g of protein.

Fat

saturated fat

Tomato has 42.9 times less saturated fat than greek yogurt - tomato has 0.03g of saturated fat per 100 grams and greek yogurt has 1.2g of saturated fat.

trans fat

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

cholesterol

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

Vitamins

Vitamin C

Tomato is a great source of Vitamin C and it has 16 times more Vitamin C than greek yogurt - tomato has 13.7mg of Vitamin C per 100 grams and greek yogurt has 0.8mg of Vitamin C.

Vitamin A

Greek yogurt has 114% more Vitamin A than tomato - tomato has 42ug of Vitamin A per 100 grams and greek yogurt has 90ug of Vitamin A.

Vitamin E

Tomato and greek yogurt contain similar amounts of Vitamin E - tomato has 0.54mg of Vitamin E per 100 grams and greek yogurt has 0.04mg of Vitamin E.

Vitamin K

Tomato and greek yogurt contain similar amounts of Vitamin K - tomato has 7.9ug of Vitamin K per 100 grams and greek yogurt has 0.2ug of Vitamin K.

The B Vitamins

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

Greek Yogurt Tomato
Thiamin 0.044 MG 0.037 MG
Riboflavin 0.233 MG 0.019 MG
Niacin 0.197 MG 0.594 MG
Pantothenic acid 0.47 MG 0.089 MG
Vitamin B6 0.055 MG 0.08 MG
Folate 12 UG 15 UG
Vitamin B12 0.52 UG ~

Minerals

calcium

Greek yogurt is an excellent source of calcium and it has 10 times more calcium than tomato - tomato has 10mg of calcium per 100 grams and greek yogurt has 115mg of calcium.

iron

Tomato and greek yogurt contain similar amounts of iron - tomato has 0.27mg of iron per 100 grams and greek yogurt has 0.04mg of iron.

potassium

Tomato is a great source of potassium and it has 68% more potassium than greek yogurt - tomato has 237mg 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,

Greek Yogurt Tomato
beta-carotene 6 UG 449 UG
lutein + zeaxanthin 1 UG 123 UG
alpha-carotene ~ 101 UG
lycopene ~ 2573 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both greek yogurt and tomato contain small amounts of alpha linoleic acid (ALA).

Greek Yogurt Tomato
alpha linoleic acid 0.007 G 0.003 G
Total 0.007 G 0.003 G

omega 6s

Comparing omega-6 fatty acids, both greek yogurt and tomato contain significant amounts of linoleic acid.

Greek Yogurt Tomato
other omega 6 0.002 G ~
linoleic acid 0.065 G 0.08 G
Total 0.067 G 0.08 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 Tomato (Tomatoes, red, ripe, raw, year round average) .

Greek Yogurt g

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FAQ

Does tomato or greek yogurt contain more calories in 100 grams?
Tomato has 80% less calories than greek yogurt - tomato has 18 calories in 100g and greek yogurt has 73 calories.

Is tomato or greek yogurt better for protein?
Greek yogurt is a great source of protein and it has 10 times more protein than tomato - tomato has 0.88g of protein per 100 grams and greek yogurt has 10g of protein.

Does tomato or greek yogurt have more carbohydrates?
By weight, both tomato and greek yogurt are low in carbohydrates - tomato has 3.9g of carbs for 100g and greek yogurt has 3.9g of carbohydrates. the carbs in tomato are made of 70% sugar and 30% dietary fiber, whereas the carbs in greek yogurt comprise of 100% sugar.

Does tomato or greek yogurt contain more calcium?
Greek yogurt is a rich source of calcium and it has 10 times more calcium than tomato - tomato has 10mg of calcium in 100 grams and greek yogurt has 115mg of calcium.