Greek Yogurt vs. Kimchi
Nutrition comparison of Greek Yogurt and Kimchi
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
greek yogurt
versus
kimchi
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in greek yogurt and kimchi:
- Greek yogurt has more thiamin, pantothenic acid and Vitamin B12, however, kimchi contains more niacin, Vitamin B6 and folate.
- Greek yogurt has signficantly more Vitamin A than kimchi.
- Greek yogurt is a great source of protein.
- Greek yogurt is an excellent source of calcium.
- Kimchi has 17.3 times less saturated fat than greek yogurt.
- Kimchi has 3.8 times less calories than greek yogurt.
- Kimchi has signficantly more dietary fiber than greek yogurt.
- Kimchi is a great source of iron.
USDA sources for nutritional information: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Kimchi (Cabbage, kimchi) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kimchi has 3.8 times less calories than greek yogurt - kimchi has 15 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 similar to kimchi for fat. Greek yogurt has a macronutrient ratio of 55:22:24 and for kimchi, 24:51:25 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Greek Yogurt | Kimchi | |
|---|---|---|
| Protein | 55% | 24% |
| Carbohydrates | 22% | 51% |
| Fat | 24% | 25% |
| Alcohol | ~ | ~ |
carbohydrates
Both kimchi and greek yogurt are low in carbohydrates - kimchi has 2.4g of total carbs per 100 grams and greek yogurt has 3.9g of carbohydrates.
The carbs in kimchi are made of 60% dietary fiber and 40% sugar, whereas the carbs in greek yogurt comprise of 100% sugar.
dietary fiber
Kimchi has signficantly more dietary fiber than greek yogurt - kimchi has 1.6g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.
sugar
Kimchi and greek yogurt contain similar amounts of sugar - kimchi has 1.1g 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 805% more protein than kimchi - kimchi has 1.1g of protein per 100 grams and greek yogurt has 10g of protein.
Fat
saturated fat
Kimchi has 17.3 times less saturated fat than greek yogurt - kimchi has 0.07g of saturated fat per 100 grams and greek yogurt has 1.2g of saturated fat.
trans fat
Both greek yogurt and kimchi are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and kimchi does not contain significant amounts.
cholesterol
Kimchi has less cholesterol than greek yogurt - greek yogurt has 10mg of cholesterol per 100 grams and kimchi does not contain significant amounts.
Vitamins
Vitamin C
Greek yogurt has more Vitamin C than kimchi - greek yogurt has 0.8mg of Vitamin C per 100 grams and kimchi does not contain significant amounts.
Vitamin A
Greek yogurt has signficantly more Vitamin A than kimchi - kimchi has 5ug of Vitamin A per 100 grams and greek yogurt has 90ug of Vitamin A.
Vitamin E
Kimchi and greek yogurt contain similar amounts of Vitamin E - kimchi has 0.11mg of Vitamin E per 100 grams and greek yogurt has 0.04mg of Vitamin E.
Vitamin K
Kimchi has 217 times more Vitamin K than greek yogurt - kimchi has 43.6ug of Vitamin K per 100 grams and greek yogurt has 0.2ug of Vitamin K.
The B Vitamins
Greek yogurt has more thiamin, pantothenic acid and Vitamin B12, however, kimchi contains more niacin, Vitamin B6 and folate. Both greek yogurt and kimchi contain significant amounts of riboflavin.
| Greek Yogurt | Kimchi | |
|---|---|---|
| Thiamin | 0.044 MG | 0.01 MG |
| Riboflavin | 0.233 MG | 0.21 MG |
| Niacin | 0.197 MG | 1.1 MG |
| Pantothenic acid | 0.47 MG | ~ |
| Vitamin B6 | 0.055 MG | 0.213 MG |
| Folate | 12 UG | 52 UG |
| Vitamin B12 | 0.52 UG | ~ |
Minerals
calcium
Greek yogurt is an excellent source of calcium and it has 248% more calcium than kimchi - kimchi has 33mg of calcium per 100 grams and greek yogurt has 115mg of calcium.
iron
Kimchi is a great source of iron and it has 61 times more iron than greek yogurt - kimchi has 2.5mg of iron per 100 grams and greek yogurt has 0.04mg of iron.
potassium
Kimchi and greek yogurt contain similar amounts of potassium - kimchi has 151mg 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 | Kimchi | |
|---|---|---|
| beta-carotene | 6 UG | 55 UG |
| lutein + zeaxanthin | 1 UG | 49 UG |
| alpha-carotene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kimchi has more alpha linoleic acid (ALA) than greek yogurt per 100 grams.
| Greek Yogurt | Kimchi | |
|---|---|---|
| alpha linoleic acid | 0.007 G | 0.137 G |
| Total | 0.007 G | 0.137 G |
omega 6s
Comparing omega-6 fatty acids, both greek yogurt and kimchi contain significant amounts of linoleic acid.
| Greek Yogurt | Kimchi | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.065 G | 0.104 G |
| Total | 0.067 G | 0.104 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 Kimchi (Cabbage, kimchi) .
Greek Yogurt g
()
|
Daily Values (%) |
Kimchi 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 kimchi or greek yogurt contain more calories in 100 grams?Kimchi has 3.8 times less calories than greek yogurt - kimchi has 15 calories in 100g and greek yogurt has 73 calories.
Is kimchi or greek yogurt better for protein?
Greek yogurt is a great source of protein and it has 810% more protein than kimchi - kimchi has 1.1g of protein per 100 grams and greek yogurt has 10g of protein.
Does kimchi or greek yogurt have more carbohydrates?
By weight, both kimchi and greek yogurt are low in carbohydrates - kimchi has 2.4g of carbs for 100g and greek yogurt has 3.9g of carbohydrates. the carbs in kimchi are made of 60% dietary fiber and 40% sugar, whereas the carbs in greek yogurt comprise of 100% sugar.
Does kimchi or greek yogurt contain more calcium?
Greek yogurt is a rich source of calcium and it has 250% more calcium than kimchi - kimchi has 33mg of calcium in 100 grams and greek yogurt has 115mg of calcium.