Greek Yogurt vs. Pistachio

Nutrition comparison of Greek Yogurt and Pistachio

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

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

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

  • Both pistachio and greek yogurt are high in calcium and protein.
  • Greek yogurt has 54% less sugar than pistachio.
  • Greek yogurt has signficantly less carbohydrates than pistachio.
  • Greek yogurt has signficantly more Vitamin A than pistachio.
  • Pistachio has more thiamin, niacin, Vitamin B6 and folate, however, greek yogurt contains more Vitamin B12.
  • Pistachio is an excellent source of dietary fiber, iron and potassium.
Detailed nutritional comparison of greek yogurt and pistachio 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 Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.

Image of Greek Yogurt src
Image of Pistachio src

Calories and Carbs

calories

Pistachio is high in calories and greek yogurt has 87% less calories than pistachio - pistachio has 572 calories per 100 grams and greek yogurt has 73 calories.

For macronutrient ratios, greek yogurt is much heavier in protein, much lighter in fat and similar to pistachio for carbs. Greek yogurt has a macronutrient ratio of 55:22:24 and for pistachio, 14:19:68 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Greek Yogurt Pistachio
Protein 55% 14%
Carbohydrates 22% 19%
Fat 24% 68%
Alcohol ~ ~

carbohydrates

Greek yogurt has signficantly less carbohydrates than pistachio - pistachio has 28.3g of total carbs per 100 grams and greek yogurt has 3.9g of carbohydrates.

dietary fiber

Pistachio is an excellent source of dietary fiber and it has more dietary fiber than greek yogurt - pistachio has 10.3g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.

sugar

Greek yogurt has 54% less sugar than pistachio - pistachio has 7.7g of sugar per 100 grams and greek yogurt has 3.6g of sugar.

Protein

protein

Both pistachio and greek yogurt are high in protein. Pistachio has 112% more protein than greek yogurt - pistachio has 21.1g of protein per 100 grams and greek yogurt has 10g of protein.

Fat

saturated fat

Pistachio is high in saturated fat and greek yogurt has 78% less saturated fat than pistachio - pistachio has 5.6g of saturated fat per 100 grams and greek yogurt has 1.2g of saturated fat.

trans fat

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

cholesterol

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

Vitamins

Vitamin C

Pistachio and greek yogurt contain similar amounts of Vitamin C - pistachio has 3mg 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 pistachio - pistachio has 13ug of Vitamin A per 100 grams and greek yogurt has 90ug of Vitamin A.

Vitamin E

Pistachio has 53 times more Vitamin E than greek yogurt - pistachio has 2.2mg of Vitamin E per 100 grams and greek yogurt has 0.04mg of Vitamin E.

Vitamin K

Pistachio and greek yogurt contain similar amounts of Vitamin K - pistachio has 13.2ug of Vitamin K per 100 grams and greek yogurt has 0.2ug of Vitamin K.

The B Vitamins

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

Greek Yogurt Pistachio
Thiamin 0.044 MG 0.695 MG
Riboflavin 0.233 MG 0.234 MG
Niacin 0.197 MG 1.373 MG
Pantothenic acid 0.47 MG 0.513 MG
Vitamin B6 0.055 MG 1.122 MG
Folate 12 UG 51 UG
Vitamin B12 0.52 UG ~

Minerals

calcium

Both pistachio and greek yogurt are high in calcium. Greek yogurt has a little more calcium (7%) than pistachio by weight - pistachio has 107mg of calcium per 100 grams and greek yogurt has 115mg of calcium.

iron

Pistachio is an excellent source of iron and it has 99 times more iron than greek yogurt - pistachio has 4mg of iron per 100 grams and greek yogurt has 0.04mg of iron.

potassium

Pistachio is an excellent source of potassium and it has 614% more potassium than greek yogurt - pistachio has 1007mg 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 Pistachio
beta-carotene 6 UG 159 UG
lutein + zeaxanthin 1 UG 1160 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, pistachio has more alpha linoleic acid (ALA) than greek yogurt per 100 grams.

Greek Yogurt Pistachio
alpha linoleic acid 0.007 G 0.212 G
Total 0.007 G 0.212 G

omega 6s

Comparing omega-6 fatty acids, pistachio has more linoleic acid than greek yogurt per 100 grams.

Greek Yogurt Pistachio
other omega 6 0.002 G 0.005 G
linoleic acid 0.065 G 13.125 G
Total 0.067 G 13.13 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 Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) .

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FAQ

Does pistachio or greek yogurt contain more calories in 100 grams?
Pistachio is high in calories and greek yogurt has 90% less calories than pistachio - pistachio has 572 calories in 100g and greek yogurt has 73 calories.

Is pistachio or greek yogurt better for protein?
Both pistachio and greek yogurt are high in protein. Pistachio has 110% more protein than greek yogurt - pistachio has 21.1g of protein per 100 grams and greek yogurt has 10g of protein.

Does pistachio or greek yogurt contain more calcium?
Both pistachio and greek yogurt are high in calcium. Greek yogurt has a little more calcium ( 10%) than pistachio by weight - pistachio has 107mg of calcium in 100 grams and greek yogurt has 115mg of calcium.

Does pistachio or greek yogurt contain more iron?
Pistachio is an abundant source of iron and it has 99 times more iron than greek yogurt - pistachio has 4mg of iron in 100 grams and greek yogurt has 0.04mg of iron.

Does pistachio or greek yogurt contain more potassium?
Pistachio is a rich source of potassium and it has 610% more potassium than greek yogurt - pistachio has 1007mg of potassium in 100 grams and greek yogurt has 141mg of potassium.