Vegan Food with Nutrition Similar to Greek Yogurt


image of greek yogurt

Similar to Greek Yogurt

A common dairy product, greek yogurt is an excellent source of calcium. It is also a good source of protein. It also has significant amounts of Vitamin A, potassium, riboflavin and Vitamin B12. One cup of greek yogurt contains about 167 calories.

Many foods are similar nutritionally to greek yogurt, including flour, fried tofu, silken tofu and goji berry.

The closest vegan nutritional substitutes to greek yogurt include flour, fried tofu and silken tofu.

We compared the key nutrients in greek yogurt (protein and calcium) to nutrients in hundreds of other foods with data from USDA.[1]

Summary of the most similar foods by category:
nuts, grains and legumes: Flour, Fried Tofu, Silken Tofu, Kidney Beans, Pinto Beans, Peanut Flour, Peanuts, Soy Sauce, Barley, Soy Flour, Black Beans, Wild Rice, Tofu, White Beans, Almonds, Walnut
fruits: Goji Berry
plants and vegetables: Alfalfa Sprouts, Lima Beans, Spirulina
The details of the top vegan 20 foods most nutritionally similar to greek yogurt are below.

nuts, grains and legumes

There are quite a few seeds or grains that offer similar nutritional benefits to greek yogurt. Flour, fried tofu, silken tofu, kidney beans and pinto beans are all high in protein and or calcium.

Flour

image of flour

Similarity: > 95%

Flour is also high in protein and contains some of the same nutrients. Moreover, flour contains more dietary fiber, iron, thiamin and niacin than greek yogurt.

For 100 grams of greek yogurt and flour:


Greek Yogurt
(1/2 container)
Flour
(3/4 cup)
10
protein (G)
10
115
calcium (MG)
15
View More
0.949 | 0.949 | 2.68 Complete Comparison:
Flour vs. Greek Yogurt


Fried Tofu

image of fried tofu

Similarity: > 95%

More nutritionally dense than greek yogurt, fried tofu is also high in protein and calcium. Also, fried tofu contains more dietary fiber, Vitamin E and iron than greek yogurt.

For 100 grams of greek yogurt and fried tofu:


Greek Yogurt
(1/2 container)
Fried Tofu
(3.5 ounces)
10
protein (G)
19
115
calcium (MG)
372
View More
0.946 | 0.946 | 4.39 Complete Comparison:
Fried Tofu vs. Greek Yogurt


Silken Tofu

image of silken tofu

Similarity: > 95%

Silken tofu is also high in calcium and contains some of the same nutrients. Also, silken tofu contains more dietary fiber, iron and folate than greek yogurt.

For 100 grams of greek yogurt and silken tofu:


Greek Yogurt
(1/2 container)
Silken Tofu
(7/8 piece)
10
protein (G)
7.2
115
calcium (MG)
111
View More
0.945 | 0.945 | 1.45 Complete Comparison:
Silken Tofu vs. Greek Yogurt


Kidney Beans

image of kidney beans

Similarity: > 90%

Kidney beans are also high in protein and calcium. Also, kidney beans contains more dietary fiber, iron and potassium than greek yogurt.

For 100 grams of greek yogurt and kidney beans:


Greek Yogurt
(1/2 container)
Kidney Beans
(5/8 cup)
10
protein (G)
8.1
115
calcium (MG)
58
View More
0.941 | 0.941 | 1.69 Complete Comparison:
Kidney Beans vs. Greek Yogurt


Pinto Beans

image of pinto beans

Similarity: > 90%

Pinto beans are also high in calcium and contains some of the same nutrients. Also, pinto beans contains more dietary fiber, iron and potassium than greek yogurt.

For 100 grams of greek yogurt and pinto beans:


Greek Yogurt
(1/2 container)
Pinto Beans
(3/8 can)
10
protein (G)
7
115
calcium (MG)
63
View More
0.938 | 0.938 | 1.45 Complete Comparison:
Pinto Beans vs. Greek Yogurt


Peanut Flour

image of peanut flour

Similarity: > 90%

More nutritionally dense than greek yogurt, peanut flour is also high in protein and calcium. Also, peanut flour contains more dietary fiber, iron and potassium than greek yogurt.

For 100 grams of greek yogurt and peanut flour:


Greek Yogurt
(1/2 container)
Peanut Flour
(1.75 cup)
10
protein (G)
52
115
calcium (MG)
140
View More
0.936 | 0.936 | 10.16 Complete Comparison:
Peanut Flour vs. Greek Yogurt


Peanuts

image of peanuts

Similarity: > 90%

More nutritionally dense than greek yogurt, peanuts are also high in protein and calcium. Also, peanuts contains more dietary fiber, Vitamin E and iron than greek yogurt.

For 100 grams of greek yogurt and peanuts:


Greek Yogurt
(1/2 container)
Peanuts
(5/8 cup)
10
protein (G)
24
115
calcium (MG)
58
View More
0.933 | 0.933 | 7.45 Complete Comparison:
Peanuts vs. Greek Yogurt


Soy Sauce

image of soy sauce

Similarity: > 90%

Soy sauce is also high in protein and contains some of the same nutrients. Moreover, soy sauce contains more dietary fiber, iron, potassium, niacin and Vitamin B6 than greek yogurt.

For 100 grams of greek yogurt and soy sauce:


Greek Yogurt
(1/2 container)
Soy Sauce
(6 tbsps)
10
protein (G)
8.1
115
calcium (MG)
33
View More
0.925 | 0.925 | 2.26 Complete Comparison:
Soy Sauce vs. Greek Yogurt


Barley

image of barley

Similarity: > 90%

More nutritionally dense than greek yogurt, barley is also high in protein and contains some of the same nutrients. Moreover, barley contains more dietary fiber, iron, potassium and thiamin than greek yogurt.

For 100 grams of greek yogurt and barley:


Greek Yogurt
(1/2 container)
Barley
(1/2 cup)
10
protein (G)
9.9
115
calcium (MG)
29
View More
0.922 | 0.922 | 4.82 Complete Comparison:
Barley vs. Greek Yogurt


Soy Flour

image of soy flour

Similarity: > 90%

More nutritionally dense than greek yogurt, soy flour is also high in protein and calcium. Also, soy flour contains more dietary fiber, iron and potassium than greek yogurt.

For 100 grams of greek yogurt and soy flour:


Greek Yogurt
(1/2 container)
Soy Flour
(1.25 cup)
10
protein (G)
50
115
calcium (MG)
285
View More
0.92 | 0.92 | 11.51 Complete Comparison:
Soy Flour vs. Greek Yogurt


Black Beans

image of black beans

Similarity: > 90%

Black beans contain nutrients similar to greek yogurt, but in smaller amounts overall. Moreover, black beans contains more dietary fiber, iron, potassium, thiamin and Vitamin B6 than greek yogurt.

For 100 grams of greek yogurt and black beans:


Greek Yogurt
(1/2 container)
Black Beans
(about 3/8 cup)
10
protein (G)
6
115
calcium (MG)
35
View More
0.918 | 0.918 | 1.89 Complete Comparison:
Black Beans vs. Greek Yogurt


Wild Rice

image of wild rice

Similarity: > 90%

Wild rice contains nutrients similar to greek yogurt, but in smaller amounts overall. Moreover, wild rice contains more dietary fiber, iron, niacin and Vitamin B6 than greek yogurt.

For 100 grams of greek yogurt and wild rice:


Greek Yogurt
(1/2 container)
Wild Rice
(5/8 cup)
10
protein (G)
4
115
calcium (MG)
3
View More
0.917 | 0.917 | 1.37 Complete Comparison:
Wild Rice vs. Greek Yogurt


Tofu

image of tofu

Similarity: > 90%

Tofu is also high in protein and calcium. Also, tofu contains more dietary fiber and iron than greek yogurt.

For 100 grams of greek yogurt and tofu:


Greek Yogurt
(1/2 container)
Tofu
(3/8 cup)
10
protein (G)
8.1
115
calcium (MG)
350
View More
0.914 | 0.914 | 2.08 Complete Comparison:
Tofu vs. Greek Yogurt


White Beans

image of white beans

Similarity: > 90%

White beans are also high in calcium and contains some of the same nutrients. Moreover, white beans contains more dietary fiber, iron, potassium and folate than greek yogurt.

For 100 grams of greek yogurt and white beans:


Greek Yogurt
(1/2 container)
White Beans
(3/8 cup)
10
protein (G)
7.3
115
calcium (MG)
73
View More
0.907 | 0.907 | 2.14 Complete Comparison:
White Beans vs. Greek Yogurt


Almonds

image of almonds

Similarity: 89%

More nutritionally dense than greek yogurt, almonds are also high in protein and calcium. Also, almonds contains more dietary fiber, Vitamin E and iron than greek yogurt.

For 100 grams of greek yogurt and almonds:


Greek Yogurt
(1/2 container)
Almonds
(3/4 cup)
10
protein (G)
21
115
calcium (MG)
269
View More
0.893 | 0.893 | 8.65 Complete Comparison:
Almonds vs. Greek Yogurt


Walnut

image of walnut

Similarity: 89%

More nutritionally dense than greek yogurt, walnut is also high in protein and calcium. Also, walnut contains more dietary fiber, iron and potassium than greek yogurt.

For 100 grams of greek yogurt and walnut:


Greek Yogurt
(1/2 container)
Walnut
(7/8 cup)
10
protein (G)
15
115
calcium (MG)
98
View More
0.89 | 0.89 | 6.28 Complete Comparison:
Walnut vs. Greek Yogurt


fruits


Goji Berry

image of goji berry

Similarity: > 90%

Goji berry is also high in protein and calcium. Also, goji berry contains more dietary fiber, Vitamin C and iron than greek yogurt.

For 100 grams of greek yogurt and goji berry:


Greek Yogurt
(1/2 container)
Goji Berry
(18 tbsps)
10
protein (G)
14
115
calcium (MG)
190
View More
0.942 | 0.942 | 2.51 Complete Comparison:
Goji Berry vs. Greek Yogurt


plants and vegetables


Alfalfa Sprouts

image of alfalfa sprouts

Similarity: > 90%

Alfalfa sprouts contain nutrients similar to greek yogurt, but in smaller amounts overall. Also, alfalfa sprouts contains more dietary fiber, Vitamin C and iron than greek yogurt.

For 100 grams of greek yogurt and alfalfa sprouts:


Greek Yogurt
(1/2 container)
Alfalfa Sprouts
(3 cups)
10
protein (G)
4
115
calcium (MG)
32
View More
0.925 | 0.925 | 1.63 Complete Comparison:
Alfalfa Sprouts vs. Greek Yogurt


Lima Beans

image of lima beans

Similarity: 89%

Lima beans contain nutrients similar to greek yogurt, but in smaller amounts overall. Moreover, lima beans contains more dietary fiber, Vitamin C, iron and potassium than greek yogurt.

For 100 grams of greek yogurt and lima beans:


Greek Yogurt
(1/2 container)
Lima Beans
(5/8 cup)
10
protein (G)
6.8
115
calcium (MG)
34
View More
0.887 | 0.887 | 3.18 Complete Comparison:
Lima Beans vs. Greek Yogurt


Spirulina

image of spirulina

Similarity: 89%

More nutritionally dense than greek yogurt, spirulina is also high in protein and calcium. Also, spirulina contains more dietary fiber, Vitamin C and Vitamin E than greek yogurt.

For 100 grams of greek yogurt and spirulina:


Greek Yogurt
(1/2 container)
Spirulina
(14 tbsps)
10
protein (G)
57
115
calcium (MG)
120
View More
0.886 | 0.886 | 10.32 Complete Comparison:
Spirulina vs. Greek Yogurt



Other Nutritional Substitutes