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Plate
Almonds Leader
Almonds5
VS
Greek yogurt, plain
Greek yogurt, plain2

Almonds leads 5–2 · 7 categories decided

Almonds: 100 g · Greek yogurt, plain: 100 g.

The verdict

Almonds comes out ahead, winning 5 of 7 nutrient match-ups.

Pick Almonds for more protein, more fiber, less sodium, more calcium and more iron.

Pick Greek yogurt, plain for less saturated fat and more vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    579 kcal
    54 kcal
  • Proteinmore is better
    WIN21.15 g
    9.53 g
  • Carbohydrate
    21.55 g
    3.43 g
  • Fibermore is better
    WIN12.5 g
    0.2 g
  • Total sugarsless is better
    4.35 g
    —
  • Total fat
    49.93 g
    0.24 g
  • Saturated fatless is better
    3.8 g
    0.15 gWIN
  • Sodiumless is better
    WIN1 mg
    37 mg
  • Potassiummore is better
    733 mg
    —
  • Calciummore is better
    WIN269 mg
    112 mg
  • Ironmore is better
    WIN3.71 mg
    0.03 mg
  • Magnesiummore is better
    270 mg
    —
  • Vitamin Cmore is better
    0 mg
    0.3 mgWIN
  • Vitamin Dmore is better
    —
    —

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.