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Plate
Almonds
Almonds3
VS
Greek yogurt, plain Leader
Greek yogurt, plain4

Greek yogurt, plain leads 4–3 · 7 categories decided

Both foods compared at 100 kcal.

The verdict

Greek yogurt, plain comes out ahead, winning 4 of 7 nutrient match-ups.

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

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

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    100 kcal
    100 kcal
  • Proteinmore is better
    3.65 g
    17.65 gWIN
  • Carbohydrate
    3.72 g
    6.35 g
  • Fibermore is better
    WIN2.16 g
    0.37 g
  • Total sugarsless is better
    0.75 g
    —
  • Total fat
    8.62 g
    0.44 g
  • Saturated fatless is better
    0.66 g
    0.27 gWIN
  • Sodiumless is better
    WIN0.17 mg
    68.52 mg
  • Potassiummore is better
    126.6 mg
    —
  • Calciummore is better
    46.46 mg
    207.41 mgWIN
  • Ironmore is better
    WIN0.64 mg
    0.06 mg
  • Magnesiummore is better
    46.63 mg
    —
  • Vitamin Cmore is better
    0 mg
    0.56 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.