Greek Yogurt vs. Zucchini

Nutrition comparison of Greek Yogurt and Zucchini

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

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

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

  • Greek yogurt has more riboflavin, pantothenic acid and Vitamin B12, however, zucchini contains more niacin and Vitamin B6.
  • Greek yogurt has signficantly more Vitamin A than zucchini.
  • Greek yogurt is a great source of protein.
  • Greek yogurt is an excellent source of calcium.
  • Zucchini has 13.6 times less saturated fat than greek yogurt.
  • Zucchini has 3.2 times less calories than greek yogurt.
  • Zucchini is a great source of Vitamin C and potassium.
Detailed nutritional comparison of greek yogurt and zucchini 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 Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.

Image of Greek Yogurt src
Image of Zucchini src

Calories and Carbs

calories

Zucchini has 3.2 times less calories than greek yogurt - zucchini has 17 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 heavier in fat compared to zucchini per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Greek Yogurt Zucchini
Protein 55% 24%
Carbohydrates 22% 62%
Fat 24% 14%
Alcohol ~ ~

carbohydrates

Both zucchini and greek yogurt are low in carbohydrates - zucchini has 3.1g of total carbs per 100 grams and greek yogurt has 3.9g of carbohydrates.

The carbs in zucchini are made of 71% sugar and 29% dietary fiber, whereas the carbs in greek yogurt comprise of 100% sugar.

dietary fiber

Zucchini has more dietary fiber than greek yogurt - zucchini has 1g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.

sugar

Zucchini and greek yogurt contain similar amounts of sugar - zucchini has 2.5g 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 722% more protein than zucchini - zucchini has 1.2g of protein per 100 grams and greek yogurt has 10g of protein.

Fat

saturated fat

Zucchini has 13.6 times less saturated fat than greek yogurt - zucchini has 0.08g of saturated fat per 100 grams and greek yogurt has 1.2g of saturated fat.

trans fat

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

cholesterol

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

Vitamins

Vitamin C

Zucchini is a great source of Vitamin C and it has 21 times more Vitamin C than greek yogurt - zucchini has 17.9mg 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 zucchini - zucchini has 10ug of Vitamin A per 100 grams and greek yogurt has 90ug of Vitamin A.

Vitamin E

Zucchini and greek yogurt contain similar amounts of Vitamin E - zucchini has 0.12mg of Vitamin E per 100 grams and greek yogurt has 0.04mg of Vitamin E.

Vitamin K

Zucchini and greek yogurt contain similar amounts of Vitamin K - zucchini has 4.3ug of Vitamin K per 100 grams and greek yogurt has 0.2ug of Vitamin K.

The B Vitamins

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

Greek Yogurt Zucchini
Thiamin 0.044 MG 0.045 MG
Riboflavin 0.233 MG 0.094 MG
Niacin 0.197 MG 0.451 MG
Pantothenic acid 0.47 MG 0.204 MG
Vitamin B6 0.055 MG 0.163 MG
Folate 12 UG 24 UG
Vitamin B12 0.52 UG ~

Minerals

calcium

Greek yogurt is an excellent source of calcium and it has 619% more calcium than zucchini - zucchini has 16mg of calcium per 100 grams and greek yogurt has 115mg of calcium.

iron

Zucchini and greek yogurt contain similar amounts of iron - zucchini has 0.37mg of iron per 100 grams and greek yogurt has 0.04mg of iron.

potassium

Zucchini is a great source of potassium and it has 85% more potassium than greek yogurt - zucchini has 261mg 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 Zucchini
beta-carotene 6 UG 120 UG
lutein + zeaxanthin 1 UG 2125 UG

Omega-3 and Omega-6

omega 3s

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

Greek Yogurt Zucchini
alpha linoleic acid 0.007 G 0.061 G
Total 0.007 G 0.061 G

omega 6s

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

Greek Yogurt Zucchini
other omega 6 0.003 G 0.001 G
linoleic acid 0.065 G 0.03 G
Total 0.068 G 0.031 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 Zucchini (Squash, summer, zucchini, includes skin, raw) .

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FAQ

Does zucchini or greek yogurt contain more calories in 100 grams?
Zucchini has 3.2 times less calories than greek yogurt - zucchini has 17 calories in 100g and greek yogurt has 73 calories.

Is zucchini or greek yogurt better for protein?
Greek yogurt is a great source of protein and it has 720% more protein than zucchini - zucchini has 1.2g of protein per 100 grams and greek yogurt has 10g of protein.

Does zucchini or greek yogurt have more carbohydrates?
By weight, both zucchini and greek yogurt are low in carbohydrates - zucchini has 3.1g of carbs for 100g and greek yogurt has 3.9g of carbohydrates. the carbs in zucchini are made of 70% sugar and 30% dietary fiber, whereas the carbs in greek yogurt comprise of 100% sugar.

Does zucchini or greek yogurt contain more calcium?
Greek yogurt is a rich source of calcium and it has 620% more calcium than zucchini - zucchini has 16mg of calcium in 100 grams and greek yogurt has 115mg of calcium.