Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
greek yogurt
versus
flaxseeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in greek yogurt and flaxseeds:
Flaxseed is high in calories and greek yogurt has 86% less calories than flaxseed - flaxseed has 534 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 flaxseeds for carbs. Greek yogurt has a macronutrient ratio of 55:22:24 and for flaxseeds, 13:20:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Greek Yogurt | Flaxseeds | |
---|---|---|
Protein | 55% | 13% |
Carbohydrates | 22% | 20% |
Fat | 24% | 67% |
Alcohol | ~ | ~ |
Greek yogurt has signficantly less carbohydrates than flaxseed - flaxseed has 28.9g of total carbs per 100 grams and greek yogurt has 3.9g of carbohydrates.
The carbs in flaxseeds are made of 95% dietary fiber and 5% sugar, whereas the carbs in greek yogurt comprise of 100% sugar.
Flaxseed is an excellent source of dietary fiber and it has more dietary fiber than greek yogurt - flaxseed has 27.3g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.
Flaxseeds and greek yogurt contain similar amounts of sugar - flaxseed has 1.6g of sugar per 100 grams and greek yogurt has 3.6g of sugar.
Both flaxseeds and greek yogurt are high in protein. Flaxseed has 84% more protein than greek yogurt - flaxseed has 18.3g of protein per 100 grams and greek yogurt has 10g of protein.
Greek yogurt has 66% less saturated fat than flaxseed - flaxseed has 3.7g of saturated fat per 100 grams and greek yogurt has 1.2g of saturated fat.
Both greek yogurt and flaxseeds are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and flaxseed does not contain significant amounts.
Flaxseed has less cholesterol than greek yogurt - greek yogurt has 10mg of cholesterol per 100 grams and flaxseed does not contain significant amounts.
Flaxseeds and greek yogurt contain similar amounts of Vitamin C - flaxseed has 0.6mg of Vitamin C per 100 grams and greek yogurt has 0.8mg of Vitamin C.
Greek yogurt has signficantly more Vitamin A than flaxseed - greek yogurt has 90ug of Vitamin A per 100 grams and flaxseed does not contain significant amounts.
Flaxseeds and greek yogurt contain similar amounts of Vitamin E - flaxseed has 0.31mg of Vitamin E per 100 grams and greek yogurt has 0.04mg of Vitamin E.
Flaxseeds and greek yogurt contain similar amounts of Vitamin K - flaxseed has 4.3ug of Vitamin K per 100 grams and greek yogurt has 0.2ug of Vitamin K.
Flaxseed has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, greek yogurt contains more Vitamin B12. Both greek yogurt and flaxseeds contain significant amounts of riboflavin.
Greek Yogurt | Flaxseeds | |
---|---|---|
Thiamin | 0.044 MG | 1.644 MG |
Riboflavin | 0.233 MG | 0.161 MG |
Niacin | 0.197 MG | 3.08 MG |
Pantothenic acid | 0.47 MG | 0.985 MG |
Vitamin B6 | 0.055 MG | 0.473 MG |
Folate | 12 UG | 87 UG |
Vitamin B12 | 0.52 UG | ~ |
Both flaxseeds and greek yogurt are high in calcium. Flaxseed has 122% more calcium than greek yogurt - flaxseed has 255mg of calcium per 100 grams and greek yogurt has 115mg of calcium.
Flaxseed is an excellent source of iron and it has 142 times more iron than greek yogurt - flaxseed has 5.7mg of iron per 100 grams and greek yogurt has 0.04mg of iron.
Flaxseed is an excellent source of potassium and it has 477% more potassium than greek yogurt - flaxseed has 813mg of potassium per 100 grams and greek yogurt has 141mg of potassium.
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 | Flaxseeds | |
---|---|---|
beta-carotene | 6 UG | ~ |
lutein + zeaxanthin | 1 UG | 651 UG |
For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than greek yogurt per 100 grams.
Greek Yogurt | Flaxseeds | |
---|---|---|
alpha linoleic acid | 0.007 G | 22.813 G |
Total | 0.007 G | 22.813 G |
Comparing omega-6 fatty acids, flaxseed has more linoleic acid than greek yogurt per 100 grams.
Greek Yogurt | Flaxseeds | |
---|---|---|
other omega 6 | ~ | 0.007 G |
linoleic acid | 0.065 G | 5.903 G |
Total | 0.065 G | 5.91 G |
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Greek Yogurt or Flaxseeds .
Note: The specific food items compared are: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Flaxseeds (Seeds, flaxseed) .
Greek Yogurt g
()
|
Daily Values (%) |
Flaxseeds g
()
|
|||||
---|---|---|---|---|---|---|---|
KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
G % |
|
5% | carbohydrates | 5% |
|
G % | |
G % |
|
5% | dietary fiber | 5% |
|
G % | |
G | 5% | sugar | 5% | G | |||
G % |
|
5% | total fat | 5% |
|
G % | |
G % |
|
5% | saturated fat | 5% |
|
G % | |
G | 5% | monounsaturated fat | 5% | G | |||
G | 5% | polyunsaturated fat | 5% | G | |||
G | 5% | trans fat | 5% | G | |||
MG | 5% | cholesterol | 5% | MG | |||
MG % |
|
5% | sodium | 5% |
|
MG % | |
5% | Vitamins and Minerals | 5% | |||||
UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
MG % |
|
5% | calcium | 5% |
|
MG % | |
MG % |
|
5% | iron | 5% |
|
MG % | |
MG % |
|
5% | magnesium | 5% |
|
MG % | |
MG % |
|
5% | potassium | 5% |
|
MG % | |
MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
G % |
|
5% | protein | 5% |
|
G % | |
UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
MG % |
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5% | choline | 5% |
|
MG % | |
MG % |
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5% | chlorine | 5% |
|
MG % | |
UG % |
|
5% | chromium | 5% |
|
UG % | |
MG % |
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5% | copper | 5% |
|
MG % | |
UG % |
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5% | fluoride | 5% |
|
UG % | |
UG % |
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5% | iodine | 5% |
|
UG % | |
MG % |
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5% | manganese | 5% |
|
MG % | |
UG % |
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5% | molybdenum | 5% |
|
UG % | |
MG % |
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5% | phosphorus | 5% |
|
MG % | |
UG % |
|
5% | selenium | 5% |
|
UG % | |
MG % |
|
5% | zinc | 5% |
|
MG % | |
G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||