Greek Yogurt vs. Sunflower Seeds

Nutrition comparison of Greek Yogurt and Sunflower Seeds

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

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

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

  • Both sunflower seeds and greek yogurt are high in calcium and protein.
  • Greek yogurt has 4.2 times less carbohydrates than sunflower seed.
  • Greek yogurt has signficantly more Vitamin A than sunflower seed.
  • Sunflower seed has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, greek yogurt contains more Vitamin B12.
  • Sunflower seed is an excellent source of dietary fiber, iron and potassium.
Detailed nutritional comparison of greek yogurt and sunflower seeds 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 Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) . Have a correction or suggestions? Shoot us an email.

Image of Greek Yogurt src
Image of Sunflower Seeds src

Calories and Carbs

calories

Sunflower seed is high in calories and greek yogurt has 88% less calories than sunflower seed - sunflower seed has 619 calories per 100 grams and greek yogurt has 73 calories.

For macronutrient ratios, greek yogurt is much heavier in protein, heavier in carbs and much lighter in fat compared to sunflower seeds per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for sunflower seeds, 10:12:77 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Greek Yogurt Sunflower Seeds
Protein 55% 10%
Carbohydrates 22% 12%
Fat 24% 77%
Alcohol ~ ~

carbohydrates

Greek yogurt has 4.2 times less carbohydrates than sunflower seed - sunflower seed has 20.6g of total carbs per 100 grams and greek yogurt has 3.9g of carbohydrates.

dietary fiber

Sunflower seed is an excellent source of dietary fiber and it has more dietary fiber than greek yogurt - sunflower seed has 11.5g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.

sugar

Sunflower seed has less sugar than greek yogurt - greek yogurt has 3.6g of sugar per 100 grams and sunflower seed does not contain significant amounts.

Protein

protein

Both sunflower seeds and greek yogurt are high in protein. Sunflower seed has 73% more protein than greek yogurt - sunflower seed has 17.2g of protein per 100 grams and greek yogurt has 10g of protein.

Fat

saturated fat

Sunflower seed is high in saturated fat and greek yogurt has 79% less saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and greek yogurt has 1.2g of saturated fat.

trans fat

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

cholesterol

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

Vitamins

Vitamin C

Sunflower seeds and greek yogurt contain similar amounts of Vitamin C - sunflower seed has 1.4mg 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 sunflower seed - greek yogurt has 90ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.

Vitamin E

Greek yogurt and sunflower seeds contain similar amounts of Vitamin E - greek yogurt has 0.04mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.

Vitamin K

Greek yogurt and sunflower seeds contain similar amounts of Vitamin K - greek yogurt has 0.2ug of Vitamin K per 100 grams and sunflower seed does not contain significant amounts.

The B Vitamins

Sunflower seed has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, greek yogurt contains more Vitamin B12. Both greek yogurt and sunflower seeds contain significant amounts of riboflavin.

Greek Yogurt Sunflower Seeds
Thiamin 0.044 MG 0.325 MG
Riboflavin 0.233 MG 0.285 MG
Niacin 0.197 MG 4.198 MG
Pantothenic acid 0.47 MG 7.056 MG
Vitamin B6 0.055 MG 0.805 MG
Folate 12 UG 238 UG
Vitamin B12 0.52 UG ~

Minerals

calcium

Both sunflower seeds and greek yogurt are high in calcium. Greek yogurt has 102% more calcium than sunflower seed - sunflower seed has 57mg of calcium per 100 grams and greek yogurt has 115mg of calcium.

iron

Sunflower seed is an excellent source of iron and it has 169 times more iron than greek yogurt - sunflower seed has 6.8mg of iron per 100 grams and greek yogurt has 0.04mg of iron.

potassium

Sunflower seed is an excellent source of potassium and it has 248% more potassium than greek yogurt - sunflower seed has 491mg of potassium per 100 grams and greek yogurt has 141mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Greek Yogurt Sunflower Seeds
alpha linoleic acid 0.007 G 0.079 G
Total 0.007 G 0.079 G

omega 6s

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

Greek Yogurt Sunflower Seeds
other omega 6 0.002 G ~
linoleic acid 0.065 G 37.39 G
Total 0.067 G 37.39 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 Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .

Greek Yogurt g

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FAQ

Does sunflower seeds or greek yogurt contain more calories in 100 grams?
Sunflower seed is high in calories and greek yogurt has 90% less calories than sunflower seed - sunflower seed has 619 calories in 100g and greek yogurt has 73 calories.

Is sunflower seeds or greek yogurt better for protein?
Both sunflower seeds and greek yogurt are high in protein. Sunflower seed has 70% more protein than greek yogurt - sunflower seed has 17.2g of protein per 100 grams and greek yogurt has 10g of protein.

Does sunflower seeds or greek yogurt contain more calcium?
Both sunflower seeds and greek yogurt are high in calcium. Greek yogurt has 100% more calcium than sunflower seed - sunflower seed has 57mg of calcium in 100 grams and greek yogurt has 115mg of calcium.

Does sunflower seeds or greek yogurt contain more iron?
Sunflower seed is an abundant source of iron and it has 169 times more iron than greek yogurt - sunflower seed has 6.8mg of iron in 100 grams and greek yogurt has 0.04mg of iron.

Does sunflower seeds or greek yogurt contain more potassium?
Sunflower seed is a rich source of potassium and it has 250% more potassium than greek yogurt - sunflower seed has 491mg of potassium in 100 grams and greek yogurt has 141mg of potassium.