Greek Yogurt vs. Spirulina

Nutrition comparison of Greek Yogurt and Spirulina

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

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

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

  • Both spirulina and greek yogurt are high in calcium and protein.
  • Greek yogurt has 5 times less carbohydrates than spirulina.
  • Greek yogurt has 54% less saturated fat than spirulina.
  • Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, greek yogurt contains more Vitamin B12.
  • Spirulina has signficantly more Vitamin C than greek yogurt.
  • Spirulina has signficantly more Vitamin E than greek yogurt.
  • Spirulina is an excellent source of dietary fiber, iron and potassium.
Detailed nutritional comparison of greek yogurt and spirulina 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 Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.

Image of Greek Yogurt src
Image of Spirulina src

Calories and Carbs

calories

Spirulina is high in calories and greek yogurt has 75% less calories than spirulina - spirulina has 290 calories per 100 grams and greek yogurt has 73 calories.

For macronutrient ratios, greek yogurt is heavier in fat and similar to spirulina for protein and carbs. Greek yogurt has a macronutrient ratio of 55:22:24 and for spirulina, 58:24:18 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Greek Yogurt Spirulina
Protein 55% 58%
Carbohydrates 22% 24%
Fat 24% 18%
Alcohol ~ ~

carbohydrates

Greek yogurt has 5 times less carbohydrates than spirulina - spirulina has 23.9g of total carbs per 100 grams and greek yogurt has 3.9g of carbohydrates.

dietary fiber

Spirulina is an excellent source of dietary fiber and it has more dietary fiber than greek yogurt - spirulina has 3.6g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.

sugar

Spirulina and greek yogurt contain similar amounts of sugar - spirulina has 3.1g of sugar per 100 grams and greek yogurt has 3.6g of sugar.

Protein

protein

Both spirulina and greek yogurt are high in protein. Spirulina has 478% more protein than greek yogurt - spirulina has 57.5g of protein per 100 grams and greek yogurt has 10g of protein.

Fat

saturated fat

Greek yogurt has 54% less saturated fat than spirulina - spirulina has 2.7g of saturated fat per 100 grams and greek yogurt has 1.2g of saturated fat.

trans fat

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

cholesterol

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

Vitamins

Vitamin C

Spirulina has signficantly more Vitamin C than greek yogurt - spirulina has 10.1mg of Vitamin C per 100 grams and greek yogurt has 0.8mg of Vitamin C.

Vitamin A

Greek yogurt has 210% more Vitamin A than spirulina - spirulina has 29ug of Vitamin A per 100 grams and greek yogurt has 90ug of Vitamin A.

Vitamin E

Spirulina has signficantly more Vitamin E than greek yogurt - spirulina has 5mg of Vitamin E per 100 grams and greek yogurt has 0.04mg of Vitamin E.

Vitamin K

Spirulina has 126 times more Vitamin K than greek yogurt - spirulina has 25.5ug of Vitamin K per 100 grams and greek yogurt has 0.2ug of Vitamin K.

The B Vitamins

Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, greek yogurt contains more Vitamin B12.

Greek Yogurt Spirulina
Thiamin 0.044 MG 2.38 MG
Riboflavin 0.233 MG 3.67 MG
Niacin 0.197 MG 12.82 MG
Pantothenic acid 0.47 MG 3.48 MG
Vitamin B6 0.055 MG 0.364 MG
Folate 12 UG 94 UG
Vitamin B12 0.52 UG ~

Minerals

calcium

Both spirulina and greek yogurt are high in calcium. Spirulina has a little more calcium (4%) than greek yogurt by weight - spirulina has 120mg of calcium per 100 grams and greek yogurt has 115mg of calcium.

iron

Spirulina is an excellent source of iron and it has 711 times more iron than greek yogurt - spirulina has 28.5mg of iron per 100 grams and greek yogurt has 0.04mg of iron.

potassium

Spirulina is an excellent source of potassium and it has 867% more potassium than greek yogurt - spirulina has 1363mg 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 Spirulina
beta-carotene 6 UG 342 UG
lutein + zeaxanthin 1 UG ~

Omega-3 and Omega-6

omega 3s

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

Greek Yogurt Spirulina
alpha linoleic acid 0.007 G 0.823 G
Total 0.007 G 0.823 G

omega 6s

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

Greek Yogurt Spirulina
other omega 6 0.002 G ~
linoleic acid 0.065 G 1.254 G
Total 0.067 G 1.254 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 Spirulina (Seaweed, spirulina, dried) .

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FAQ

Does spirulina or greek yogurt contain more calories in 100 grams?
Spirulina is high in calories and greek yogurt has 80% less calories than spirulina - spirulina has 290 calories in 100g and greek yogurt has 73 calories.

Is spirulina or greek yogurt better for protein?
Both spirulina and greek yogurt are high in protein. Spirulina has 480% more protein than greek yogurt - spirulina has 57.5g of protein per 100 grams and greek yogurt has 10g of protein.

Does spirulina or greek yogurt contain more calcium?
Both spirulina and greek yogurt are high in calcium. Spirulina has a little more calcium ( 0%) than greek yogurt by weight - spirulina has 120mg of calcium in 100 grams and greek yogurt has 115mg of calcium.

Does spirulina or greek yogurt contain more iron?
Spirulina is an abundant source of iron and it has 711 times more iron than greek yogurt - spirulina has 28.5mg of iron in 100 grams and greek yogurt has 0.04mg of iron.

Does spirulina or greek yogurt contain more potassium?
Spirulina is a rich source of potassium and it has 870% more potassium than greek yogurt - spirulina has 1363mg of potassium in 100 grams and greek yogurt has 141mg of potassium.