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:
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 | ~ | ~ |
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.
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.
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.
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.
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.
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.
Spirulina has less cholesterol than greek yogurt - greek yogurt has 10mg of cholesterol per 100 grams and spirulina does not contain significant amounts.
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.
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.
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.
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.
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 | ~ |
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.
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.
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.
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 | ~ |
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 |
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 |
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 Spirulina .
Note: The specific food items compared are: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Spirulina (Seaweed, spirulina, dried) .
Greek Yogurt g
()
|
Daily Values (%) |
Spirulina 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 % |
|
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 % |
|
5% | choline | 5% |
|
MG % | |
MG % |
|
5% | chlorine | 5% |
|
MG % | |
UG % |
|
5% | chromium | 5% |
|
UG % | |
MG % |
|
5% | copper | 5% |
|
MG % | |
UG % |
|
5% | fluoride | 5% |
|
UG % | |
UG % |
|
5% | iodine | 5% |
|
UG % | |
MG % |
|
5% | manganese | 5% |
|
MG % | |
UG % |
|
5% | molybdenum | 5% |
|
UG % | |
MG % |
|
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 | |||