Yogurt vs. Flaxseeds
Nutrition comparison of Yogurt and Flaxseeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
yogurt
versus
flaxseeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in yogurt and flaxseeds:
- Both flaxseeds and yogurt are high in calcium.
- Flaxseed has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, yogurt contains more Vitamin B12.
- Flaxseed is an excellent source of dietary fiber, iron, potassium and protein.
- Yogurt has signficantly less carbohydrates than flaxseed.
USDA sources for nutritional information: Yogurt (Yogurt, plain, whole milk) and Flaxseeds (Seeds, flaxseed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Flaxseed is high in calories and yogurt has 89% less calories than flaxseed - flaxseed has 534 calories per 100 grams and yogurt has 61 calories.
For macronutrient ratios, yogurt is heavier in protein, heavier in carbs and lighter in fat compared to flaxseeds per calorie. Yogurt has a macronutrient ratio of 23:30:47 and for flaxseeds, 13:21:66 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Yogurt | Flaxseeds | |
|---|---|---|
| Protein | 23% | 13% |
| Carbohydrates | 30% | 21% |
| Fat | 47% | 66% |
| Alcohol | ~ | ~ |
carbohydrates
Yogurt has signficantly less carbohydrates than flaxseed - flaxseed has 28.9g of total carbs per 100 grams and yogurt has 4.7g of carbohydrates.
The carbs in flaxseeds are made of 95% dietary fiber and 5% sugar, whereas the carbs in yogurt comprise of 100% sugar.
dietary fiber
Flaxseed is an excellent source of dietary fiber and it has more dietary fiber than yogurt - flaxseed has 27.3g of dietary fiber per 100 grams and yogurt does not contain significant amounts.
sugar
Flaxseeds and yogurt contain similar amounts of sugar - flaxseed has 1.6g of sugar per 100 grams and yogurt has 4.7g of sugar.
Protein
protein
Flaxseed is an excellent source of protein and it has 427% more protein than yogurt - flaxseed has 18.3g of protein per 100 grams and yogurt has 3.5g of protein.
Fat
saturated fat
Yogurt has 43% less saturated fat than flaxseed - flaxseed has 3.7g of saturated fat per 100 grams and yogurt has 2.1g of saturated fat.
cholesterol
Flaxseed has less cholesterol than yogurt - yogurt has 13mg of cholesterol per 100 grams and flaxseed does not contain significant amounts.
Vitamins
Vitamin C
Flaxseeds and yogurt contain similar amounts of Vitamin C - flaxseed has 0.6mg of Vitamin C per 100 grams and yogurt has 0.5mg of Vitamin C.
Vitamin A
Yogurt has more Vitamin A than flaxseed - yogurt has 27ug of Vitamin A per 100 grams and flaxseed does not contain significant amounts.
Vitamin D
Yogurt and flaxseeds contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and flaxseed does not contain significant amounts.
Vitamin E
Flaxseeds and yogurt contain similar amounts of Vitamin E - flaxseed has 0.31mg of Vitamin E per 100 grams and yogurt has 0.06mg of Vitamin E.
Vitamin K
Flaxseeds and yogurt contain similar amounts of Vitamin K - flaxseed has 4.3ug of Vitamin K per 100 grams and yogurt has 0.2ug of Vitamin K.
The B Vitamins
Flaxseed has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, yogurt contains more Vitamin B12. Both yogurt and flaxseeds contain significant amounts of riboflavin.
| Yogurt | Flaxseeds | |
|---|---|---|
| Thiamin | 0.029 MG | 1.644 MG |
| Riboflavin | 0.142 MG | 0.161 MG |
| Niacin | 0.075 MG | 3.08 MG |
| Pantothenic acid | 0.389 MG | 0.985 MG |
| Vitamin B6 | 0.032 MG | 0.473 MG |
| Folate | 7 UG | 87 UG |
| Vitamin B12 | 0.37 UG | ~ |
Minerals
calcium
Both flaxseeds and yogurt are high in calcium. Flaxseed has 111% more calcium than yogurt - flaxseed has 255mg of calcium per 100 grams and yogurt has 121mg of calcium.
iron
Flaxseed is an excellent source of iron and it has 113 times more iron than yogurt - flaxseed has 5.7mg of iron per 100 grams and yogurt has 0.05mg of iron.
potassium
Flaxseed is an excellent source of potassium and it has 425% more potassium than yogurt - flaxseed has 813mg of potassium per 100 grams and yogurt has 155mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than yogurt per 100 grams.
| Yogurt | Flaxseeds | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 22.813 G |
| Total | 0.027 G | 22.813 G |
omega 6s
Comparing omega-6 fatty acids, flaxseed has more linoleic acid than yogurt per 100 grams.
| Yogurt | Flaxseeds | |
|---|---|---|
| linoleic acid | 0.065 G | 5.903 G |
| other omega 6 | ~ | 0.007 G |
| Total | 0.065 G | 5.91 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.
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 % |
|
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 | |||
FAQ
Does flaxseeds or yogurt contain more calories in 100 grams?Flaxseed is high in calories and yogurt has 90% less calories than flaxseed - flaxseed has 534 calories in 100g and yogurt has 61 calories.
Does flaxseeds or yogurt contain more calcium?
Both flaxseeds and yogurt are high in calcium. Flaxseed has 110% more calcium than yogurt - flaxseed has 255mg of calcium in 100 grams and yogurt has 121mg of calcium.
Does flaxseeds or yogurt contain more iron?
Flaxseed is an abundant source of iron and it has 113 times more iron than yogurt - flaxseed has 5.7mg of iron in 100 grams and yogurt has 0.05mg of iron.
Does flaxseeds or yogurt contain more potassium?
Flaxseed is a rich source of potassium and it has 430% more potassium than yogurt - flaxseed has 813mg of potassium in 100 grams and yogurt has 155mg of potassium.