Yogurt vs. Chia Seeds
Nutrition comparison of Yogurt and Chia Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
yogurt
versus
chia seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in yogurt and chia seeds:
- Both chia seeds and yogurt are high in calcium.
- Chia seed has more thiamin, niacin and folate, however, yogurt contains more pantothenic acid, Vitamin B6 and Vitamin B12.
- Chia seed is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Yogurt (Yogurt, plain, whole milk) and Chia Seeds (Seeds, chia seeds, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chia seed is high in calories and yogurt has 87% less calories than chia seed - chia seed has 486 calories per 100 grams and yogurt has 61 calories.
For macronutrient ratios, yogurt is heavier in protein, lighter in fat and similar to chia seeds for carbs. Yogurt has a macronutrient ratio of 23:30:47 and for chia seeds, 13:33:54 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Yogurt | Chia Seeds | |
|---|---|---|
| Protein | 23% | 13% |
| Carbohydrates | 30% | 33% |
| Fat | 47% | 54% |
| Alcohol | ~ | ~ |
carbohydrates
Chia seed is high in carbohydrates and yogurt has 89% less carbohydrates than chia seed - chia seed has 42.1g of total carbs per 100 grams and yogurt has 4.7g of carbohydrates.
dietary fiber
Chia seed is an excellent source of dietary fiber and it has more dietary fiber than yogurt - chia seed has 34.4g of dietary fiber per 100 grams and yogurt does not contain significant amounts.
sugar
Chia seed has less sugar than yogurt - yogurt has 4.7g of sugar per 100 grams and chia seed does not contain significant amounts.
Protein
protein
Chia seed is an excellent source of protein and it has 377% more protein than yogurt - chia seed has 16.5g of protein per 100 grams and yogurt has 3.5g of protein.
Fat
saturated fat
Yogurt has 37% less saturated fat than chia seed - chia seed has 3.3g of saturated fat per 100 grams and yogurt has 2.1g of saturated fat.
trans fat
Both chia seeds and yogurt are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and yogurt does not contain significant amounts.
cholesterol
Chia seed has less cholesterol than yogurt - yogurt has 13mg of cholesterol per 100 grams and chia seed does not contain significant amounts.
Vitamins
Vitamin C
Chia seeds and yogurt contain similar amounts of Vitamin C - chia seed has 1.6mg of Vitamin C per 100 grams and yogurt has 0.5mg of Vitamin C.
Vitamin A
Yogurt has more Vitamin A than chia seed - yogurt has 27ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.
Vitamin D
Yogurt and chia seeds contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and chia seed does not contain significant amounts.
Vitamin E
Chia seeds and yogurt contain similar amounts of Vitamin E - chia seed has 0.5mg of Vitamin E per 100 grams and yogurt has 0.06mg of Vitamin E.
Vitamin K
Yogurt and chia seeds contain similar amounts of Vitamin K - yogurt has 0.2ug of Vitamin K per 100 grams and chia seed does not contain significant amounts.
The B Vitamins
Chia seed has more thiamin, niacin and folate, however, yogurt contains more pantothenic acid, Vitamin B6 and Vitamin B12. Both yogurt and chia seeds contain significant amounts of riboflavin.
| Yogurt | Chia Seeds | |
|---|---|---|
| Thiamin | 0.029 MG | 0.62 MG |
| Riboflavin | 0.142 MG | 0.17 MG |
| Niacin | 0.075 MG | 8.83 MG |
| Pantothenic acid | 0.389 MG | ~ |
| Vitamin B6 | 0.032 MG | ~ |
| Folate | 7 UG | 49 UG |
| Vitamin B12 | 0.37 UG | ~ |
Minerals
calcium
Both chia seeds and yogurt are high in calcium. Chia seed has 421% more calcium than yogurt - chia seed has 631mg of calcium per 100 grams and yogurt has 121mg of calcium.
iron
Chia seed is an excellent source of iron and it has 153 times more iron than yogurt - chia seed has 7.7mg of iron per 100 grams and yogurt has 0.05mg of iron.
potassium
Chia seed is an excellent source of potassium and it has 163% more potassium than yogurt - chia seed has 407mg of potassium per 100 grams and yogurt has 155mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chia seed has more alpha linoleic acid (ALA) than yogurt per 100 grams.
| Yogurt | Chia Seeds | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 17.83 G |
| Total | 0.027 G | 17.83 G |
omega 6s
Comparing omega-6 fatty acids, chia seed has more linoleic acid than yogurt per 100 grams.
| Yogurt | Chia Seeds | |
|---|---|---|
| linoleic acid | 0.065 G | 5.835 G |
| other omega 6 | ~ | 0.093 G |
| Total | 0.065 G | 5.928 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: Yogurt (Yogurt, plain, whole milk) and Chia Seeds (Seeds, chia seeds, dried) .
Yogurt g
()
|
Daily Values (%) |
Chia Seeds 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 chia seeds or yogurt contain more calories in 100 grams?Chia seed is high in calories and yogurt has 90% less calories than chia seed - chia seed has 486 calories in 100g and yogurt has 61 calories.
Does chia seeds or yogurt have more carbohydrates?
By weight, chia seed is high in carbohydrates and yogurt has 90% fewer carbohydrates than chia seed - chia seed has 42.1g of carbs for 100g and yogurt has 4.7g of carbohydrates.
Does chia seeds or yogurt contain more calcium?
Both chia seeds and yogurt are high in calcium. Chia seed has 420% more calcium than yogurt - chia seed has 631mg of calcium in 100 grams and yogurt has 121mg of calcium.
Does chia seeds or yogurt contain more iron?
Chia seed is an abundant source of iron and it has 153 times more iron than yogurt - chia seed has 7.7mg of iron in 100 grams and yogurt has 0.05mg of iron.
Does chia seeds or yogurt contain more potassium?
Chia seed is a rich source of potassium and it has 160% more potassium than yogurt - chia seed has 407mg of potassium in 100 grams and yogurt has 155mg of potassium.