Greek Yogurt vs. Flaxseeds

Nutrition comparison of Greek Yogurt and Flaxseeds

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

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

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

  • Both flaxseeds and greek yogurt are high in calcium and protein.
  • Flaxseed has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, greek yogurt contains more Vitamin B12.
  • Flaxseed is an excellent source of dietary fiber, iron and potassium.
  • Greek yogurt has 66% less saturated fat than flaxseed.
  • Greek yogurt has signficantly less carbohydrates than flaxseed.
  • Greek yogurt has signficantly more Vitamin A than flaxseed.
Detailed nutritional comparison of greek yogurt and flaxseeds 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 Flaxseeds (Seeds, flaxseed) . Have a correction or suggestions? Shoot us an email.

Image of Greek Yogurt src
Image of Flaxseeds src

Calories and Carbs

calories

Flaxseed is high in calories and greek yogurt has 86% less calories than flaxseed - flaxseed has 534 calories per 100 grams and greek yogurt has 73 calories.

For macronutrient ratios, greek yogurt is much heavier in protein, much lighter in fat and similar to flaxseeds for carbs. Greek yogurt has a macronutrient ratio of 55:22:24 and for flaxseeds, 13:21:66 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Greek Yogurt Flaxseeds
Protein 55% 13%
Carbohydrates 22% 21%
Fat 24% 66%
Alcohol ~ ~

carbohydrates

Greek yogurt has signficantly less carbohydrates than flaxseed - flaxseed has 28.9g of total carbs per 100 grams and greek yogurt has 3.9g of carbohydrates.

The carbs in flaxseeds are made of 95% dietary fiber and 5% sugar, whereas the carbs in greek yogurt comprise of 100% sugar.

dietary fiber

Flaxseed is an excellent source of dietary fiber and it has more dietary fiber than greek yogurt - flaxseed has 27.3g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.

sugar

Flaxseeds and greek yogurt contain similar amounts of sugar - flaxseed has 1.6g of sugar per 100 grams and greek yogurt has 3.6g of sugar.

Protein

protein

Both flaxseeds and greek yogurt are high in protein. Flaxseed has 84% more protein than greek yogurt - flaxseed has 18.3g of protein per 100 grams and greek yogurt has 10g of protein.

Fat

saturated fat

Greek yogurt has 66% less saturated fat than flaxseed - flaxseed has 3.7g of saturated fat per 100 grams and greek yogurt has 1.2g of saturated fat.

trans fat

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

cholesterol

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

Vitamins

Vitamin C

Flaxseeds and greek yogurt contain similar amounts of Vitamin C - flaxseed has 0.6mg 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 flaxseed - greek yogurt has 90ug of Vitamin A per 100 grams and flaxseed does not contain significant amounts.

Vitamin E

Flaxseeds and greek yogurt contain similar amounts of Vitamin E - flaxseed has 0.31mg of Vitamin E per 100 grams and greek yogurt has 0.04mg of Vitamin E.

Vitamin K

Flaxseeds and greek yogurt contain similar amounts of Vitamin K - flaxseed has 4.3ug of Vitamin K per 100 grams and greek yogurt has 0.2ug of Vitamin K.

The B Vitamins

Flaxseed has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, greek yogurt contains more Vitamin B12. Both greek yogurt and flaxseeds contain significant amounts of riboflavin.

Greek Yogurt Flaxseeds
Thiamin 0.044 MG 1.644 MG
Riboflavin 0.233 MG 0.161 MG
Niacin 0.197 MG 3.08 MG
Pantothenic acid 0.47 MG 0.985 MG
Vitamin B6 0.055 MG 0.473 MG
Folate 12 UG 87 UG
Vitamin B12 0.52 UG ~

Minerals

calcium

Both flaxseeds and greek yogurt are high in calcium. Flaxseed has 122% more calcium than greek yogurt - flaxseed has 255mg of calcium per 100 grams and greek yogurt has 115mg of calcium.

iron

Flaxseed is an excellent source of iron and it has 142 times more iron than greek yogurt - flaxseed has 5.7mg of iron per 100 grams and greek yogurt has 0.04mg of iron.

potassium

Flaxseed is an excellent source of potassium and it has 477% more potassium than greek yogurt - flaxseed has 813mg 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 Flaxseeds
beta-carotene 6 UG ~
lutein + zeaxanthin 1 UG 651 UG

Omega-3 and Omega-6

omega 3s

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

Greek Yogurt Flaxseeds
alpha linoleic acid 0.007 G 22.813 G
Total 0.007 G 22.813 G

omega 6s

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

Greek Yogurt Flaxseeds
other omega 6 ~ 0.007 G
linoleic acid 0.065 G 5.903 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.

Note: The specific food items compared are: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Flaxseeds (Seeds, flaxseed) .

Greek Yogurt g

()
Daily Values (%)

Flaxseeds g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does flaxseeds or greek yogurt contain more calories in 100 grams?
Flaxseed is high in calories and greek yogurt has 90% less calories than flaxseed - flaxseed has 534 calories in 100g and greek yogurt has 73 calories.

Is flaxseeds or greek yogurt better for protein?
Both flaxseeds and greek yogurt are high in protein. Flaxseed has 80% more protein than greek yogurt - flaxseed has 18.3g of protein per 100 grams and greek yogurt has 10g of protein.

Does flaxseeds or greek yogurt contain more calcium?
Both flaxseeds and greek yogurt are high in calcium. Flaxseed has 120% more calcium than greek yogurt - flaxseed has 255mg of calcium in 100 grams and greek yogurt has 115mg of calcium.

Does flaxseeds or greek yogurt contain more iron?
Flaxseed is an abundant source of iron and it has 142 times more iron than greek yogurt - flaxseed has 5.7mg of iron in 100 grams and greek yogurt has 0.04mg of iron.

Does flaxseeds or greek yogurt contain more potassium?
Flaxseed is a rich source of potassium and it has 480% more potassium than greek yogurt - flaxseed has 813mg of potassium in 100 grams and greek yogurt has 141mg of potassium.