Greek Yogurt vs. Sesame Seeds

Nutrition comparison of Greek Yogurt and Sesame Seeds

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

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

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

  • Both sesame seeds and greek yogurt are high in calcium and protein.
  • Greek yogurt has signficantly less carbohydrates than sesame seed.
  • Greek yogurt has signficantly more Vitamin A than sesame seed.
  • Sesame seed has more thiamin, niacin, Vitamin B6 and folate, however, greek yogurt contains more pantothenic acid and Vitamin B12.
  • Sesame seed is an excellent source of dietary fiber, iron and potassium.
Detailed nutritional comparison of greek yogurt and sesame seeds 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 Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) . Have a correction or suggestions? Shoot us an email.

Image of Greek Yogurt src
Image of Sesame Seeds src

Calories and Carbs

calories

Sesame seed is high in calories and greek yogurt has 87% less calories than sesame seed - sesame seed has 565 calories per 100 grams and greek yogurt has 73 calories.

For macronutrient ratios, greek yogurt is much heavier in protein, heavier in carbs and much lighter in fat compared to sesame seeds per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Greek Yogurt Sesame Seeds
Protein 55% 11%
Carbohydrates 22% 17%
Fat 24% 72%
Alcohol ~ ~

carbohydrates

Greek yogurt has signficantly less carbohydrates than sesame seed - sesame seed has 25.7g of total carbs per 100 grams and greek yogurt has 3.9g of carbohydrates.

dietary fiber

Sesame seed is an excellent source of dietary fiber and it has more dietary fiber than greek yogurt - sesame seed has 14g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.

sugar

Sesame seed has less sugar than greek yogurt - greek yogurt has 3.6g of sugar per 100 grams and sesame seed does not contain significant amounts.

Protein

protein

Both sesame seeds and greek yogurt are high in protein. Sesame seed has 70% more protein than greek yogurt - sesame seed has 17g of protein per 100 grams and greek yogurt has 10g of protein.

Fat

saturated fat

Sesame seed is high in saturated fat and greek yogurt has 82% less saturated fat than sesame seed - sesame seed has 6.7g of saturated fat per 100 grams and greek yogurt has 1.2g of saturated fat.

trans fat

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

cholesterol

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

Vitamins

Vitamin C

Greek yogurt has more Vitamin C than sesame seed - greek yogurt has 0.8mg of Vitamin C per 100 grams and sesame seed does not contain significant amounts.

Vitamin A

Greek yogurt has signficantly more Vitamin A than sesame seed - greek yogurt has 90ug of Vitamin A per 100 grams and sesame seed does not contain significant amounts.

Vitamin E

Greek yogurt and sesame seeds contain similar amounts of Vitamin E - greek yogurt has 0.04mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.

Vitamin K

Greek yogurt and sesame seeds contain similar amounts of Vitamin K - greek yogurt has 0.2ug of Vitamin K per 100 grams and sesame seed does not contain significant amounts.

The B Vitamins

Sesame seed has more thiamin, niacin, Vitamin B6 and folate, however, greek yogurt contains more pantothenic acid and Vitamin B12. Both greek yogurt and sesame seeds contain significant amounts of riboflavin.

Greek Yogurt Sesame Seeds
Thiamin 0.044 MG 0.803 MG
Riboflavin 0.233 MG 0.251 MG
Niacin 0.197 MG 4.581 MG
Pantothenic acid 0.47 MG 0.051 MG
Vitamin B6 0.055 MG 0.802 MG
Folate 12 UG 98 UG
Vitamin B12 0.52 UG ~

Minerals

calcium

Both sesame seeds and greek yogurt are high in calcium. Sesame seed has 760% more calcium than greek yogurt - sesame seed has 989mg of calcium per 100 grams and greek yogurt has 115mg of calcium.

iron

Sesame seed is an excellent source of iron and it has 368 times more iron than greek yogurt - sesame seed has 14.8mg of iron per 100 grams and greek yogurt has 0.04mg of iron.

potassium

Sesame seed is an excellent source of potassium and it has 237% more potassium than greek yogurt - sesame seed has 475mg of potassium per 100 grams and greek yogurt has 141mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Greek Yogurt Sesame Seeds
alpha linoleic acid 0.007 G 0.363 G
Total 0.007 G 0.363 G

omega 6s

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

Greek Yogurt Sesame Seeds
other omega 6 0.002 G ~
linoleic acid 0.065 G 20.654 G
Total 0.067 G 20.654 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 Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .

Greek Yogurt g

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FAQ

Does sesame seeds or greek yogurt contain more calories in 100 grams?
Sesame seed is high in calories and greek yogurt has 90% less calories than sesame seed - sesame seed has 565 calories in 100g and greek yogurt has 73 calories.

Is sesame seeds or greek yogurt better for protein?
Both sesame seeds and greek yogurt are high in protein. Sesame seed has 70% more protein than greek yogurt - sesame seed has 17g of protein per 100 grams and greek yogurt has 10g of protein.

Does sesame seeds or greek yogurt contain more calcium?
Both sesame seeds and greek yogurt are high in calcium. Sesame seed has 760% more calcium than greek yogurt - sesame seed has 989mg of calcium in 100 grams and greek yogurt has 115mg of calcium.

Does sesame seeds or greek yogurt contain more iron?
Sesame seed is an abundant source of iron and it has 368 times more iron than greek yogurt - sesame seed has 14.8mg of iron in 100 grams and greek yogurt has 0.04mg of iron.

Does sesame seeds or greek yogurt contain more potassium?
Sesame seed is a rich source of potassium and it has 240% more potassium than greek yogurt - sesame seed has 475mg of potassium in 100 grams and greek yogurt has 141mg of potassium.