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Greek yogurt vs. Seaweed — In-Depth Nutrition Comparison

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How are Greek yogurt and seaweed different?

  • Greek yogurt is richer in vitamin B12, selenium, phosphorus, and vitamin B2, while seaweed is higher in vitamin K, folate, iron, magnesium, and copper.
  • Seaweed covers your daily need for vitamin K, 55% more than Greek yogurt.
  • Seaweed is lower in saturated fat.

Yogurt, Greek, plain, whole milk and Seaweed, kelp, raw types were used in this article.

Infographic

Greek yogurt vs Seaweed infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 30% 12% 0% 5.7% 14% 58% 4.6% 1.2% 53%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
Contains more PotassiumPotassium +58.4%
Contains more PhosphorusPhosphorus +221.4%
Contains less SodiumSodium -85%
Contains more SeleniumSelenium +1285.7%
Contains more MagnesiumMagnesium +1000%
Contains more CalciumCalcium +68%
Contains more IronIron +∞%
Contains more CopperCopper +664.7%
Contains more ZincZinc +136.5%
Contains more ManganeseManganese +2122.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0.67% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 3.8%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 10% 2% 17% 0% 13% 35% 8.8% 39% 0.46% 0% 165% 135%
Contains more Vitamin B2Vitamin B2 +85.3%
Contains more Vitamin B6Vitamin B6 +3050%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +8600%
Contains more Vitamin B1Vitamin B1 +117.4%
Contains more Vitamin B3Vitamin B3 +126%
Contains more Vitamin B5Vitamin B5 +94%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +3500%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Greek yogurt Seaweed DV% diff.
Vitamin K 0µg 66µg 55%
Folate 5µg 180µg 44%
Iron 0mg 2.85mg 36%
Vitamin B12 0.75µg 0µg 31%
Magnesium 11mg 121mg 26%
Selenium 9.7µg 0.7µg 16%
Protein 9g 1.68g 15%
Copper 0.017mg 0.13mg 13%
Phosphorus 135mg 42mg 13%
Vitamin B2 0.278mg 0.15mg 10%
Saturated fat 2.395g 0.247g 10%
Sodium 35mg 233mg 9%
Manganese 0.009mg 0.2mg 8%
Fats 5g 0.56g 7%
Calcium 100mg 168mg 7%
Zinc 0.52mg 1.23mg 6%
Vitamin E 0.01mg 0.87mg 6%
Vitamin B5 0.331mg 0.642mg 6%
Fiber 0g 1.3g 5%
Vitamin B6 0.063mg 0.002mg 5%
Monounsaturated fat 2.136g 0.098g 5%
Cholesterol 13mg 0mg 4%
Calories 97kcal 43kcal 3%
Vitamin C 0mg 3mg 3%
Polyunsaturated fat 0.469g 0.047g 3%
Carbs 3.98g 9.57g 2%
Potassium 141mg 89mg 2%
Vitamin B1 0.023mg 0.05mg 2%
Vitamin B3 0.208mg 0.47mg 2%
Net carbs 3.98g 8.27g N/A
Sugar 4g 0.6g N/A
Vitamin A 2µg 6µg 0%
Choline 15.1mg 12.8mg 0%
Tryptophan 0.048mg 0%
Threonine 0.055mg 0%
Isoleucine 0.076mg 0%
Leucine 0.083mg 0%
Lysine 0.082mg 0%
Methionine 0.025mg 0%
Phenylalanine 0.043mg 0%
Valine 0.072mg 0%
Histidine 0.024mg 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - DHA 0.004g 0g N/A
Omega-3 - ALA 0.023g N/A
Omega-6 - Linoleic acid 0.209g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 5% 4% 81%
Protein: 9 g
Fats: 5 g
Carbs: 3.98 g
Water: 81.3 g
Other: 0.72 g
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Contains more ProteinProtein +435.7%
Contains more FatsFats +792.9%
Contains more CarbsCarbs +140.5%
Contains more OtherOther +818.1%
~equal in Water ~81.58g

Fat Type Comparison

Fat type breakdown side-by-side comparison
48% 43% 9%
Saturated fat: Sat. Fat 2.395 g
Monounsaturated fat: Mono. Fat 2.136 g
Polyunsaturated fat: Poly. Fat 0.469 g
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains more Mono. FatMonounsaturated fat +2079.6%
Contains more Poly. FatPolyunsaturated fat +897.9%
Contains less Sat. FatSaturated fat -89.7%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Greek yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171304/nutrients
  2. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.