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  6. Chia seeds vs. Yogurt

Chia seeds vs. Yogurt — In-Depth Nutrition Comparison

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Important differences between chia seeds and yogurt

  • Yogurt has less fiber, manganese, phosphorus, copper, iron, selenium, magnesium, vitamin B3, calcium, and vitamin B1.
  • Chia seeds' daily need coverage for fiber is 138% more.
  • Chia seeds have 303 times more manganese than yogurt. Chia seeds have 2.723mg of manganese, while yogurt has 0.009mg.

The food varieties used in the comparison are Seeds, chia seeds, dried and Yogurt, Greek, plain, nonfat.

Infographic

Chia seeds vs Yogurt 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Yogurt
Yogurt
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
Contains more MagnesiumMagnesium +2945.5%
Contains more CalciumCalcium +473.6%
Contains more PotassiumPotassium +188.7%
Contains more IronIron +10928.6%
Contains more CopperCopper +5335.3%
Contains more ZincZinc +780.8%
Contains more PhosphorusPhosphorus +537%
Contains less SodiumSodium -55.6%
Contains more ManganeseManganese +30155.6%
Contains more SeleniumSelenium +469.1%

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 Choline Choline 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Yogurt
Yogurt
6
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 Choline Choline 0% 0.33% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +4900%
Contains more Vitamin B1Vitamin B1 +2595.7%
Contains more Vitamin B3Vitamin B3 +4145.2%
Contains more FolateFolate +600%
Contains more Vitamin B2Vitamin B2 +63.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Yogurt DV% diff.
Polyunsaturated fat 23.665g 0.012g 158%
Fiber 34.4g 0g 138%
Manganese 2.723mg 0.009mg 118%
Phosphorus 860mg 135mg 104%
Copper 0.924mg 0.017mg 101%
Iron 7.72mg 0.07mg 96%
Selenium 55.2µg 9.7µg 83%
Magnesium 335mg 11mg 77%
Vitamin B3 8.83mg 0.208mg 54%
Calcium 631mg 110mg 52%
Vitamin B1 0.62mg 0.023mg 50%
Fats 30.74g 0.39g 47%
Zinc 4.58mg 0.52mg 37%
Vitamin B12 0µg 0.75µg 31%
Calories 486kcal 59kcal 21%
Saturated fat 3.33g 0.117g 15%
Protein 16.54g 10.19g 13%
Carbs 42.12g 3.6g 13%
Folate 49µg 7µg 11%
Vitamin B2 0.17mg 0.278mg 8%
Potassium 407mg 141mg 8%
Vitamin B5 0.331mg 7%
Monounsaturated fat 2.309g 0.053g 6%
Vitamin B6 0.063mg 5%
Vitamin E 0.5mg 0.01mg 3%
Choline 15.1mg 3%
Vitamin C 1.6mg 0mg 2%
Cholesterol 0mg 5mg 2%
Sodium 16mg 36mg 1%
Net carbs 7.72g 3.6g N/A
Sugar 3.24g N/A
Vitamin A 1µg 0%
Trans fat 0.14g 0.006g N/A
Tryptophan 0.436mg 0%
Threonine 0.709mg 0%
Isoleucine 0.801mg 0%
Leucine 1.371mg 0%
Lysine 0.97mg 0%
Methionine 0.588mg 0%
Phenylalanine 1.016mg 0%
Valine 0.95mg 0%
Histidine 0.531mg 0%
Omega-3 - ALA 17.83g 0.001g N/A
Omega-6 - Linoleic acid 5.835g 0.01g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Yogurt
Yogurt
1
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more ProteinProtein +62.3%
Contains more FatsFats +7782.1%
Contains more CarbsCarbs +1070%
Contains more OtherOther +566.7%
Contains more WaterWater +1367.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Yogurt
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
Contains more Mono. FatMonounsaturated fat +4256.6%
Contains more Poly. FatPolyunsaturated fat +197108.3%
Contains less Sat. FatSaturated fat -96.5%

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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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
  2. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.