Yogurt vs. Flaxseed oil — In-Depth Nutrition Comparison
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Summary of differences between yogurt and flaxseed oil
- Yogurt has more phosphorus and calcium; however, flaxseed oil is higher in manganese, copper, polyunsaturated fat, and monounsaturated fat.
- Flaxseed oil covers your daily need for saturated fat, 45% more than yogurt.
- Yogurt has 12 times more calcium than flaxseed oil. While yogurt has 110mg of calcium, flaxseed oil has only 9mg.
- Yogurt has less saturated fat.
- The glycemic index of yogurt is higher.
These are the specific foods used in this comparison Yogurt, Greek, plain, nonfat and Oil, flaxseed, contains added sliced flaxseed.
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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.
| Contains more CalciumCalcium | +1122.2% |
| Contains more PotassiumPotassium | +354.8% |
| Contains more ZincZinc | +67.7% |
| Contains more PhosphorusPhosphorus | +400% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +36.4% |
| Contains more IronIron | +385.7% |
| Contains more CopperCopper | +294.1% |
| Contains less SodiumSodium | -83.3% |
| Contains more ManganeseManganese | +1466.7% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin EVitamin E | +7000% |
| Contains more Vitamin KVitamin K | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.19 g
Fats:
0.39 g
Carbs:
3.6 g
Water:
85.1 g
Other:
0.72 g
Protein:
0.37 g
Fats:
99.01 g
Carbs:
0.39 g
Water:
0.16 g
Other:
0.07 g
| Contains more ProteinProtein | +2654.1% |
| Contains more CarbsCarbs | +823.1% |
| Contains more WaterWater | +53087.5% |
| Contains more OtherOther | +928.6% |
| Contains more FatsFats | +25287.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.117 g
Monounsaturated fat:
Mono. Fat
0.053 g
Polyunsaturated fat:
Poly. Fat
0.012 g
Saturated fat:
Sat. Fat
9.047 g
Monounsaturated fat:
Mono. Fat
20.634 g
Polyunsaturated fat:
Poly. Fat
64.876 g
| Contains less Sat. FatSaturated fat | -98.7% |
| Contains more Mono. FatMonounsaturated fat | +38832.1% |
| Contains more Poly. FatPolyunsaturated fat | +540533.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 0.012g | 64.876g | 432% |
| Fats | 0.39g | 99.01g | 152% |
| Monounsaturated fat | 0.053g | 20.634g | 51% |
| Calories | 59kcal | 878kcal | 41% |
| Saturated fat | 0.117g | 9.047g | 41% |
| Vitamin B12 | 0.75µg | 31% | |
| Vitamin B2 | 0.278mg | 21% | |
| Protein | 10.19g | 0.37g | 20% |
| Selenium | 9.7µg | 18% | |
| Phosphorus | 135mg | 27mg | 15% |
| Calcium | 110mg | 9mg | 10% |
| Vitamin B5 | 0.331mg | 7% | |
| Copper | 0.017mg | 0.067mg | 6% |
| Manganese | 0.009mg | 0.141mg | 6% |
| Vitamin B6 | 0.063mg | 5% | |
| Vitamin E | 0.01mg | 0.71mg | 5% |
| Choline | 15.1mg | 3% | |
| Vitamin K | 0µg | 3.3µg | 3% |
| Iron | 0.07mg | 0.34mg | 3% |
| Potassium | 141mg | 31mg | 3% |
| Vitamin B1 | 0.023mg | 2% | |
| Folate | 7µg | 2% | |
| Cholesterol | 5mg | 0mg | 2% |
| Zinc | 0.52mg | 0.31mg | 2% |
| Magnesium | 11mg | 15mg | 1% |
| Sodium | 36mg | 6mg | 1% |
| Vitamin B3 | 0.208mg | 1% | |
| Carbs | 3.6g | 0.39g | 1% |
| Net carbs | 3.6g | 0.39g | N/A |
| Sugar | 3.24g | N/A | |
| Vitamin A | 1µg | 0% | |
| Trans fat | 0.006g | 0.184g | N/A |
| Omega-3 - ALA | 0.001g | 48.93g | N/A |
| Omega-3 - Eicosatrienoic acid | 0g | 0.077g | N/A |
| Omega-6 - Dihomo-gamma-linoleic acid | 0g | 0.026g | N/A |
| Omega-6 - Eicosadienoic acid | 0g | 0.034g | N/A |
| Omega-6 - Linoleic acid | 0.01g | 15.679g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
17%
2%
Minerals Daily Need Coverage Score
19%
9%
Comparison summary
Which food is lower in Saturated fat?
Yogurt is lower in Saturated fat (difference - 8.93g)
Which food is richer in vitamins?
Yogurt is relatively richer in vitamins
Which food is lower in Cholesterol?
Flaxseed oil is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Flaxseed oil is lower in Sugar (difference - 3.24g)
Which food contains less Sodium?
Flaxseed oil contains less Sodium (difference - 30mg)
Which food is lower in glycemic index?
Flaxseed oil is lower in glycemic index (difference - 19)
Which food is cheaper?
Flaxseed oil is cheaper (difference - $2.6)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.