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  6. Yogurt vs. Chia seeds

Yogurt vs. Chia seeds — In-Depth Nutrition Comparison

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Important differences between yogurt and chia seeds

  • 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.

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

Infographic

Yogurt vs Chia seeds 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.
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%
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%
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.
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%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +63.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
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%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more WaterWater +1367.2%
Contains more ProteinProtein +62.3%
Contains more FatsFats +7782.1%
Contains more CarbsCarbs +1070%
Contains more OtherOther +566.7%

Fat Type Comparison

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

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