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  6. Yogurt vs. Flax

Yogurt vs. Flax — In-Depth Nutrition Comparison

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What are the main differences between Yogurt and Flax?

  • Yogurt is richer in Vitamin B12, yet Flax is richer in Vitamin B1, Copper, Fiber, Manganese, Magnesium, Phosphorus, Iron, Zinc, and Vitamin B6.
  • Flax's daily need coverage for Vitamin B1 is 135% higher.

We used Yogurt, Greek, plain, nonfat and Seeds, flaxseed types in this comparison.

Infographic

Yogurt vs Flax 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
:
10
Flax
Flax
Contains more Calcium +131.8%
Contains more Iron +8085.7%
Contains more Magnesium +3463.6%
Contains more Phosphorus +375.6%
Contains more Potassium +476.6%
Contains less Sodium -16.7%
Contains more Zinc +734.6%
Contains more Copper +7076.5%
Contains more Manganese +27477.8%
Contains more Selenium +161.9%
Yogurt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 3% 8% 58% 13% 5% 15% 6% 2% 53%
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Contains more Calcium +131.8%
Contains more Iron +8085.7%
Contains more Magnesium +3463.6%
Contains more Phosphorus +375.6%
Contains more Potassium +476.6%
Contains less Sodium -16.7%
Contains more Zinc +734.6%
Contains more Copper +7076.5%
Contains more Manganese +27477.8%
Contains more Selenium +161.9%

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
3
:
8
Flax
Flax
Contains more Vitamin A +∞%
Contains more Vitamin B2 +72.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +3000%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +7047.8%
Contains more Vitamin B3 +1380.8%
Contains more Vitamin B5 +197.6%
Contains more Vitamin B6 +650.8%
Contains more Folate +1142.9%
Contains more Vitamin K +∞%
Yogurt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 6% 65% 4% 20% 15% 6% 94% 0%
Flax
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +72.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +3000%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +7047.8%
Contains more Vitamin B3 +1380.8%
Contains more Vitamin B5 +197.6%
Contains more Vitamin B6 +650.8%
Contains more Folate +1142.9%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yogurt
Yogurt
1
:
4
Flax
Flax
Contains more Water +1122.7%
Contains more Protein +79.5%
Contains more Fats +10710.3%
Contains more Carbs +702.2%
Contains more Other +415.3%
Yogurt
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Flax
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more Water +1122.7%
Contains more Protein +79.5%
Contains more Fats +10710.3%
Contains more Carbs +702.2%
Contains more Other +415.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yogurt
Yogurt
1
:
2
Flax
Flax
Contains less Saturated Fat -96.8%
Contains more Monounsaturated Fat +14101.9%
Contains more Polyunsaturated fat +239316.7%
Yogurt
64% 29% 7%
Saturated Fat: 0.117 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.012 g
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Contains less Saturated Fat -96.8%
Contains more Monounsaturated Fat +14101.9%
Contains more Polyunsaturated fat +239316.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Yogurt
Yogurt
2
:
2
Flax
Flax
Contains more Lactose +∞%
Contains more Galactose +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Yogurt
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.54 g
Maltose: 0 g
Galactose: 0.7 g
Flax
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Lactose +∞%
Contains more Galactose +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yogurt Flax
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Yogurt Flax Opinion
Net carbs 3.6g 1.58g Yogurt
Protein 10.19g 18.29g Flax
Fats 0.39g 42.16g Flax
Carbs 3.6g 28.88g Flax
Calories 59kcal 534kcal Flax
Sugar 3.24g 1.55g Flax
Fiber 0g 27.3g Flax
Calcium 110mg 255mg Flax
Iron 0.07mg 5.73mg Flax
Magnesium 11mg 392mg Flax
Phosphorus 135mg 642mg Flax
Potassium 141mg 813mg Flax
Sodium 36mg 30mg Flax
Zinc 0.52mg 4.34mg Flax
Copper 0.017mg 1.22mg Flax
Manganese 0.009mg 2.482mg Flax
Selenium 9.7µg 25.4µg Flax
Vitamin A 4IU 0IU Yogurt
Vitamin A RAE 1µg 0µg Yogurt
Vitamin E 0.01mg 0.31mg Flax
Vitamin C 0mg 0.6mg Flax
Vitamin B1 0.023mg 1.644mg Flax
Vitamin B2 0.278mg 0.161mg Yogurt
Vitamin B3 0.208mg 3.08mg Flax
Vitamin B5 0.331mg 0.985mg Flax
Vitamin B6 0.063mg 0.473mg Flax
Folate 7µg 87µg Flax
Vitamin B12 0.75µg 0µg Yogurt
Vitamin K 0µg 4.3µg Flax
Tryptophan 0.297mg Flax
Threonine 0.766mg Flax
Isoleucine 0.896mg Flax
Leucine 1.235mg Flax
Lysine 0.862mg Flax
Methionine 0.37mg Flax
Phenylalanine 0.957mg Flax
Valine 1.072mg Flax
Histidine 0.472mg Flax
Cholesterol 5mg 0mg Flax
Trans Fat 0.006g Flax
Saturated Fat 0.117g 3.663g Yogurt
Monounsaturated Fat 0.053g 7.527g Flax
Polyunsaturated fat 0.012g 28.73g Flax
Omega-6 - Eicosadienoic acid 0g 0.007g Flax
Omega-6 - Linoleic acid 0.01g Yogurt
Omega-3 - ALA 0.001g Yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yogurt Flax
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Yogurt
63%
Flax
Minerals Daily Need Coverage Score
19%
Yogurt
191%
Flax

Comparison summary

Which food is lower in Saturated Fat?
Yogurt
Yogurt is lower in Saturated Fat (difference - 3.546g)
Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 19)
Which food is cheaper?
Yogurt
Yogurt is cheaper (difference - $0.4)
Which food is lower in Sugar?
Flax
Flax is lower in Sugar (difference - 1.69g)
Which food contains less Sodium?
Flax
Flax contains less Sodium (difference - 6mg)
Which food is lower in Cholesterol?
Flax
Flax is lower in Cholesterol (difference - 5mg)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is richer in vitamins?
Flax
Flax is relatively richer in vitamins

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. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.