Side-by-Side Comparison

Chia Seeds vs Greek Yogurt (Plain Nonfat)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

nuts seeds

Chia Seeds

486Calories

16.5Protein

34.4Fiber

1.6Vit C

View Details

Thick creamy plain Greek yogurt presented in a minimalist ceramic bowl

dairy

Greek Yogurt (Plain Nonfat)

59Calories

10.2Protein

0.0Fiber

0.0Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-88%

Greek Yogurt (Plain Nonfat)

Greek Yogurt (Plain Nonfat) has fewer calories (energy) (59 kcal vs 486 kcal, 427 kcal less).

Higher Protein

+62%

Chia Seeds

Chia Seeds provides 16.5 g vs 10.2 g in Greek Yogurt (Plain Nonfat) (+6.4 g, +62%).

Higher Dietary Fiber

Chia Seeds

Chia Seeds provides 34.4 g vs 0 g in Greek Yogurt (Plain Nonfat) (+34.4 g).

Higher Vitamin C

Chia Seeds

Chia Seeds provides 1.6 mg vs 0 mg in Greek Yogurt (Plain Nonfat) (+1.6 mg).

Comparing per 100 g standard edible portion.

Nutrient

Chia Seeds100 g edible portion

Greek Yogurt (Plain Nonfat)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Chia Seeds higher

Chia Seeds

486 kcal24% DV

Greek Yogurt (Plain Nonfat)

59 kcal3% DV

Chia Seeds provides 486 kcal vs 59 kcal in Greek Yogurt (Plain Nonfat) (+427 kcal, +724%).

ProteinChia Seeds higher

Chia Seeds

16.5 g33% DV

Greek Yogurt (Plain Nonfat)

10.2 g20% DV

Chia Seeds provides 16.5 g vs 10.2 g in Greek Yogurt (Plain Nonfat) (+6.4 g, +62%).

CarbohydratesChia Seeds higher

Chia Seeds

42.1 g15% DV

Greek Yogurt (Plain Nonfat)

3.6 g1% DV

Chia Seeds provides 42.1 g vs 3.6 g in Greek Yogurt (Plain Nonfat) (+38.5 g, +1070%).

Dietary FiberChia Seeds higher

Chia Seeds

34.4 g123% DV

Greek Yogurt (Plain Nonfat)

0 g

Chia Seeds has higher dietary fiber (34.4 g vs 0 g).

Total FatChia Seeds higher

Chia Seeds

30.7 g39% DV

Greek Yogurt (Plain Nonfat)

0.39 g1% DV

Chia Seeds provides 30.7 g vs 0.39 g in Greek Yogurt (Plain Nonfat) (+30.4 g, +7782%).

Total SugarsGreek Yogurt (Plain Nonfat) higher

Chia Seeds

0 g

Greek Yogurt (Plain Nonfat)

3.2 g6% DV

Greek Yogurt (Plain Nonfat) has higher total sugars (3.2 g vs 0 g).

Vitamins12 nutrients

Vitamin CChia Seeds higher

Chia Seeds

1.6 mg2% DV

Greek Yogurt (Plain Nonfat)

0 mg

Chia Seeds has higher vitamin c (1.6 mg vs 0 mg).

Vitamin A (RAE)Chia Seeds higher

Chia Seeds

3.0 µg

Greek Yogurt (Plain Nonfat)

2.0 µg

Chia Seeds provides 3.0 µg vs 2.0 µg in Greek Yogurt (Plain Nonfat) (+1.0 µg, +50%).

Vitamin DSimilar

Chia Seeds

0 µg

Greek Yogurt (Plain Nonfat)

0 µg

Both Chia Seeds and Greek Yogurt (Plain Nonfat) provide similar amounts of vitamin d (0 µg).

Vitamin EChia Seeds higher

Chia Seeds

0.50 mg3% DV

Greek Yogurt (Plain Nonfat)

0.03 mg

Chia Seeds provides 0.50 mg vs 0.03 mg in Greek Yogurt (Plain Nonfat) (+0.47 mg, +1567%).

Vitamin KGreek Yogurt (Plain Nonfat) higher

Chia Seeds

0 µg

Greek Yogurt (Plain Nonfat)

0.2 µg

Greek Yogurt (Plain Nonfat) provides slightly more vitamin k (0.2 µg vs 0 µg).

Folate (DFE)Chia Seeds higher

Chia Seeds

49 µg12% DV

Greek Yogurt (Plain Nonfat)

7.0 µg2% DV

Chia Seeds provides 49 µg vs 7.0 µg in Greek Yogurt (Plain Nonfat) (+42 µg, +600%).

Thiamin (Vitamin B1)Chia Seeds higher

Chia Seeds

0.62 mg52% DV

Greek Yogurt (Plain Nonfat)

0.02 mg2% DV

Chia Seeds provides 0.62 mg vs 0.02 mg in Greek Yogurt (Plain Nonfat) (+0.60 mg, +2596%).

Riboflavin (Vitamin B2)Greek Yogurt (Plain Nonfat) higher

Chia Seeds

0.17 mg13% DV

Greek Yogurt (Plain Nonfat)

0.28 mg21% DV

Greek Yogurt (Plain Nonfat) provides 0.28 mg vs 0.17 mg in Chia Seeds (+0.11 mg, +64%).

Niacin (Vitamin B3)Chia Seeds higher

Chia Seeds

8.8 mg55% DV

Greek Yogurt (Plain Nonfat)

0.21 mg1% DV

Chia Seeds provides 8.8 mg vs 0.21 mg in Greek Yogurt (Plain Nonfat) (+8.6 mg, +4145%).

Pantothenic Acid (B5)Chia Seeds higher

Chia Seeds

0.94 mg19% DV

Greek Yogurt (Plain Nonfat)

0.45 mg9% DV

Chia Seeds provides 0.94 mg vs 0.45 mg in Greek Yogurt (Plain Nonfat) (+0.49 mg, +110%).

Vitamin B6Similar

Chia Seeds

0.08 mg5% DV

Greek Yogurt (Plain Nonfat)

0.06 mg4% DV

Both Chia Seeds and Greek Yogurt (Plain Nonfat) provide similar amounts of vitamin b6 (0.08 mg).

Vitamin B12Greek Yogurt (Plain Nonfat) higher

Chia Seeds

0 µg

Greek Yogurt (Plain Nonfat)

0.8 µg31% DV

Greek Yogurt (Plain Nonfat) has higher vitamin b12 (0.8 µg vs 0 µg).

Minerals7 nutrients

SodiumGreek Yogurt (Plain Nonfat) higher

Chia Seeds

16.0 mg1% DV

Greek Yogurt (Plain Nonfat)

36.0 mg2% DV

Greek Yogurt (Plain Nonfat) provides 36.0 mg vs 16.0 mg in Chia Seeds (+20.0 mg, +125%).

PotassiumChia Seeds higher

Chia Seeds

407 mg9% DV

Greek Yogurt (Plain Nonfat)

141 mg3% DV

Chia Seeds provides 407 mg vs 141 mg in Greek Yogurt (Plain Nonfat) (+266 mg, +189%).

CalciumChia Seeds higher

Chia Seeds

631 mg49% DV

Greek Yogurt (Plain Nonfat)

110 mg8% DV

Chia Seeds provides 631 mg vs 110 mg in Greek Yogurt (Plain Nonfat) (+521 mg, +474%).

IronChia Seeds higher

Chia Seeds

7.7 mg43% DV

Greek Yogurt (Plain Nonfat)

0.05 mg

Chia Seeds provides 7.7 mg vs 0.05 mg in Greek Yogurt (Plain Nonfat) (+7.7 mg, +15340%).

MagnesiumChia Seeds higher

Chia Seeds

335 mg80% DV

Greek Yogurt (Plain Nonfat)

11.0 mg3% DV

Chia Seeds provides 335 mg vs 11.0 mg in Greek Yogurt (Plain Nonfat) (+324 mg, +2945%).

PhosphorusChia Seeds higher

Chia Seeds

860 mg69% DV

Greek Yogurt (Plain Nonfat)

135 mg11% DV

Chia Seeds provides 860 mg vs 135 mg in Greek Yogurt (Plain Nonfat) (+725 mg, +537%).

ZincChia Seeds higher

Chia Seeds

4.6 mg42% DV

Greek Yogurt (Plain Nonfat)

0.52 mg5% DV

Chia Seeds provides 4.6 mg vs 0.52 mg in Greek Yogurt (Plain Nonfat) (+4.1 mg, +781%).

Lipids1 nutrients

Saturated FatChia Seeds higher

Chia Seeds

3.3 g17% DV

Greek Yogurt (Plain Nonfat)

0.12 g1% DV

Chia Seeds provides 3.3 g vs 0.12 g in Greek Yogurt (Plain Nonfat) (+3.2 g, +2675%).

Nutrient

Chia Seeds12 g (1 tablespoon (12 g))

Greek Yogurt (Plain Nonfat)200 g (1 cup container (200 g))

Macronutrients6 nutrients

Calories (Energy)Greek Yogurt (Plain Nonfat) higher

Chia Seeds

58 kcal3% DV

Greek Yogurt (Plain Nonfat)

118 kcal6% DV

Greek Yogurt (Plain Nonfat) provides 118 kcal vs 58 kcal in Chia Seeds (+60 kcal, +102%).

ProteinGreek Yogurt (Plain Nonfat) higher

Chia Seeds

2.0 g4% DV

Greek Yogurt (Plain Nonfat)

20.4 g41% DV

Greek Yogurt (Plain Nonfat) provides 20.4 g vs 2.0 g in Chia Seeds (+18.4 g, +927%).

CarbohydratesGreek Yogurt (Plain Nonfat) higher

Chia Seeds

5.1 g2% DV

Greek Yogurt (Plain Nonfat)

7.2 g3% DV

Greek Yogurt (Plain Nonfat) provides 7.2 g vs 5.1 g in Chia Seeds (+2.1 g, +42%).

Dietary FiberChia Seeds higher

Chia Seeds

4.1 g15% DV

Greek Yogurt (Plain Nonfat)

0 g

Chia Seeds has higher dietary fiber (4.1 g vs 0 g).

Total FatChia Seeds higher

Chia Seeds

3.7 g5% DV

Greek Yogurt (Plain Nonfat)

0.78 g1% DV

Chia Seeds provides 3.7 g vs 0.78 g in Greek Yogurt (Plain Nonfat) (+2.9 g, +373%).

Total SugarsGreek Yogurt (Plain Nonfat) higher

Chia Seeds

0 g

Greek Yogurt (Plain Nonfat)

6.5 g13% DV

Greek Yogurt (Plain Nonfat) has higher total sugars (6.5 g vs 0 g).

Vitamins12 nutrients

Vitamin CChia Seeds higher

Chia Seeds

0.19 mg

Greek Yogurt (Plain Nonfat)

0 mg

Chia Seeds provides slightly more vitamin c (0.19 mg vs 0 mg).

Vitamin A (RAE)Greek Yogurt (Plain Nonfat) higher

Chia Seeds

0.4 µg

Greek Yogurt (Plain Nonfat)

4.0 µg

Greek Yogurt (Plain Nonfat) provides 4.0 µg vs 0.4 µg in Chia Seeds (+3.6 µg, +1011%).

Vitamin DSimilar

Chia Seeds

0 µg

Greek Yogurt (Plain Nonfat)

0 µg

Both Chia Seeds and Greek Yogurt (Plain Nonfat) provide similar amounts of vitamin d (0 µg).

Vitamin ESimilar

Chia Seeds

0.06 mg

Greek Yogurt (Plain Nonfat)

0.06 mg

Both Chia Seeds and Greek Yogurt (Plain Nonfat) provide similar amounts of vitamin e (0.06 mg).

Vitamin KGreek Yogurt (Plain Nonfat) higher

Chia Seeds

0 µg

Greek Yogurt (Plain Nonfat)

0.4 µg

Greek Yogurt (Plain Nonfat) has higher vitamin k (0.4 µg vs 0 µg).

Folate (DFE)Greek Yogurt (Plain Nonfat) higher

Chia Seeds

5.9 µg1% DV

Greek Yogurt (Plain Nonfat)

14 µg4% DV

Greek Yogurt (Plain Nonfat) provides 14 µg vs 5.9 µg in Chia Seeds (+8.1 µg, +138%).

Thiamin (Vitamin B1)Similar

Chia Seeds

0.07 mg6% DV

Greek Yogurt (Plain Nonfat)

0.05 mg4% DV

Both Chia Seeds and Greek Yogurt (Plain Nonfat) provide similar amounts of thiamin (vitamin b1) (0.07 mg).

Riboflavin (Vitamin B2)Greek Yogurt (Plain Nonfat) higher

Chia Seeds

0.02 mg2% DV

Greek Yogurt (Plain Nonfat)

0.56 mg43% DV

Greek Yogurt (Plain Nonfat) provides 0.56 mg vs 0.02 mg in Chia Seeds (+0.54 mg, +2625%).

Niacin (Vitamin B3)Chia Seeds higher

Chia Seeds

1.1 mg7% DV

Greek Yogurt (Plain Nonfat)

0.42 mg3% DV

Chia Seeds provides 1.1 mg vs 0.42 mg in Greek Yogurt (Plain Nonfat) (+0.64 mg, +155%).

Pantothenic Acid (B5)Greek Yogurt (Plain Nonfat) higher

Chia Seeds

0.11 mg2% DV

Greek Yogurt (Plain Nonfat)

0.90 mg18% DV

Greek Yogurt (Plain Nonfat) provides 0.90 mg vs 0.11 mg in Chia Seeds (+0.78 mg, +694%).

Vitamin B6Greek Yogurt (Plain Nonfat) higher

Chia Seeds

0.01 mg1% DV

Greek Yogurt (Plain Nonfat)

0.13 mg7% DV

Greek Yogurt (Plain Nonfat) provides slightly more vitamin b6 (0.13 mg vs 0.01 mg).

Vitamin B12Greek Yogurt (Plain Nonfat) higher

Chia Seeds

0 µg

Greek Yogurt (Plain Nonfat)

1.5 µg63% DV

Greek Yogurt (Plain Nonfat) has higher vitamin b12 (1.5 µg vs 0 µg).

Minerals7 nutrients

SodiumGreek Yogurt (Plain Nonfat) higher

Chia Seeds

1.9 mg

Greek Yogurt (Plain Nonfat)

72.0 mg3% DV

Greek Yogurt (Plain Nonfat) provides 72.0 mg vs 1.9 mg in Chia Seeds (+70.1 mg, +3650%).

PotassiumGreek Yogurt (Plain Nonfat) higher

Chia Seeds

48.8 mg1% DV

Greek Yogurt (Plain Nonfat)

282 mg6% DV

Greek Yogurt (Plain Nonfat) provides 282 mg vs 48.8 mg in Chia Seeds (+233 mg, +477%).

CalciumGreek Yogurt (Plain Nonfat) higher

Chia Seeds

75.7 mg6% DV

Greek Yogurt (Plain Nonfat)

220 mg17% DV

Greek Yogurt (Plain Nonfat) provides 220 mg vs 75.7 mg in Chia Seeds (+144 mg, +191%).

IronChia Seeds higher

Chia Seeds

0.93 mg5% DV

Greek Yogurt (Plain Nonfat)

0.10 mg1% DV

Chia Seeds provides 0.93 mg vs 0.10 mg in Greek Yogurt (Plain Nonfat) (+0.83 mg, +826%).

MagnesiumChia Seeds higher

Chia Seeds

40.2 mg10% DV

Greek Yogurt (Plain Nonfat)

22.0 mg5% DV

Chia Seeds provides 40.2 mg vs 22.0 mg in Greek Yogurt (Plain Nonfat) (+18.2 mg, +83%).

PhosphorusGreek Yogurt (Plain Nonfat) higher

Chia Seeds

103 mg8% DV

Greek Yogurt (Plain Nonfat)

270 mg22% DV

Greek Yogurt (Plain Nonfat) provides 270 mg vs 103 mg in Chia Seeds (+167 mg, +162%).

ZincGreek Yogurt (Plain Nonfat) higher

Chia Seeds

0.55 mg5% DV

Greek Yogurt (Plain Nonfat)

1.0 mg9% DV

Greek Yogurt (Plain Nonfat) provides 1.0 mg vs 0.55 mg in Chia Seeds (+0.49 mg, +89%).

Lipids1 nutrients

Saturated FatChia Seeds higher

Chia Seeds

0.40 g2% DV

Greek Yogurt (Plain Nonfat)

0.24 g1% DV

Chia Seeds provides 0.40 g vs 0.24 g in Greek Yogurt (Plain Nonfat) (+0.16 g, +67%).

Nutrient

Chia SeedsAmount per 100 kcal (21 g)

Greek Yogurt (Plain Nonfat)Amount per 100 kcal (169 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Chia Seeds

102 kcal5% DV

Greek Yogurt (Plain Nonfat)

100 kcal5% DV

Both Chia Seeds and Greek Yogurt (Plain Nonfat) provide similar amounts of calories (energy) (102 kcal).

ProteinGreek Yogurt (Plain Nonfat) higher

Chia Seeds

3.5 g7% DV

Greek Yogurt (Plain Nonfat)

17.2 g34% DV

Greek Yogurt (Plain Nonfat) provides 17.2 g vs 3.5 g in Chia Seeds (+13.7 g, +396%).

CarbohydratesChia Seeds higher

Chia Seeds

8.8 g3% DV

Greek Yogurt (Plain Nonfat)

6.1 g2% DV

Chia Seeds provides 8.8 g vs 6.1 g in Greek Yogurt (Plain Nonfat) (+2.8 g, +45%).

Dietary FiberChia Seeds higher

Chia Seeds

7.2 g26% DV

Greek Yogurt (Plain Nonfat)

0 g

Chia Seeds has higher dietary fiber (7.2 g vs 0 g).

Total FatChia Seeds higher

Chia Seeds

6.5 g8% DV

Greek Yogurt (Plain Nonfat)

0.66 g1% DV

Chia Seeds provides 6.5 g vs 0.66 g in Greek Yogurt (Plain Nonfat) (+5.8 g, +879%).

Total SugarsGreek Yogurt (Plain Nonfat) higher

Chia Seeds

0 g

Greek Yogurt (Plain Nonfat)

5.5 g11% DV

Greek Yogurt (Plain Nonfat) has higher total sugars (5.5 g vs 0 g).

Vitamins12 nutrients

Vitamin CChia Seeds higher

Chia Seeds

0.34 mg

Greek Yogurt (Plain Nonfat)

0 mg

Chia Seeds has higher vitamin c (0.34 mg vs 0 mg).

Vitamin A (RAE)Greek Yogurt (Plain Nonfat) higher

Chia Seeds

0.6 µg

Greek Yogurt (Plain Nonfat)

3.4 µg

Greek Yogurt (Plain Nonfat) provides 3.4 µg vs 0.6 µg in Chia Seeds (+2.8 µg, +437%).

Vitamin DSimilar

Chia Seeds

0 µg

Greek Yogurt (Plain Nonfat)

0 µg

Both Chia Seeds and Greek Yogurt (Plain Nonfat) provide similar amounts of vitamin d (0 µg).

Vitamin EChia Seeds higher

Chia Seeds

0.11 mg1% DV

Greek Yogurt (Plain Nonfat)

0.05 mg

Chia Seeds provides slightly more vitamin e (0.11 mg vs 0.05 mg).

Vitamin KGreek Yogurt (Plain Nonfat) higher

Chia Seeds

0 µg

Greek Yogurt (Plain Nonfat)

0.3 µg

Greek Yogurt (Plain Nonfat) has higher vitamin k (0.3 µg vs 0 µg).

Folate (DFE)Greek Yogurt (Plain Nonfat) higher

Chia Seeds

10 µg3% DV

Greek Yogurt (Plain Nonfat)

12 µg3% DV

Greek Yogurt (Plain Nonfat) provides 12 µg vs 10 µg in Chia Seeds (+1.5 µg, +15%).

Thiamin (Vitamin B1)Chia Seeds higher

Chia Seeds

0.13 mg11% DV

Greek Yogurt (Plain Nonfat)

0.04 mg3% DV

Chia Seeds provides slightly more thiamin (vitamin b1) (0.13 mg vs 0.04 mg).

Riboflavin (Vitamin B2)Greek Yogurt (Plain Nonfat) higher

Chia Seeds

0.04 mg3% DV

Greek Yogurt (Plain Nonfat)

0.47 mg36% DV

Greek Yogurt (Plain Nonfat) provides 0.47 mg vs 0.04 mg in Chia Seeds (+0.43 mg, +1216%).

Niacin (Vitamin B3)Chia Seeds higher

Chia Seeds

1.9 mg12% DV

Greek Yogurt (Plain Nonfat)

0.35 mg2% DV

Chia Seeds provides 1.9 mg vs 0.35 mg in Greek Yogurt (Plain Nonfat) (+1.5 mg, +428%).

Pantothenic Acid (B5)Greek Yogurt (Plain Nonfat) higher

Chia Seeds

0.20 mg4% DV

Greek Yogurt (Plain Nonfat)

0.76 mg15% DV

Greek Yogurt (Plain Nonfat) provides 0.76 mg vs 0.20 mg in Chia Seeds (+0.56 mg, +284%).

Vitamin B6Greek Yogurt (Plain Nonfat) higher

Chia Seeds

0.02 mg1% DV

Greek Yogurt (Plain Nonfat)

0.11 mg6% DV

Greek Yogurt (Plain Nonfat) provides slightly more vitamin b6 (0.11 mg vs 0.02 mg).

Vitamin B12Greek Yogurt (Plain Nonfat) higher

Chia Seeds

0 µg

Greek Yogurt (Plain Nonfat)

1.3 µg53% DV

Greek Yogurt (Plain Nonfat) has higher vitamin b12 (1.3 µg vs 0 µg).

Minerals7 nutrients

SodiumGreek Yogurt (Plain Nonfat) higher

Chia Seeds

3.4 mg

Greek Yogurt (Plain Nonfat)

60.8 mg3% DV

Greek Yogurt (Plain Nonfat) provides 60.8 mg vs 3.4 mg in Chia Seeds (+57.5 mg, +1711%).

PotassiumGreek Yogurt (Plain Nonfat) higher

Chia Seeds

85.5 mg2% DV

Greek Yogurt (Plain Nonfat)

238 mg5% DV

Greek Yogurt (Plain Nonfat) provides 238 mg vs 85.5 mg in Chia Seeds (+153 mg, +179%).

CalciumGreek Yogurt (Plain Nonfat) higher

Chia Seeds

133 mg10% DV

Greek Yogurt (Plain Nonfat)

186 mg14% DV

Greek Yogurt (Plain Nonfat) provides 186 mg vs 133 mg in Chia Seeds (+53.4 mg, +40%).

IronChia Seeds higher

Chia Seeds

1.6 mg9% DV

Greek Yogurt (Plain Nonfat)

0.08 mg

Chia Seeds provides 1.6 mg vs 0.08 mg in Greek Yogurt (Plain Nonfat) (+1.5 mg, +1819%).

MagnesiumChia Seeds higher

Chia Seeds

70.4 mg17% DV

Greek Yogurt (Plain Nonfat)

18.6 mg4% DV

Chia Seeds provides 70.4 mg vs 18.6 mg in Greek Yogurt (Plain Nonfat) (+51.8 mg, +278%).

PhosphorusGreek Yogurt (Plain Nonfat) higher

Chia Seeds

181 mg14% DV

Greek Yogurt (Plain Nonfat)

228 mg18% DV

Greek Yogurt (Plain Nonfat) provides 228 mg vs 181 mg in Chia Seeds (+47.6 mg, +26%).

ZincChia Seeds higher

Chia Seeds

0.96 mg9% DV

Greek Yogurt (Plain Nonfat)

0.88 mg8% DV

Chia Seeds provides 0.96 mg vs 0.88 mg in Greek Yogurt (Plain Nonfat) (+0.08 mg, +9%).

Lipids1 nutrients

Saturated FatChia Seeds higher

Chia Seeds

0.70 g3% DV

Greek Yogurt (Plain Nonfat)

0.20 g1% DV

Chia Seeds provides 0.70 g vs 0.20 g in Greek Yogurt (Plain Nonfat) (+0.50 g, +245%).

Nutrient

Chia SeedsNormalized to 300 kcal (62 g)

Greek Yogurt (Plain Nonfat)Normalized to 300 kcal (508 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Chia Seeds

301 kcal15% DV

Greek Yogurt (Plain Nonfat)

300 kcal15% DV

Both Chia Seeds and Greek Yogurt (Plain Nonfat) provide similar amounts of calories (energy) (301 kcal).

ProteinGreek Yogurt (Plain Nonfat) higher

Chia Seeds

10.3 g21% DV

Greek Yogurt (Plain Nonfat)

51.8 g104% DV

Greek Yogurt (Plain Nonfat) provides 51.8 g vs 10.3 g in Chia Seeds (+41.5 g, +405%).

CarbohydratesChia Seeds higher

Chia Seeds

26.1 g9% DV

Greek Yogurt (Plain Nonfat)

18.3 g7% DV

Chia Seeds provides 26.1 g vs 18.3 g in Greek Yogurt (Plain Nonfat) (+7.8 g, +43%).

Dietary FiberChia Seeds higher

Chia Seeds

21.3 g76% DV

Greek Yogurt (Plain Nonfat)

0 g

Chia Seeds has higher dietary fiber (21.3 g vs 0 g).

Total FatChia Seeds higher

Chia Seeds

19.1 g24% DV

Greek Yogurt (Plain Nonfat)

2.0 g3% DV

Chia Seeds provides 19.1 g vs 2.0 g in Greek Yogurt (Plain Nonfat) (+17.1 g, +862%).

Total SugarsGreek Yogurt (Plain Nonfat) higher

Chia Seeds

0 g

Greek Yogurt (Plain Nonfat)

16.5 g33% DV

Greek Yogurt (Plain Nonfat) has higher total sugars (16.5 g vs 0 g).

Vitamins12 nutrients

Vitamin CChia Seeds higher

Chia Seeds

0.99 mg1% DV

Greek Yogurt (Plain Nonfat)

0 mg

Chia Seeds has higher vitamin c (0.99 mg vs 0 mg).

Vitamin A (RAE)Greek Yogurt (Plain Nonfat) higher

Chia Seeds

1.9 µg

Greek Yogurt (Plain Nonfat)

10 µg1% DV

Greek Yogurt (Plain Nonfat) provides 10 µg vs 1.9 µg in Chia Seeds (+8.3 µg, +446%).

Vitamin DSimilar

Chia Seeds

0 µg

Greek Yogurt (Plain Nonfat)

0 µg

Both Chia Seeds and Greek Yogurt (Plain Nonfat) provide similar amounts of vitamin d (0 µg).

Vitamin EChia Seeds higher

Chia Seeds

0.31 mg2% DV

Greek Yogurt (Plain Nonfat)

0.15 mg1% DV

Chia Seeds provides 0.31 mg vs 0.15 mg in Greek Yogurt (Plain Nonfat) (+0.16 mg, +103%).

Vitamin KGreek Yogurt (Plain Nonfat) higher

Chia Seeds

0 µg

Greek Yogurt (Plain Nonfat)

1.0 µg1% DV

Greek Yogurt (Plain Nonfat) has higher vitamin k (1.0 µg vs 0 µg).

Folate (DFE)Greek Yogurt (Plain Nonfat) higher

Chia Seeds

30 µg8% DV

Greek Yogurt (Plain Nonfat)

36 µg9% DV

Greek Yogurt (Plain Nonfat) provides 36 µg vs 30 µg in Chia Seeds (+5.2 µg, +17%).

Thiamin (Vitamin B1)Chia Seeds higher

Chia Seeds

0.38 mg32% DV

Greek Yogurt (Plain Nonfat)

0.12 mg10% DV

Chia Seeds provides 0.38 mg vs 0.12 mg in Greek Yogurt (Plain Nonfat) (+0.27 mg, +229%).

Riboflavin (Vitamin B2)Greek Yogurt (Plain Nonfat) higher

Chia Seeds

0.11 mg8% DV

Greek Yogurt (Plain Nonfat)

1.4 mg109% DV

Greek Yogurt (Plain Nonfat) provides 1.4 mg vs 0.11 mg in Chia Seeds (+1.3 mg, +1240%).

Niacin (Vitamin B3)Chia Seeds higher

Chia Seeds

5.5 mg34% DV

Greek Yogurt (Plain Nonfat)

1.1 mg7% DV

Chia Seeds provides 5.5 mg vs 1.1 mg in Greek Yogurt (Plain Nonfat) (+4.4 mg, +418%).

Pantothenic Acid (B5)Greek Yogurt (Plain Nonfat) higher

Chia Seeds

0.58 mg12% DV

Greek Yogurt (Plain Nonfat)

2.3 mg46% DV

Greek Yogurt (Plain Nonfat) provides 2.3 mg vs 0.58 mg in Chia Seeds (+1.7 mg, +291%).

Vitamin B6Greek Yogurt (Plain Nonfat) higher

Chia Seeds

0.05 mg3% DV

Greek Yogurt (Plain Nonfat)

0.32 mg19% DV

Greek Yogurt (Plain Nonfat) provides 0.32 mg vs 0.05 mg in Chia Seeds (+0.27 mg, +545%).

Vitamin B12Greek Yogurt (Plain Nonfat) higher

Chia Seeds

0 µg

Greek Yogurt (Plain Nonfat)

3.8 µg159% DV

Greek Yogurt (Plain Nonfat) has higher vitamin b12 (3.8 µg vs 0 µg).

Minerals7 nutrients

SodiumGreek Yogurt (Plain Nonfat) higher

Chia Seeds

9.9 mg

Greek Yogurt (Plain Nonfat)

183 mg8% DV

Greek Yogurt (Plain Nonfat) provides 183 mg vs 9.9 mg in Chia Seeds (+173 mg, +1744%).

PotassiumGreek Yogurt (Plain Nonfat) higher

Chia Seeds

252 mg5% DV

Greek Yogurt (Plain Nonfat)

716 mg15% DV

Greek Yogurt (Plain Nonfat) provides 716 mg vs 252 mg in Chia Seeds (+464 mg, +184%).

CalciumGreek Yogurt (Plain Nonfat) higher

Chia Seeds

391 mg30% DV

Greek Yogurt (Plain Nonfat)

559 mg43% DV

Greek Yogurt (Plain Nonfat) provides 559 mg vs 391 mg in Chia Seeds (+168 mg, +43%).

IronChia Seeds higher

Chia Seeds

4.8 mg27% DV

Greek Yogurt (Plain Nonfat)

0.25 mg1% DV

Chia Seeds provides 4.8 mg vs 0.25 mg in Greek Yogurt (Plain Nonfat) (+4.5 mg, +1784%).

MagnesiumChia Seeds higher

Chia Seeds

208 mg49% DV

Greek Yogurt (Plain Nonfat)

55.9 mg13% DV

Chia Seeds provides 208 mg vs 55.9 mg in Greek Yogurt (Plain Nonfat) (+152 mg, +272%).

PhosphorusGreek Yogurt (Plain Nonfat) higher

Chia Seeds

533 mg43% DV

Greek Yogurt (Plain Nonfat)

686 mg55% DV

Greek Yogurt (Plain Nonfat) provides 686 mg vs 533 mg in Chia Seeds (+153 mg, +29%).

ZincChia Seeds higher

Chia Seeds

2.8 mg26% DV

Greek Yogurt (Plain Nonfat)

2.6 mg24% DV

Chia Seeds provides 2.8 mg vs 2.6 mg in Greek Yogurt (Plain Nonfat) (+0.20 mg, +7%).

Lipids1 nutrients

Saturated FatChia Seeds higher

Chia Seeds

2.1 g10% DV

Greek Yogurt (Plain Nonfat)

0.61 g3% DV

Chia Seeds provides 2.1 g vs 0.61 g in Greek Yogurt (Plain Nonfat) (+1.5 g, +239%).

Chia Seeds vs Greek Yogurt (Plain Nonfat)

Chia Seeds

Greek Yogurt (Plain Nonfat)

Nutritional Takeaways

Comparison Summary