Greek Yogurt vs. Blackberry

Nutrition comparison of Greek Yogurt and Blackberry

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of greek yogurt versus blackberry (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in greek yogurt and blackberry:

  • Blackberry has 86.8 times less saturated fat than greek yogurt.
  • Blackberry is an excellent source of Vitamin C and dietary fiber.
  • Greek yogurt has more riboflavin and Vitamin B12, however, blackberry contains more niacin.
  • Greek yogurt has signficantly more Vitamin A than blackberry.
  • Greek yogurt is a great source of protein.
  • Greek yogurt is an excellent source of calcium.
Detailed nutritional comparison of greek yogurt and blackberry is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Blackberry (Blackberries, raw) . Have a correction or suggestions? Shoot us an email.

Image of Greek Yogurt src
Image of Blackberry src

Calories and Carbs

calories

Blackberry has 41% less calories than greek yogurt - greek yogurt has 73 calories per 100 grams and blackberry has 43 calories.

For macronutrient ratios, greek yogurt is much heavier in protein, much lighter in carbs and heavier in fat compared to blackberry per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for blackberry, 12:79:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Greek Yogurt Blackberry
Protein 55% 12%
Carbohydrates 22% 79%
Fat 24% 9%
Alcohol ~ ~

carbohydrates

Greek yogurt and blackberry contain similar amounts of carbs - greek yogurt has 3.9g of total carbs per 100 grams and blackberry has 9.6g of carbohydrates.

The carbs in blackberry are made of 52% dietary fiber and 48% sugar, whereas the carbs in greek yogurt comprise of 100% sugar.

dietary fiber

Blackberry is an excellent source of dietary fiber and it has more dietary fiber than greek yogurt - blackberry has 5.3g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.

sugar

Greek yogurt and blackberry contain similar amounts of sugar - greek yogurt has 3.6g of sugar per 100 grams and blackberry has 4.9g of sugar.

Protein

protein

Greek yogurt is a great source of protein and it has 616% more protein than blackberry - greek yogurt has 10g of protein per 100 grams and blackberry has 1.4g of protein.

Fat

saturated fat

Blackberry has 86.8 times less saturated fat than greek yogurt - greek yogurt has 1.2g of saturated fat per 100 grams and blackberry has 0.01g of saturated fat.

trans fat

Both greek yogurt and blackberry are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and blackberry does not contain significant amounts.

cholesterol

Blackberry has less cholesterol than greek yogurt - greek yogurt has 10mg of cholesterol per 100 grams and blackberry does not contain significant amounts.

Vitamins

Vitamin C

Blackberry is an excellent source of Vitamin C and it has 25 times more Vitamin C than greek yogurt - greek yogurt has 0.8mg of Vitamin C per 100 grams and blackberry has 21mg of Vitamin C.

Vitamin A

Greek yogurt has signficantly more Vitamin A than blackberry - greek yogurt has 90ug of Vitamin A per 100 grams and blackberry has 11ug of Vitamin A.

Vitamin E

Greek yogurt and blackberry contain similar amounts of Vitamin E - greek yogurt has 0.04mg of Vitamin E per 100 grams and blackberry has 1.2mg of Vitamin E.

Vitamin K

Greek yogurt and blackberry contain similar amounts of Vitamin K - greek yogurt has 0.2ug of Vitamin K per 100 grams and blackberry has 19.8ug of Vitamin K.

The B Vitamins

Greek yogurt has more riboflavin and Vitamin B12, however, blackberry contains more niacin. Both greek yogurt and blackberry contain significant amounts of thiamin, pantothenic acid, Vitamin B6 and folate.

Greek Yogurt Blackberry
Thiamin 0.044 MG 0.02 MG
Riboflavin 0.233 MG 0.026 MG
Niacin 0.197 MG 0.646 MG
Pantothenic acid 0.47 MG 0.276 MG
Vitamin B6 0.055 MG 0.03 MG
Folate 12 UG 25 UG
Vitamin B12 0.52 UG ~

Minerals

calcium

Greek yogurt is an excellent source of calcium and it has 297% more calcium than blackberry - greek yogurt has 115mg of calcium per 100 grams and blackberry has 29mg of calcium.

iron

Blackberry has 14 times more iron than greek yogurt - greek yogurt has 0.04mg of iron per 100 grams and blackberry has 0.62mg of iron.

potassium

Greek yogurt and blackberry contain similar amounts of potassium - greek yogurt has 141mg of potassium per 100 grams and blackberry has 162mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids,

Greek Yogurt Blackberry
beta-carotene 6 UG 128 UG
lutein + zeaxanthin 1 UG 118 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, blackberry has more alpha linoleic acid (ALA) than greek yogurt per 100 grams.

Greek Yogurt Blackberry
alpha linoleic acid 0.007 G 0.094 G
Total 0.007 G 0.094 G

omega 6s

Comparing omega-6 fatty acids, blackberry has more linoleic acid than greek yogurt per 100 grams.

Greek Yogurt Blackberry
other omega 6 0.002 G ~
linoleic acid 0.065 G 0.186 G
Total 0.067 G 0.186 G


Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Blackberry (Blackberries, raw) .

Greek Yogurt g

()
Daily Values (%)

Blackberry g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does greek yogurt or blackberry contain more calories in 100 grams?
Blackberry has 40% less calories than greek yogurt - greek yogurt has 73 calories in 100g and blackberry has 43 calories.

Is greek yogurt or blackberry better for protein?
Greek yogurt is a great source of protein and it has 620% more protein than blackberry - greek yogurt has 10g of protein per 100 grams and blackberry has 1.4g of protein.

Does greek yogurt or blackberry have more carbohydrates?
By weight, greek yogurt and blackberry contain similar amounts of carbs - greek yogurt has 3.9g of carbs for 100g and blackberry has 9.6g of carbohydrates. the carbs in blackberry are made of 50% dietary fiber and 50% sugar, whereas the carbs in greek yogurt comprise of 100% sugar.

Does greek yogurt or blackberry contain more calcium?
Greek yogurt is a rich source of calcium and it has 300% more calcium than blackberry - greek yogurt has 115mg of calcium in 100 grams and blackberry has 29mg of calcium.