Greek Yogurt vs. Blueberry
Nutrition comparison of Greek Yogurt and Blueberry
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
greek yogurt
versus
blueberry
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in greek yogurt and blueberry:
- Blueberry has 42.9 times less saturated fat than greek yogurt.
- Blueberry has signficantly more Vitamin C than greek yogurt.
- Blueberry is a great source of dietary fiber.
- Greek yogurt has 64% less sugar than blueberry.
- Greek yogurt has 73% less carbohydrates than blueberry.
- Greek yogurt has more riboflavin, pantothenic acid and Vitamin B12, however, blueberry contains more niacin.
- Greek yogurt has signficantly more Vitamin A than blueberry.
- Greek yogurt is a great source of protein.
- Greek yogurt is an excellent source of calcium.
USDA sources for nutritional information: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Blueberry (Blueberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Greek yogurt and blueberry contain similar amounts of calories - greek yogurt has 73 calories per 100 grams and blueberry has 57 calories.
For macronutrient ratios, greek yogurt is much heavier in protein, much lighter in carbs and heavier in fat compared to blueberry per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for blueberry, 5:91:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Greek Yogurt | Blueberry | |
|---|---|---|
| Protein | 55% | 5% |
| Carbohydrates | 22% | 91% |
| Fat | 24% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Greek yogurt has 73% less carbohydrates than blueberry - greek yogurt has 3.9g of total carbs per 100 grams and blueberry has 14.5g of carbohydrates.
dietary fiber
Blueberry is a great source of dietary fiber and it has more dietary fiber than greek yogurt - blueberry has 2.4g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.
sugar
Greek yogurt has 64% less sugar than blueberry - greek yogurt has 3.6g of sugar per 100 grams and blueberry has 10g of sugar.
Protein
protein
Greek yogurt is a great source of protein and it has 12 times more protein than blueberry - greek yogurt has 10g of protein per 100 grams and blueberry has 0.74g of protein.
Fat
saturated fat
Blueberry has 42.9 times less saturated fat than greek yogurt - greek yogurt has 1.2g of saturated fat per 100 grams and blueberry has 0.03g of saturated fat.
trans fat
Both greek yogurt and blueberry are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and blueberry does not contain significant amounts.
cholesterol
Blueberry has less cholesterol than greek yogurt - greek yogurt has 10mg of cholesterol per 100 grams and blueberry does not contain significant amounts.
Vitamins
Vitamin C
Blueberry has signficantly more Vitamin C than greek yogurt - greek yogurt has 0.8mg of Vitamin C per 100 grams and blueberry has 9.7mg of Vitamin C.
Vitamin A
Greek yogurt has signficantly more Vitamin A than blueberry - greek yogurt has 90ug of Vitamin A per 100 grams and blueberry has 3ug of Vitamin A.
Vitamin E
Greek yogurt and blueberry contain similar amounts of Vitamin E - greek yogurt has 0.04mg of Vitamin E per 100 grams and blueberry has 0.57mg of Vitamin E.
Vitamin K
Greek yogurt and blueberry contain similar amounts of Vitamin K - greek yogurt has 0.2ug of Vitamin K per 100 grams and blueberry has 19.3ug of Vitamin K.
The B Vitamins
Greek yogurt has more riboflavin, pantothenic acid and Vitamin B12, however, blueberry contains more niacin. Both greek yogurt and blueberry contain significant amounts of thiamin, Vitamin B6 and folate.
| Greek Yogurt | Blueberry | |
|---|---|---|
| Thiamin | 0.044 MG | 0.037 MG |
| Riboflavin | 0.233 MG | 0.041 MG |
| Niacin | 0.197 MG | 0.418 MG |
| Pantothenic acid | 0.47 MG | 0.124 MG |
| Vitamin B6 | 0.055 MG | 0.052 MG |
| Folate | 12 UG | 6 UG |
| Vitamin B12 | 0.52 UG | ~ |
Minerals
calcium
Greek yogurt is an excellent source of calcium and it has 18 times more calcium than blueberry - greek yogurt has 115mg of calcium per 100 grams and blueberry has 6mg of calcium.
iron
Greek yogurt and blueberry contain similar amounts of iron - greek yogurt has 0.04mg of iron per 100 grams and blueberry has 0.28mg of iron.
potassium
Greek yogurt has 83% more potassium than blueberry - greek yogurt has 141mg of potassium per 100 grams and blueberry has 77mg 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 | Blueberry | |
|---|---|---|
| beta-carotene | 6 UG | 32 UG |
| lutein + zeaxanthin | 1 UG | 80 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, blueberry has more alpha linoleic acid (ALA) than greek yogurt per 100 grams.
| Greek Yogurt | Blueberry | |
|---|---|---|
| alpha linoleic acid | 0.007 G | 0.058 G |
| Total | 0.007 G | 0.058 G |
omega 6s
Comparing omega-6 fatty acids, both greek yogurt and blueberry contain significant amounts of linoleic acid.
| Greek Yogurt | Blueberry | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.065 G | 0.088 G |
| Total | 0.067 G | 0.088 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 Blueberry (Blueberries, raw) .
Greek Yogurt g
()
|
Daily Values (%) |
Blueberry g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does greek yogurt or blueberry contain more calories in 100 grams?Greek yogurt and blueberry contain similar amounts of calories - greek yogurt has 73 calories in 100g and blueberry has 57 calories.
Is greek yogurt or blueberry better for protein?
Greek yogurt is a great source of protein and it has 12 times more protein than blueberry - greek yogurt has 10g of protein per 100 grams and blueberry has 0.74g of protein.
Does greek yogurt or blueberry have more carbohydrates?
By weight, greek yogurt has 70% fewer carbohydrates than blueberry - greek yogurt has 3.9g of carbs for 100g and blueberry has 14.5g of carbohydrates.
Does greek yogurt or blueberry contain more calcium?
Greek yogurt is a rich source of calcium and it has 18 times more calcium than blueberry - greek yogurt has 115mg of calcium in 100 grams and blueberry has 6mg of calcium.