Greek Yogurt vs. Grapes

Nutrition comparison of Greek Yogurt and Grapes

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

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

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

  • Grape has 21.7 times less saturated fat than greek yogurt.
  • Greek yogurt has 3.3 times less sugar than grape.
  • Greek yogurt has 3.5 times less carbohydrates than grape.
  • Greek yogurt has more riboflavin, pantothenic acid, folate and Vitamin B12.
  • Greek yogurt has signficantly more Vitamin A than grape.
  • Greek yogurt is a great source of protein.
  • Greek yogurt is an excellent source of calcium.
Detailed nutritional comparison of greek yogurt and grapes 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 Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) . Have a correction or suggestions? Shoot us an email.

Image of Greek Yogurt src
Image of Grapes src

Calories and Carbs

calories

Greek yogurt and grapes contain similar amounts of calories - greek yogurt has 73 calories per 100 grams and grape has 69 calories.

For macronutrient ratios, greek yogurt is much heavier in protein, much lighter in carbs and much heavier in fat compared to grapes per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for grapes, 4:95:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Greek Yogurt Grapes
Protein 55% 4%
Carbohydrates 22% 95%
Fat 24% 2%
Alcohol ~ ~

carbohydrates

Greek yogurt has 3.5 times less carbohydrates than grape - greek yogurt has 3.9g of total carbs per 100 grams and grape has 18.1g of carbohydrates.

dietary fiber

Grape has more dietary fiber than greek yogurt - grape has 0.9g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.

sugar

Greek yogurt has 3.3 times less sugar than grape - greek yogurt has 3.6g of sugar per 100 grams and grape has 15.5g of sugar.

Protein

protein

Greek yogurt is a great source of protein and it has 12 times more protein than grape - greek yogurt has 10g of protein per 100 grams and grape has 0.72g of protein.

Fat

saturated fat

Grape has 21.7 times less saturated fat than greek yogurt - greek yogurt has 1.2g of saturated fat per 100 grams and grape has 0.05g of saturated fat.

trans fat

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

cholesterol

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

Vitamins

Vitamin C

Grape has 300% more Vitamin C than greek yogurt - greek yogurt has 0.8mg of Vitamin C per 100 grams and grape has 3.2mg of Vitamin C.

Vitamin A

Greek yogurt has signficantly more Vitamin A than grape - greek yogurt has 90ug of Vitamin A per 100 grams and grape has 3ug of Vitamin A.

Vitamin E

Greek yogurt and grapes contain similar amounts of Vitamin E - greek yogurt has 0.04mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.

Vitamin K

Greek yogurt and grapes contain similar amounts of Vitamin K - greek yogurt has 0.2ug of Vitamin K per 100 grams and grape has 14.6ug of Vitamin K.

The B Vitamins

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

Greek Yogurt Grapes
Thiamin 0.044 MG 0.069 MG
Riboflavin 0.233 MG 0.07 MG
Niacin 0.197 MG 0.188 MG
Pantothenic acid 0.47 MG 0.05 MG
Vitamin B6 0.055 MG 0.086 MG
Folate 12 UG 2 UG
Vitamin B12 0.52 UG ~

Minerals

calcium

Greek yogurt is an excellent source of calcium and it has 10 times more calcium than grape - greek yogurt has 115mg of calcium per 100 grams and grape has 10mg of calcium.

iron

Greek yogurt and grapes contain similar amounts of iron - greek yogurt has 0.04mg of iron per 100 grams and grape has 0.36mg of iron.

potassium

Grape has 35% more potassium than greek yogurt - greek yogurt has 141mg of potassium per 100 grams and grape has 191mg 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 Grapes
beta-carotene 6 UG 39 UG
lutein + zeaxanthin 1 UG 72 UG
alpha-carotene ~ 1 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both greek yogurt and grapes contain significant amounts of alpha linoleic acid (ALA).

Greek Yogurt Grapes
alpha linoleic acid 0.007 G 0.011 G
Total 0.007 G 0.011 G

omega 6s

Comparing omega-6 fatty acids, both greek yogurt and grapes contain significant amounts of linoleic acid.

Greek Yogurt Grapes
other omega 6 0.002 G ~
linoleic acid 0.065 G 0.037 G
Total 0.067 G 0.037 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 Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) .

Greek Yogurt g

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G Starch G
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FAQ

Does greek yogurt or grapes contain more calories in 100 grams?
Greek yogurt and grapes contain similar amounts of calories - greek yogurt has 73 calories in 100g and grape has 69 calories.

Is greek yogurt or grapes better for protein?
Greek yogurt is a great source of protein and it has 12 times more protein than grape - greek yogurt has 10g of protein per 100 grams and grape has 0.72g of protein.

Does greek yogurt or grapes have more carbohydrates?
By weight, greek yogurt has 3.5 times fewer carbohydrates than grape - greek yogurt has 3.9g of carbs for 100g and grape has 18.1g of carbohydrates.

Does greek yogurt or grapes contain more calcium?
Greek yogurt is a rich source of calcium and it has 10 times more calcium than grape - greek yogurt has 115mg of calcium in 100 grams and grape has 10mg of calcium.