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.
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.
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, 4:94:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Greek Yogurt | Grapes | |
|---|---|---|
| Protein | 55% | 4% |
| Carbohydrates | 22% | 94% |
| 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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Greek Yogurt or Grapes .
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
()
|
Daily Values (%) |
Grapes 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 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.