Greek Yogurt vs. Raisins

Nutrition comparison of Greek Yogurt and Raisins

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

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

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

  • Greek yogurt has signficantly more Vitamin A than raisin.
  • Greek yogurt is a great source of protein.
  • Greek yogurt is an excellent source of calcium.
  • Raisin has 5.9 times less saturated fat than greek yogurt.
  • Raisin has more thiamin, niacin and Vitamin B6, however, greek yogurt contains more pantothenic acid, folate and Vitamin B12.
  • Raisin is a great source of iron.
  • Raisin is an excellent source of dietary fiber and potassium.
Detailed nutritional comparison of greek yogurt and raisins 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 Raisins (Raisins, seeded) . Have a correction or suggestions? Shoot us an email.

Image of Greek Yogurt src
Image of Raisins src

Calories and Carbs

calories

Raisin is high in calories and greek yogurt has 75% less calories than raisin - raisin has 296 calories per 100 grams and greek yogurt has 73 calories.

For macronutrient ratios, greek yogurt is much heavier in protein, much lighter in carbs and much heavier in fat compared to raisins per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for raisins, 3:95:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Greek Yogurt Raisins
Protein 55% 3%
Carbohydrates 22% 95%
Fat 24% 2%
Alcohol ~ ~

carbohydrates

Raisin is high in carbohydrates and greek yogurt has 95% less carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and greek yogurt has 3.9g of carbohydrates.

dietary fiber

Raisin is an excellent source of dietary fiber and it has more dietary fiber than greek yogurt - raisin has 6.8g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.

sugar

Raisin has less sugar than greek yogurt - greek yogurt has 3.6g of sugar per 100 grams and raisin does not contain significant amounts.

Protein

protein

Greek yogurt is a great source of protein and it has 295% more protein than raisin - raisin has 2.5g of protein per 100 grams and greek yogurt has 10g of protein.

Fat

saturated fat

Raisin has 5.9 times less saturated fat than greek yogurt - raisin has 0.18g of saturated fat per 100 grams and greek yogurt has 1.2g of saturated fat.

trans fat

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

cholesterol

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

Vitamins

Vitamin C

Raisin has 575% more Vitamin C than greek yogurt - raisin has 5.4mg of Vitamin C per 100 grams and greek yogurt has 0.8mg of Vitamin C.

Vitamin A

Greek yogurt has signficantly more Vitamin A than raisin - greek yogurt has 90ug of Vitamin A per 100 grams and raisin does not contain significant amounts.

Vitamin E

Greek yogurt and raisins contain similar amounts of Vitamin E - greek yogurt has 0.04mg of Vitamin E per 100 grams and raisin does not contain significant amounts.

Vitamin K

Greek yogurt and raisins contain similar amounts of Vitamin K - greek yogurt has 0.2ug of Vitamin K per 100 grams and raisin does not contain significant amounts.

The B Vitamins

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

Greek Yogurt Raisins
Thiamin 0.044 MG 0.112 MG
Riboflavin 0.233 MG 0.182 MG
Niacin 0.197 MG 1.114 MG
Pantothenic acid 0.47 MG 0.045 MG
Vitamin B6 0.055 MG 0.188 MG
Folate 12 UG 3 UG
Vitamin B12 0.52 UG ~

Minerals

calcium

Greek yogurt is an excellent source of calcium and it has 311% more calcium than raisin - raisin has 28mg of calcium per 100 grams and greek yogurt has 115mg of calcium.

iron

Raisin is a great source of iron and it has 63 times more iron than greek yogurt - raisin has 2.6mg of iron per 100 grams and greek yogurt has 0.04mg of iron.

potassium

Raisin is an excellent source of potassium and it has 485% more potassium than greek yogurt - raisin has 825mg of potassium per 100 grams and greek yogurt has 141mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Greek Yogurt Raisins
alpha linoleic acid 0.007 G 0.037 G
Total 0.007 G 0.037 G

omega 6s

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

Greek Yogurt Raisins
other omega 6 0.002 G ~
linoleic acid 0.065 G 0.122 G
Total 0.067 G 0.122 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 Raisins (Raisins, seeded) .

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FAQ

Does raisins or greek yogurt contain more calories in 100 grams?
Raisin is high in calories and greek yogurt has 80% less calories than raisin - raisin has 296 calories in 100g and greek yogurt has 73 calories.

Is raisins or greek yogurt better for protein?
Greek yogurt is a great source of protein and it has 300% more protein than raisin - raisin has 2.5g of protein per 100 grams and greek yogurt has 10g of protein.

Does raisins or greek yogurt have more carbohydrates?
By weight, raisin is high in carbohydrates and greek yogurt has 100% fewer carbohydrates than raisin - raisin has 78.5g of carbs for 100g and greek yogurt has 3.9g of carbohydrates.

Does raisins or greek yogurt contain more calcium?
Greek yogurt is a rich source of calcium and it has 310% more calcium than raisin - raisin has 28mg of calcium in 100 grams and greek yogurt has 115mg of calcium.

Does raisins or greek yogurt contain more potassium?
Raisin is a rich source of potassium and it has 490% more potassium than greek yogurt - raisin has 825mg of potassium in 100 grams and greek yogurt has 141mg of potassium.