Greek Yogurt vs. Raspberries
Nutrition comparison of Greek Yogurt and Raspberries
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
greek yogurt
versus
raspberries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in greek yogurt and raspberries:
- Greek yogurt has 67% less carbohydrates than raspberry.
- Greek yogurt has more riboflavin and Vitamin B12, however, raspberry contains more niacin.
- Greek yogurt has signficantly more Vitamin A than raspberry.
- Greek yogurt is a great source of protein.
- Greek yogurt is an excellent source of calcium.
- Raspberry has 63.7 times less saturated fat than greek yogurt.
- Raspberry is an excellent source of Vitamin C and dietary fiber.
USDA sources for nutritional information: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Raspberries (Raspberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raspberry has 29% less calories than greek yogurt - raspberry has 52 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 heavier in fat compared to raspberries per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for raspberries, 8:82:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Greek Yogurt | Raspberries | |
|---|---|---|
| Protein | 55% | 8% |
| Carbohydrates | 22% | 82% |
| Fat | 24% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Greek yogurt has 67% less carbohydrates than raspberry - raspberry has 11.9g of total carbs per 100 grams and greek yogurt has 3.9g of carbohydrates.
dietary fiber
Raspberry is an excellent source of dietary fiber and it has more dietary fiber than greek yogurt - raspberry has 6.5g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.
sugar
Raspberries and greek yogurt contain similar amounts of sugar - raspberry has 4.4g of sugar per 100 grams and greek yogurt has 3.6g of sugar.
Protein
protein
Greek yogurt is a great source of protein and it has 729% more protein than raspberry - raspberry has 1.2g of protein per 100 grams and greek yogurt has 10g of protein.
Fat
saturated fat
Raspberry has 63.7 times less saturated fat than greek yogurt - raspberry has 0.02g of saturated fat per 100 grams and greek yogurt has 1.2g of saturated fat.
trans fat
Both greek yogurt and raspberries are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and raspberry does not contain significant amounts.
cholesterol
Raspberry has less cholesterol than greek yogurt - greek yogurt has 10mg of cholesterol per 100 grams and raspberry does not contain significant amounts.
Vitamins
Vitamin C
Raspberry is an excellent source of Vitamin C and it has 31 times more Vitamin C than greek yogurt - raspberry has 26.2mg 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 raspberry - raspberry has 2ug of Vitamin A per 100 grams and greek yogurt has 90ug of Vitamin A.
Vitamin E
Raspberries and greek yogurt contain similar amounts of Vitamin E - raspberry has 0.87mg of Vitamin E per 100 grams and greek yogurt has 0.04mg of Vitamin E.
Vitamin K
Raspberries and greek yogurt contain similar amounts of Vitamin K - raspberry has 7.8ug of Vitamin K per 100 grams and greek yogurt has 0.2ug of Vitamin K.
The B Vitamins
Greek yogurt has more riboflavin and Vitamin B12, however, raspberry contains more niacin. Both greek yogurt and raspberries contain significant amounts of thiamin, pantothenic acid, Vitamin B6 and folate.
| Greek Yogurt | Raspberries | |
|---|---|---|
| Thiamin | 0.044 MG | 0.032 MG |
| Riboflavin | 0.233 MG | 0.038 MG |
| Niacin | 0.197 MG | 0.598 MG |
| Pantothenic acid | 0.47 MG | 0.329 MG |
| Vitamin B6 | 0.055 MG | 0.055 MG |
| Folate | 12 UG | 21 UG |
| Vitamin B12 | 0.52 UG | ~ |
Minerals
calcium
Greek yogurt is an excellent source of calcium and it has 360% more calcium than raspberry - raspberry has 25mg of calcium per 100 grams and greek yogurt has 115mg of calcium.
iron
Raspberry has 16 times more iron than greek yogurt - raspberry has 0.69mg of iron per 100 grams and greek yogurt has 0.04mg of iron.
potassium
Raspberries and greek yogurt contain similar amounts of potassium - raspberry has 151mg of potassium per 100 grams and greek yogurt has 141mg 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, both greek yogurt and raspberries contain small amounts of beta-carotene.
| Greek Yogurt | Raspberries | |
|---|---|---|
| beta-carotene | 6 UG | 12 UG |
| lutein + zeaxanthin | 1 UG | 136 UG |
| alpha-carotene | ~ | 16 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raspberry has more alpha linoleic acid (ALA) than greek yogurt per 100 grams.
| Greek Yogurt | Raspberries | |
|---|---|---|
| alpha linoleic acid | 0.007 G | 0.126 G |
| Total | 0.007 G | 0.126 G |
omega 6s
Comparing omega-6 fatty acids, raspberry has more linoleic acid than greek yogurt per 100 grams.
| Greek Yogurt | Raspberries | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.065 G | 0.249 G |
| Total | 0.067 G | 0.249 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 Raspberries (Raspberries, raw) .
Greek Yogurt g
()
|
Daily Values (%) |
Raspberries 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 raspberries or greek yogurt contain more calories in 100 grams?Raspberry has 30% less calories than greek yogurt - raspberry has 52 calories in 100g and greek yogurt has 73 calories.
Is raspberries or greek yogurt better for protein?
Greek yogurt is a great source of protein and it has 730% more protein than raspberry - raspberry has 1.2g of protein per 100 grams and greek yogurt has 10g of protein.
Does raspberries or greek yogurt have more carbohydrates?
By weight, greek yogurt has 70% fewer carbohydrates than raspberry - raspberry has 11.9g of carbs for 100g and greek yogurt has 3.9g of carbohydrates.
Does raspberries or greek yogurt contain more calcium?
Greek yogurt is a rich source of calcium and it has 360% more calcium than raspberry - raspberry has 25mg of calcium in 100 grams and greek yogurt has 115mg of calcium.