Vanilla Yogurt vs. Blueberry
Nutrition comparison of Vanilla Yogurt and Blueberry
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
vanilla yogurt
versus
blueberry
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in vanilla yogurt and blueberry:
- Blueberry has 69.7 times less saturated fat than vanilla yogurt.
- Blueberry has signficantly more Vitamin C than vanilla yogurt.
- Blueberry is a great source of dietary fiber.
- Vanilla yogurt has more riboflavin and Vitamin B12, however, blueberry contains more niacin and pantothenic acid.
- Vanilla yogurt is a great source of potassium.
- Vanilla yogurt is an excellent source of calcium.
USDA sources for nutritional information: Vanilla Yogurt (Yogurt, vanilla, whole milk) and Blueberry (Blueberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Blueberry has 43% less calories than vanilla yogurt - blueberry has 57 calories per 100 grams and vanilla yogurt has 100 calories.
For macronutrient ratios, vanilla yogurt is heavier in protein, much lighter in carbs and much heavier in fat compared to blueberry per calorie. Vanilla yogurt has a macronutrient ratio of 19:53:28 and for blueberry, 5:91:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Vanilla Yogurt | Blueberry | |
|---|---|---|
| Protein | 19% | 5% |
| Carbohydrates | 53% | 91% |
| Fat | 28% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Blueberry and vanilla yogurt contain similar amounts of carbs - blueberry has 14.5g of total carbs per 100 grams and vanilla yogurt has 13.5g of carbohydrates.
dietary fiber
Blueberry is a great source of dietary fiber and it has more dietary fiber than vanilla yogurt - blueberry has 2.4g of dietary fiber per 100 grams and vanilla yogurt does not contain significant amounts.
sugar
Blueberry and vanilla yogurt contain similar amounts of sugar - blueberry has 10g of sugar per 100 grams and vanilla yogurt has 13.5g of sugar.
Protein
protein
Vanilla yogurt has 554% more protein than blueberry - blueberry has 0.74g of protein per 100 grams and vanilla yogurt has 4.8g of protein.
Fat
saturated fat
Blueberry has 69.7 times less saturated fat than vanilla yogurt - blueberry has 0.03g of saturated fat per 100 grams and vanilla yogurt has 2g of saturated fat.
cholesterol
Blueberry has less cholesterol than vanilla yogurt - vanilla 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 vanilla yogurt - blueberry has 9.7mg of Vitamin C per 100 grams and vanilla yogurt has 0.8mg of Vitamin C.
Vitamin A
Vanilla yogurt has 833% more Vitamin A than blueberry - blueberry has 3ug of Vitamin A per 100 grams and vanilla yogurt has 28ug of Vitamin A.
Vitamin D
Vanilla yogurt and blueberry contain similar amounts of Vitamin D - vanilla yogurt has 2iu of Vitamin D per 100 grams and blueberry does not contain significant amounts.
Vitamin E
Blueberry and vanilla yogurt contain similar amounts of Vitamin E - blueberry has 0.57mg of Vitamin E per 100 grams and vanilla yogurt has 0.07mg of Vitamin E.
Vitamin K
Blueberry and vanilla yogurt contain similar amounts of Vitamin K - blueberry has 19.3ug of Vitamin K per 100 grams and vanilla yogurt has 0.3ug of Vitamin K.
The B Vitamins
Vanilla yogurt has more riboflavin and Vitamin B12, however, blueberry contains more niacin and pantothenic acid. Both vanilla yogurt and blueberry contain significant amounts of thiamin, Vitamin B6 and folate.
| Vanilla Yogurt | Blueberry | |
|---|---|---|
| Thiamin | 0.041 MG | 0.037 MG |
| Riboflavin | 0.197 MG | 0.041 MG |
| Niacin | 0.105 MG | 0.418 MG |
| Pantothenic acid | ~ | 0.124 MG |
| Vitamin B6 | 0.044 MG | 0.052 MG |
| Folate | 11 UG | 6 UG |
| Vitamin B12 | 0.52 UG | ~ |
Minerals
calcium
Vanilla yogurt is an excellent source of calcium and it has 27 times more calcium than blueberry - blueberry has 6mg of calcium per 100 grams and vanilla yogurt has 168mg of calcium.
iron
Blueberry and vanilla yogurt contain similar amounts of iron - blueberry has 0.28mg of iron per 100 grams and vanilla yogurt has 0.07mg of iron.
potassium
Vanilla yogurt is a great source of potassium and it has 179% more potassium than blueberry - blueberry has 77mg of potassium per 100 grams and vanilla yogurt has 215mg 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,
| Vanilla Yogurt | Blueberry | |
|---|---|---|
| beta-carotene | 6 UG | 32 UG |
| lutein + zeaxanthin | ~ | 80 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both vanilla yogurt and blueberry contain significant amounts of alpha linoleic acid (ALA).
| Vanilla Yogurt | Blueberry | |
|---|---|---|
| alpha linoleic acid | 0.038 G | 0.058 G |
| Total | 0.038 G | 0.058 G |
omega 6s
Comparing omega-6 fatty acids, both vanilla yogurt and blueberry contain significant amounts of linoleic acid.
| Vanilla Yogurt | Blueberry | |
|---|---|---|
| linoleic acid | 0.068 G | 0.088 G |
| Total | 0.068 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: Vanilla Yogurt (Yogurt, vanilla, whole milk) and Blueberry (Blueberries, raw) .
Vanilla 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 blueberry or vanilla yogurt contain more calories in 100 grams?Blueberry has 40% less calories than vanilla yogurt - blueberry has 57 calories in 100g and vanilla yogurt has 100 calories.
Does blueberry or vanilla yogurt have more carbohydrates?
By weight, blueberry and vanilla yogurt contain similar amounts of carbs - blueberry has 14.5g of carbs for 100g and vanilla yogurt has 13.5g of carbohydrates.
Does blueberry or vanilla yogurt contain more calcium?
Vanilla yogurt is a rich source of calcium and it has 27 times more calcium than blueberry - blueberry has 6mg of calcium in 100 grams and vanilla yogurt has 168mg of calcium.