Yogurt vs. Strawberries
Nutrition comparison of Yogurt and Strawberries
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
yogurt
versus
strawberries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in yogurt and strawberries:
- Strawberry has 138.7 times less saturated fat than yogurt.
- Strawberry has signficantly more dietary fiber than yogurt.
- Strawberry is an excellent source of Vitamin C.
- Yogurt has more riboflavin, pantothenic acid and Vitamin B12, however, strawberry contains more niacin and folate.
- Yogurt is an excellent source of calcium.
USDA sources for nutritional information: Yogurt (Yogurt, plain, whole milk) and Strawberries (Strawberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Strawberry has 48% less calories than yogurt - strawberry has 32 calories per 100 grams and yogurt has 61 calories.
For macronutrient ratios, yogurt is heavier in protein, much lighter in carbs and much heavier in fat compared to strawberries per calorie. Yogurt has a macronutrient ratio of 23:30:47 and for strawberries, 7:85:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Yogurt | Strawberries | |
|---|---|---|
| Protein | 23% | 7% |
| Carbohydrates | 30% | 85% |
| Fat | 47% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Strawberries and yogurt contain similar amounts of carbs - strawberry has 7.7g of total carbs per 100 grams and yogurt has 4.7g of carbohydrates.
The carbs in strawberries are made of 71% sugar, 29% dietary fiber and 1% starch, whereas the carbs in yogurt comprise of 100% sugar.
dietary fiber
Strawberry has signficantly more dietary fiber than yogurt - strawberry has 2g of dietary fiber per 100 grams and yogurt does not contain significant amounts.
sugar
Strawberries and yogurt contain similar amounts of sugar - strawberry has 4.9g of sugar per 100 grams and yogurt has 4.7g of sugar.
Protein
protein
Yogurt has 418% more protein than strawberry - strawberry has 0.67g of protein per 100 grams and yogurt has 3.5g of protein.
Fat
saturated fat
Strawberry has 138.7 times less saturated fat than yogurt - strawberry has 0.02g of saturated fat per 100 grams and yogurt has 2.1g of saturated fat.
cholesterol
Strawberry has less cholesterol than yogurt - yogurt has 13mg of cholesterol per 100 grams and strawberry does not contain significant amounts.
Vitamins
Vitamin C
Strawberry is an excellent source of Vitamin C and it has 116 times more Vitamin C than yogurt - strawberry has 58.8mg of Vitamin C per 100 grams and yogurt has 0.5mg of Vitamin C.
Vitamin A
Yogurt has 26 times more Vitamin A than strawberry - strawberry has 1ug of Vitamin A per 100 grams and yogurt has 27ug of Vitamin A.
Vitamin D
Yogurt and strawberries contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and strawberry does not contain significant amounts.
Vitamin E
Strawberries and yogurt contain similar amounts of Vitamin E - strawberry has 0.29mg of Vitamin E per 100 grams and yogurt has 0.06mg of Vitamin E.
Vitamin K
Strawberries and yogurt contain similar amounts of Vitamin K - strawberry has 2.2ug of Vitamin K per 100 grams and yogurt has 0.2ug of Vitamin K.
The B Vitamins
Yogurt has more riboflavin, pantothenic acid and Vitamin B12, however, strawberry contains more niacin and folate. Both yogurt and strawberries contain significant amounts of thiamin and Vitamin B6.
| Yogurt | Strawberries | |
|---|---|---|
| Thiamin | 0.029 MG | 0.024 MG |
| Riboflavin | 0.142 MG | 0.022 MG |
| Niacin | 0.075 MG | 0.386 MG |
| Pantothenic acid | 0.389 MG | 0.125 MG |
| Vitamin B6 | 0.032 MG | 0.047 MG |
| Folate | 7 UG | 24 UG |
| Vitamin B12 | 0.37 UG | ~ |
Minerals
calcium
Yogurt is an excellent source of calcium and it has 656% more calcium than strawberry - strawberry has 16mg of calcium per 100 grams and yogurt has 121mg of calcium.
iron
Strawberries and yogurt contain similar amounts of iron - strawberry has 0.41mg of iron per 100 grams and yogurt has 0.05mg of iron.
potassium
Strawberries and yogurt contain similar amounts of potassium - strawberry has 153mg of potassium per 100 grams and yogurt has 155mg 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 yogurt and strawberries contain small amounts of beta-carotene.
| Yogurt | Strawberries | |
|---|---|---|
| beta-carotene | 5 UG | 7 UG |
| lutein + zeaxanthin | ~ | 26 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, strawberry has more alpha linoleic acid (ALA) than yogurt per 100 grams.
| Yogurt | Strawberries | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.065 G |
| Total | 0.027 G | 0.065 G |
omega 6s
Comparing omega-6 fatty acids, both yogurt and strawberries contain significant amounts of linoleic acid.
| Yogurt | Strawberries | |
|---|---|---|
| linoleic acid | 0.065 G | 0.09 G |
| Total | 0.065 G | 0.09 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: Yogurt (Yogurt, plain, whole milk) and Strawberries (Strawberries, raw) .
Yogurt g
()
|
Daily Values (%) |
Strawberries 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 strawberries or yogurt contain more calories in 100 grams?Strawberry has 50% less calories than yogurt - strawberry has 32 calories in 100g and yogurt has 61 calories.
Does strawberries or yogurt have more carbohydrates?
By weight, strawberries and yogurt contain similar amounts of carbs - strawberry has 7.7g of carbs for 100g and yogurt has 4.7g of carbohydrates. the carbs in strawberries are made of 70% sugar, 30% dietary fiber and 0% starch, whereas the carbs in yogurt comprise of 100% sugar.
Does strawberries or yogurt contain more calcium?
Yogurt is a rich source of calcium and it has 660% more calcium than strawberry - strawberry has 16mg of calcium in 100 grams and yogurt has 121mg of calcium.