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Blackberry vs. Yogurt — In-Depth Nutrition Comparison

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How are Blackberry and Yogurt different?

  • Blackberry is richer in Manganese, Vitamin C, Fiber, Vitamin K, and Copper, while Yogurt is higher in Vitamin B12, Vitamin B2, Selenium, Phosphorus, and Calcium.
  • Yogurt covers your daily need of Vitamin B12 31% more than Blackberry.

Blackberries, raw and Yogurt, Greek, plain, nonfat types were used in this article.

Infographic

Blackberry vs Yogurt infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Iron +785.7%
Contains more Magnesium +81.8%
Contains more Potassium +14.9%
Contains less Sodium -97.2%
Contains more Copper +870.6%
Contains more Manganese +7077.8%
Contains more Calcium +279.3%
Contains more Phosphorus +513.6%
Contains more Selenium +2325%
Equal in Zinc - 0.52
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 24% 15% 10% 15% 1% 15% 56% 85% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 3% 8% 58% 13% 5% 15% 6% 2% 53%
Contains more Iron +785.7%
Contains more Magnesium +81.8%
Contains more Potassium +14.9%
Contains less Sodium -97.2%
Contains more Copper +870.6%
Contains more Manganese +7077.8%
Contains more Calcium +279.3%
Contains more Phosphorus +513.6%
Contains more Selenium +2325%
Equal in Zinc - 0.52

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
6
Yogurt
Contains more Vitamin A +5250%
Contains more Vitamin E +11600%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +210.6%
Contains more Folate +257.1%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +15%
Contains more Vitamin B2 +969.2%
Contains more Vitamin B5 +19.9%
Contains more Vitamin B6 +110%
Contains more Vitamin B12 +∞%
Contains more Choline +77.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 13% 24% 0% 70% 5% 6% 13% 17% 7% 19% 0% 5% 50%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 1% 0% 0% 6% 65% 4% 20% 15% 6% 94% 9% 0%
Contains more Vitamin A +5250%
Contains more Vitamin E +11600%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +210.6%
Contains more Folate +257.1%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +15%
Contains more Vitamin B2 +969.2%
Contains more Vitamin B5 +19.9%
Contains more Vitamin B6 +110%
Contains more Vitamin B12 +∞%
Contains more Choline +77.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +25.6%
Contains more Carbs +166.9%
Contains more Protein +633.1%
Contains more Other +100%
Equal in Water - 85.1
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 g
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more Fats +25.6%
Contains more Carbs +166.9%
Contains more Protein +633.1%
Contains more Other +100%
Equal in Water - 85.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -88%
Contains more Polyunsaturated fat +2233.3%
Contains more Monounsaturated Fat +12.8%
4% 14% 82%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.28 g
64% 29% 7%
Saturated Fat: 0.117 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.012 g
Contains less Saturated Fat -88%
Contains more Polyunsaturated fat +2233.3%
Contains more Monounsaturated Fat +12.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Lactose +∞%
Contains more Galactose +2233.3%
47% 49%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 2.31 g
Fructose: 2.4 g
Lactose: 0 g
Maltose: 0.07 g
Galactose: 0.03 g
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.54 g
Maltose: 0 g
Galactose: 0.7 g
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Lactose +∞%
Contains more Galactose +2233.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Blackberry Yogurt
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Blackberry Yogurt Opinion
Net carbs 4.31g 3.6g Blackberry
Protein 1.39g 10.19g Yogurt
Fats 0.49g 0.39g Blackberry
Carbs 9.61g 3.6g Blackberry
Calories 43kcal 59kcal Yogurt
Fructose 2.4g 0g Blackberry
Sugar 4.88g 3.24g Yogurt
Fiber 5.3g 0g Blackberry
Calcium 29mg 110mg Yogurt
Iron 0.62mg 0.07mg Blackberry
Magnesium 20mg 11mg Blackberry
Phosphorus 22mg 135mg Yogurt
Potassium 162mg 141mg Blackberry
Sodium 1mg 36mg Blackberry
Zinc 0.53mg 0.52mg Blackberry
Copper 0.165mg 0.017mg Blackberry
Manganese 0.646mg 0.009mg Blackberry
Selenium 0.4µg 9.7µg Yogurt
Vitamin A 214IU 4IU Blackberry
Vitamin A RAE 11µg 1µg Blackberry
Vitamin E 1.17mg 0.01mg Blackberry
Vitamin C 21mg 0mg Blackberry
Vitamin B1 0.02mg 0.023mg Yogurt
Vitamin B2 0.026mg 0.278mg Yogurt
Vitamin B3 0.646mg 0.208mg Blackberry
Vitamin B5 0.276mg 0.331mg Yogurt
Vitamin B6 0.03mg 0.063mg Yogurt
Folate 25µg 7µg Blackberry
Vitamin B12 0µg 0.75µg Yogurt
Choline 8.5mg 15.1mg Yogurt
Vitamin K 19.8µg 0µg Blackberry
Cholesterol 0mg 5mg Blackberry
Trans Fat 0g 0.006g Blackberry
Saturated Fat 0.014g 0.117g Blackberry
Monounsaturated Fat 0.047g 0.053g Yogurt
Polyunsaturated fat 0.28g 0.012g Blackberry
Omega-6 - Linoleic acid 0.01g Yogurt
Omega-3 - ALA 0.001g Yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blackberry Yogurt
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
17%
Blackberry
17%
Yogurt
Minerals Daily Need Coverage Score
23%
Blackberry
19%
Yogurt

Comparison summary

Which food is lower in Sugar?
Yogurt
Yogurt is lower in Sugar (difference - 1.64g)
Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 6)
Which food contains less Sodium?
Blackberry
Blackberry contains less Sodium (difference - 35mg)
Which food is lower in Cholesterol?
Blackberry
Blackberry is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Blackberry
Blackberry is lower in Saturated Fat (difference - 0.103g)
Which food is cheaper?
Blackberry
Blackberry is cheaper (difference - $2.3)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/nutrients
  2. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.