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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 8.7% 14% 23% 55% 14% 9.4% 0.13% 84% 2.2%
Yogurt
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
Contains more MagnesiumMagnesium +81.8%
Contains more PotassiumPotassium +14.9%
Contains more IronIron +785.7%
Contains more CopperCopper +870.6%
Contains less SodiumSodium -97.2%
Contains more ManganeseManganese +7077.8%
Contains more CalciumCalcium +279.3%
Contains more PhosphorusPhosphorus +513.6%
Contains more SeleniumSelenium +2325%
~equal in Zinc ~0.52mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 70% 13% 23% 0% 5% 6% 12% 17% 6.9% 0% 50% 19% 4.6%
Yogurt
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.24% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +5250%
Contains more Vitamin EVitamin E +11600%
Contains more Vitamin B3Vitamin B3 +210.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +257.1%
Contains more Vitamin B1Vitamin B1 +15%
Contains more Vitamin B2Vitamin B2 +969.2%
Contains more Vitamin B5Vitamin B5 +19.9%
Contains more Vitamin B6Vitamin B6 +110%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +77.6%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 g
Yogurt
2
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 FatsFats +25.6%
Contains more CarbsCarbs +166.9%
Contains more ProteinProtein +633.1%
Contains more OtherOther +100%
~equal in Water ~85.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
4% 14% 82%
Saturated Fat: Sat. Fat 0.014 g
Monounsaturated Fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.28 g
Yogurt
1
64% 29% 7%
Saturated Fat: Sat. Fat 0.117 g
Monounsaturated Fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
Contains less Sat. FatSaturated Fat -88%
Contains more Poly. FatPolyunsaturated fat +2233.3%
Contains more Mono. FatMonounsaturated Fat +12.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
Yogurt
2
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 SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +2233.3%
~equal in Starch ~0g

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

Which food is preferable for your diet?

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

People also compare

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 is lower in Cholesterol?
Blackberry
Blackberry is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Blackberry
Blackberry contains less Sodium (difference - 35mg)
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.