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Greek yogurt vs. Dried fruit — In-Depth Nutrition Comparison

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A recap on differences between Greek yogurt and dried fruit

  • Greek yogurt has more vitamin B12, vitamin B2, and selenium; however, dried fruit is higher in copper, iron, potassium, fiber, vitamin E, vitamin A, and vitamin B3.
  • Dried fruit covers your daily copper needs 36% more than Greek yogurt.
  • The glycemic index of dried fruit is higher.

Food varieties used in this article are Yogurt, Greek, plain, whole milk and Apricots, dried, sulfured, uncooked.

Infographic

Greek yogurt vs Dried fruit 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 7.9% 30% 12% 0% 5.7% 14% 58% 4.6% 1.2% 53%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more CalciumCalcium +81.8%
Contains more ZincZinc +33.3%
Contains more PhosphorusPhosphorus +90.1%
Contains more SeleniumSelenium +340.9%
Contains more MagnesiumMagnesium +190.9%
Contains more PotassiumPotassium +724.1%
Contains more IronIron +∞%
Contains more CopperCopper +1917.6%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +2511.1%

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 0% 0.67% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 3.8% 8.2%
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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin B1Vitamin B1 +53.3%
Contains more Vitamin B2Vitamin B2 +275.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +8900%
Contains more Vitamin EVitamin E +43200%
Contains more Vitamin B3Vitamin B3 +1144.7%
Contains more Vitamin B5Vitamin B5 +55.9%
Contains more Vitamin B6Vitamin B6 +127%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +100%
~equal in Vitamin D ~0µg
~equal in Choline ~13.9mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 5% 4% 81%
Protein: 9 g
Fats: 5 g
Carbs: 3.98 g
Water: 81.3 g
Other: 0.72 g
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more ProteinProtein +165.5%
Contains more FatsFats +880.4%
Contains more WaterWater +163.2%
Contains more CarbsCarbs +1473.9%
Contains more OtherOther +256.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
48% 43% 9%
Saturated fat: Sat. Fat 2.395 g
Monounsaturated fat: Mono. Fat 2.136 g
Polyunsaturated fat: Poly. Fat 0.469 g
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated fat +2786.5%
Contains more Poly. FatPolyunsaturated fat +533.8%
Contains less Sat. FatSaturated fat -99.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Greek yogurt Dried fruit DV% diff.
Copper 0.017mg 0.343mg 36%
Iron 0mg 2.66mg 33%
Vitamin B12 0.75µg 0µg 31%
Potassium 141mg 1162mg 30%
Fiber 0g 7.3g 29%
Vitamin E 0.01mg 4.33mg 29%
Carbs 3.98g 62.64g 20%
Vitamin A 2µg 180µg 20%
Vitamin B2 0.278mg 0.074mg 16%
Fructose 12.47g 16%
Vitamin B3 0.208mg 2.589mg 15%
Selenium 9.7µg 2.2µg 14%
Saturated fat 2.395g 0.017g 11%
Protein 9g 3.39g 11%
Manganese 0.009mg 0.235mg 10%
Phosphorus 135mg 71mg 9%
Calories 97kcal 241kcal 7%
Fats 5g 0.51g 7%
Vitamin B6 0.063mg 0.143mg 6%
Monounsaturated fat 2.136g 0.074g 5%
Calcium 100mg 55mg 5%
Magnesium 11mg 32mg 5%
Cholesterol 13mg 0mg 4%
Vitamin B5 0.331mg 0.516mg 4%
Vitamin K 0µg 3.1µg 3%
Polyunsaturated fat 0.469g 0.074g 3%
Vitamin C 0mg 1mg 1%
Folate 5µg 10µg 1%
Sodium 35mg 10mg 1%
Zinc 0.52mg 0.39mg 1%
Vitamin B1 0.023mg 0.015mg 1%
Net carbs 3.98g 55.34g N/A
Sugar 4g 53.44g N/A
Starch 0.35g 0%
Choline 15.1mg 13.9mg 0%
Tryptophan 0.016mg 0%
Threonine 0.073mg 0%
Isoleucine 0.063mg 0%
Leucine 0.105mg 0%
Lysine 0.083mg 0%
Methionine 0.015mg 0%
Phenylalanine 0.062mg 0%
Valine 0.078mg 0%
Histidine 0.047mg 0%
Omega-3 - DHA 0.004g 0g N/A
Omega-3 - ALA 0.023g N/A
Omega-6 - Linoleic acid 0.209g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Greek yogurt Dried fruit
Low Calories diet ok
Low Fats diet ok
Low Carbs 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%
Greek yogurt
24%
Dried fruit
Minerals Daily Need Coverage Score
19%
Greek yogurt
44%
Dried fruit

Comparison summary

Which food is lower in Sugar?
Greek yogurt
Greek yogurt is lower in Sugar (difference - 49.44g)
Which food is lower in glycemic index?
Greek yogurt
Greek yogurt is lower in glycemic index (difference - 19)
Which food is cheaper?
Greek yogurt
Greek yogurt is cheaper (difference - $2)
Which food is lower in Cholesterol?
Dried fruit
Dried fruit is lower in Cholesterol (difference - 13mg)
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 25mg)
Which food is lower in Saturated fat?
Dried fruit
Dried fruit is lower in Saturated fat (difference - 2.378g)
Which food is richer in vitamins?
Dried fruit
Dried fruit is relatively richer in vitamins
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.

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. Greek yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171304/nutrients
  2. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.