Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Raspberry
  5. Compare
  6. Raspberry vs. Greek yogurt

Raspberry vs. Greek yogurt — In-Depth Nutrition Comparison

Compare

A recap on the differences between raspberries and Greek yogurt

  • Raspberries have more vitamin C, manganese, fiber, iron, and copper; however, Greek yogurt is higher in vitamin B12, vitamin B2, selenium, and phosphorus.
  • Greek yogurt covers your daily vitamin B12 needs 31% more than raspberries.
  • Raspberries have less saturated fat.
  • The glycemic index of raspberries is higher.

Food varieties used in this article are Raspberries, raw and Yogurt, Greek, plain, whole milk.

Infographic

Raspberry vs Greek yogurt infographic
Infographic link

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 16% 7.5% 13% 26% 30% 11% 12% 0.13% 87% 1.1%
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%
Contains more MagnesiumMagnesium +100%
Contains more IronIron +∞%
Contains more CopperCopper +429.4%
Contains less SodiumSodium -97.1%
Contains more ManganeseManganese +7344.4%
Contains more CalciumCalcium +300%
Contains more ZincZinc +23.8%
Contains more PhosphorusPhosphorus +365.5%
Contains more SeleniumSelenium +4750%
~equal in Potassium ~141mg

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 87% 0.67% 17% 0% 8% 8.8% 11% 20% 13% 0% 20% 16% 6.7%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +8600%
Contains more Vitamin B1Vitamin B1 +39.1%
Contains more Vitamin B3Vitamin B3 +187.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +320%
Contains more Vitamin B2Vitamin B2 +631.6%
Contains more Vitamin B6Vitamin B6 +14.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +22.8%
~equal in Vitamin A ~2µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.331mg

All nutrients comparison - raw data values

Nutrient Raspberry Greek yogurt DV% diff.
Vitamin B12 0µg 0.75µg 31%
Vitamin C 26.2mg 0mg 29%
Manganese 0.67mg 0.009mg 29%
Fiber 6.5g 0g 26%
Vitamin B2 0.038mg 0.278mg 18%
Selenium 0.2µg 9.7µg 17%
Protein 1.2g 9g 16%
Phosphorus 29mg 135mg 15%
Saturated fat 0.019g 2.395g 11%
Iron 0.69mg 0mg 9%
Calcium 25mg 100mg 8%
Copper 0.09mg 0.017mg 8%
Fats 0.65g 5g 7%
Vitamin K 7.8µg 0µg 7%
Vitamin E 0.87mg 0.01mg 6%
Monounsaturated fat 0.064g 2.136g 5%
Folate 21µg 5µg 4%
Cholesterol 0mg 13mg 4%
Magnesium 22mg 11mg 3%
Carbs 11.94g 3.98g 3%
Fructose 2.35g 3%
Vitamin B3 0.598mg 0.208mg 2%
Calories 52kcal 97kcal 2%
Vitamin B1 0.032mg 0.023mg 1%
Vitamin B6 0.055mg 0.063mg 1%
Sodium 1mg 35mg 1%
Zinc 0.42mg 0.52mg 1%
Choline 12.3mg 15.1mg 1%
Polyunsaturated fat 0.375g 0.469g 1%
Net carbs 5.44g 3.98g N/A
Potassium 151mg 141mg 0%
Sugar 4.42g 4g N/A
Vitamin A 2µg 2µg 0%
Vitamin B5 0.329mg 0.331mg 0%
Omega-3 - DHA 0g 0.004g N/A
Omega-3 - ALA 0.023g N/A
Omega-6 - Linoleic acid 0.209g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 86%
Protein: 1.2 g
Fats: 0.65 g
Carbs: 11.94 g
Water: 85.75 g
Other: 0.46 g
9% 5% 4% 81%
Protein: 9 g
Fats: 5 g
Carbs: 3.98 g
Water: 81.3 g
Other: 0.72 g
Contains more CarbsCarbs +200%
Contains more ProteinProtein +650%
Contains more FatsFats +669.2%
Contains more OtherOther +56.5%
~equal in Water ~81.3g

Fat Type Comparison

Fat type breakdown side-by-side comparison
4% 14% 82%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.375 g
48% 43% 9%
Saturated fat: Sat. Fat 2.395 g
Monounsaturated fat: Mono. Fat 2.136 g
Polyunsaturated fat: Poly. Fat 0.469 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +3237.5%
Contains more Poly. FatPolyunsaturated fat +25.1%

People also compare

Raspberry
Raspberry vs Blackberry
Blackberry
Raspberry
Raspberry vs Blueberry
Blueberry
Raspberry
Raspberry vs Strawberry
Strawberry
Greek yogurt
Greek yogurt vs Sour cream
Sour cream
Greek yogurt
Greek yogurt vs Cottage cheese
Cottage cheese
Greek yogurt
Greek yogurt vs Kefir
Kefir

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. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/nutrients
  2. Greek yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171304/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.