Raspberry vs. Greek yogurt — In-Depth Nutrition Comparison
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A recap on 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.
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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 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.2 g
Fats:
0.65 g
Carbs:
11.94 g
Water:
85.75 g
Other:
0.46 g
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
Saturated fat:
Sat. Fat
0.019 g
Monounsaturated fat:
Mono. Fat
0.064 g
Polyunsaturated fat:
Poly. Fat
0.375 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
16%
17%
Minerals Daily Need Coverage Score
20%
19%
Comparison summary
Which food is lower in Cholesterol?
Raspberry is lower in Cholesterol (difference - 13mg)
Which food contains less Sodium?
Raspberry contains less Sodium (difference - 34mg)
Which food is lower in Saturated fat?
Raspberry is lower in Saturated fat (difference - 2.376g)
Which food is lower in Sugar?
Greek yogurt is lower in Sugar (difference - 0.42g)
Which food is lower in glycemic index?
Greek yogurt is lower in glycemic index (difference - 14)
Which food is cheaper?
Greek yogurt is cheaper (difference - $0.7)
Which food is richer in minerals?
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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?
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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.