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Yogurt vs. Blackberry — In-Depth Nutrition Comparison

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How are Yogurt and Blackberry different?

  • Yogurt is richer in Vitamin B12, Vitamin B2, Selenium, Phosphorus, and Calcium, while Blackberry is higher in Manganese, Vitamin C, Fiber, Vitamin K, and Copper.
  • Yogurt covers your daily need of Vitamin B12 31% more than Blackberry.
  • Yogurt contains 24 times more Selenium than Blackberry. Yogurt contains 9.7µg of Selenium, while Blackberry contains 0.4µg.

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

Infographic

Yogurt vs Blackberry 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.
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%
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%
Contains more CalciumCalcium +279.3%
Contains more PhosphorusPhosphorus +513.6%
Contains more SeleniumSelenium +2325%
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%
~equal in Zinc ~0.53mg

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.
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%
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%
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%
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%
~equal in Vitamin D ~0µg

Macronutrient Comparison

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

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +2233.3%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~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.
Yogurt Blackberry
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 Yogurt Blackberry Opinion
Calories 59kcal 43kcal Yogurt
Protein 10.19g 1.39g Yogurt
Fats 0.39g 0.49g Blackberry
Vitamin C 0mg 21mg Blackberry
Net carbs 3.6g 4.31g Blackberry
Carbs 3.6g 9.61g Blackberry
Cholesterol 5mg 0mg Blackberry
Magnesium 11mg 20mg Blackberry
Calcium 110mg 29mg Yogurt
Potassium 141mg 162mg Blackberry
Iron 0.07mg 0.62mg Blackberry
Sugar 3.24g 4.88g Yogurt
Fiber 0g 5.3g Blackberry
Copper 0.017mg 0.165mg Blackberry
Zinc 0.52mg 0.53mg Blackberry
Phosphorus 135mg 22mg Yogurt
Sodium 36mg 1mg Blackberry
Vitamin A 4IU 214IU Blackberry
Vitamin A 1µg 11µg Blackberry
Vitamin E 0.01mg 1.17mg Blackberry
Manganese 0.009mg 0.646mg Blackberry
Selenium 9.7µg 0.4µg Yogurt
Vitamin B1 0.023mg 0.02mg Yogurt
Vitamin B2 0.278mg 0.026mg Yogurt
Vitamin B3 0.208mg 0.646mg Blackberry
Vitamin B5 0.331mg 0.276mg Yogurt
Vitamin B6 0.063mg 0.03mg Yogurt
Vitamin B12 0.75µg 0µg Yogurt
Vitamin K 0µg 19.8µg Blackberry
Folate 7µg 25µg Blackberry
Trans Fat 0.006g 0g Blackberry
Choline 15.1mg 8.5mg Yogurt
Saturated Fat 0.117g 0.014g Blackberry
Monounsaturated Fat 0.053g 0.047g Yogurt
Polyunsaturated fat 0.012g 0.28g Blackberry
Fructose 0g 2.4g 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
Yogurt Blackberry
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%
Yogurt
17%
Blackberry
Minerals Daily Need Coverage Score
19%
Yogurt
23%
Blackberry

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