Greek Yogurt vs. Blueberry

Nutrition comparison of Greek Yogurt and Blueberry

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of greek yogurt versus blueberry (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in greek yogurt and blueberry:

  • Blueberry has 42.9 times less saturated fat than greek yogurt.
  • Blueberry has signficantly more Vitamin C than greek yogurt.
  • Blueberry is a great source of dietary fiber.
  • Greek yogurt has 64% less sugar than blueberry.
  • Greek yogurt has 73% less carbohydrates than blueberry.
  • Greek yogurt has more riboflavin, pantothenic acid and Vitamin B12, however, blueberry contains more niacin.
  • Greek yogurt has signficantly more Vitamin A than blueberry.
  • Greek yogurt is a great source of protein.
  • Greek yogurt is an excellent source of calcium.
Detailed nutritional comparison of greek yogurt and blueberry is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Blueberry (Blueberries, raw) . Have a correction or suggestions? Shoot us an email.

Image of Greek Yogurt src
Image of Blueberry src

Calories and Carbs

calories

Greek yogurt and blueberry contain similar amounts of calories - greek yogurt has 73 calories per 100 grams and blueberry has 57 calories.

For macronutrient ratios, greek yogurt is much heavier in protein, much lighter in carbs and heavier in fat compared to blueberry per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for blueberry, 5:91:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Greek Yogurt Blueberry
Protein 55% 5%
Carbohydrates 22% 91%
Fat 24% 5%
Alcohol ~ ~

carbohydrates

Greek yogurt has 73% less carbohydrates than blueberry - greek yogurt has 3.9g of total carbs per 100 grams and blueberry has 14.5g of carbohydrates.

dietary fiber

Blueberry is a great source of dietary fiber and it has more dietary fiber than greek yogurt - blueberry has 2.4g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.

sugar

Greek yogurt has 64% less sugar than blueberry - greek yogurt has 3.6g of sugar per 100 grams and blueberry has 10g of sugar.

Protein

protein

Greek yogurt is a great source of protein and it has 12 times more protein than blueberry - greek yogurt has 10g of protein per 100 grams and blueberry has 0.74g of protein.

Fat

saturated fat

Blueberry has 42.9 times less saturated fat than greek yogurt - greek yogurt has 1.2g of saturated fat per 100 grams and blueberry has 0.03g of saturated fat.

trans fat

Both greek yogurt and blueberry are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and blueberry does not contain significant amounts.

cholesterol

Blueberry has less cholesterol than greek yogurt - greek yogurt has 10mg of cholesterol per 100 grams and blueberry does not contain significant amounts.

Vitamins

Vitamin C

Blueberry has signficantly more Vitamin C than greek yogurt - greek yogurt has 0.8mg of Vitamin C per 100 grams and blueberry has 9.7mg of Vitamin C.

Vitamin A

Greek yogurt has signficantly more Vitamin A than blueberry - greek yogurt has 90ug of Vitamin A per 100 grams and blueberry has 3ug of Vitamin A.

Vitamin E

Greek yogurt and blueberry contain similar amounts of Vitamin E - greek yogurt has 0.04mg of Vitamin E per 100 grams and blueberry has 0.57mg of Vitamin E.

Vitamin K

Greek yogurt and blueberry contain similar amounts of Vitamin K - greek yogurt has 0.2ug of Vitamin K per 100 grams and blueberry has 19.3ug of Vitamin K.

The B Vitamins

Greek yogurt has more riboflavin, pantothenic acid and Vitamin B12, however, blueberry contains more niacin. Both greek yogurt and blueberry contain significant amounts of thiamin, Vitamin B6 and folate.

Greek Yogurt Blueberry
Thiamin 0.044 MG 0.037 MG
Riboflavin 0.233 MG 0.041 MG
Niacin 0.197 MG 0.418 MG
Pantothenic acid 0.47 MG 0.124 MG
Vitamin B6 0.055 MG 0.052 MG
Folate 12 UG 6 UG
Vitamin B12 0.52 UG ~

Minerals

calcium

Greek yogurt is an excellent source of calcium and it has 18 times more calcium than blueberry - greek yogurt has 115mg of calcium per 100 grams and blueberry has 6mg of calcium.

iron

Greek yogurt and blueberry contain similar amounts of iron - greek yogurt has 0.04mg of iron per 100 grams and blueberry has 0.28mg of iron.

potassium

Greek yogurt has 83% more potassium than blueberry - greek yogurt has 141mg of potassium per 100 grams and blueberry has 77mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids,

Greek Yogurt Blueberry
beta-carotene 6 UG 32 UG
lutein + zeaxanthin 1 UG 80 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, blueberry has more alpha linoleic acid (ALA) than greek yogurt per 100 grams.

Greek Yogurt Blueberry
alpha linoleic acid 0.007 G 0.058 G
Total 0.007 G 0.058 G

omega 6s

Comparing omega-6 fatty acids, both greek yogurt and blueberry contain significant amounts of linoleic acid.

Greek Yogurt Blueberry
other omega 6 0.002 G ~
linoleic acid 0.065 G 0.088 G
Total 0.067 G 0.088 G


Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Blueberry (Blueberries, raw) .

Greek Yogurt g

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FAQ

Does greek yogurt or blueberry contain more calories in 100 grams?
Greek yogurt and blueberry contain similar amounts of calories - greek yogurt has 73 calories in 100g and blueberry has 57 calories.

Is greek yogurt or blueberry better for protein?
Greek yogurt is a great source of protein and it has 12 times more protein than blueberry - greek yogurt has 10g of protein per 100 grams and blueberry has 0.74g of protein.

Does greek yogurt or blueberry have more carbohydrates?
By weight, greek yogurt has 70% fewer carbohydrates than blueberry - greek yogurt has 3.9g of carbs for 100g and blueberry has 14.5g of carbohydrates.

Does greek yogurt or blueberry contain more calcium?
Greek yogurt is a rich source of calcium and it has 18 times more calcium than blueberry - greek yogurt has 115mg of calcium in 100 grams and blueberry has 6mg of calcium.