Side-by-Side Comparison

Blackberries vs Greek Yogurt (Plain Nonfat)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

fruits

Blackberries

43Calories

1.4Protein

5.3Fiber

21.0Vit C

View Details

Thick creamy plain Greek yogurt presented in a minimalist ceramic bowl

dairy

Greek Yogurt (Plain Nonfat)

59Calories

10.2Protein

0.0Fiber

0.0Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-27%

Blackberries

Blackberries has fewer calories (energy) (43 kcal vs 59 kcal, 16 kcal less).

Higher Protein

+633%

Greek Yogurt (Plain Nonfat)

Greek Yogurt (Plain Nonfat) provides 10.2 g vs 1.4 g in Blackberries (+8.8 g, +633%).

Higher Dietary Fiber

Blackberries

Blackberries provides 5.3 g vs 0 g in Greek Yogurt (Plain Nonfat) (+5.3 g).

Higher Vitamin C

Blackberries

Blackberries provides 21.0 mg vs 0 mg in Greek Yogurt (Plain Nonfat) (+21.0 mg).

Comparing per 100 g standard edible portion.

Nutrient

Blackberries100 g edible portion

Greek Yogurt (Plain Nonfat)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Greek Yogurt (Plain Nonfat) higher

Blackberries

43 kcal2% DV

Greek Yogurt (Plain Nonfat)

59 kcal3% DV

Greek Yogurt (Plain Nonfat) provides 59 kcal vs 43 kcal in Blackberries (+16 kcal, +37%).

ProteinGreek Yogurt (Plain Nonfat) higher

Blackberries

1.4 g3% DV

Greek Yogurt (Plain Nonfat)

10.2 g20% DV

Greek Yogurt (Plain Nonfat) provides 10.2 g vs 1.4 g in Blackberries (+8.8 g, +633%).

CarbohydratesBlackberries higher

Blackberries

9.6 g3% DV

Greek Yogurt (Plain Nonfat)

3.6 g1% DV

Blackberries provides 9.6 g vs 3.6 g in Greek Yogurt (Plain Nonfat) (+6.0 g, +167%).

Dietary FiberBlackberries higher

Blackberries

5.3 g19% DV

Greek Yogurt (Plain Nonfat)

0 g

Blackberries has higher dietary fiber (5.3 g vs 0 g).

Total FatBlackberries higher

Blackberries

0.49 g1% DV

Greek Yogurt (Plain Nonfat)

0.39 g1% DV

Blackberries provides 0.49 g vs 0.39 g in Greek Yogurt (Plain Nonfat) (+0.10 g, +26%).

Total SugarsBlackberries higher

Blackberries

4.9 g10% DV

Greek Yogurt (Plain Nonfat)

3.2 g6% DV

Blackberries provides 4.9 g vs 3.2 g in Greek Yogurt (Plain Nonfat) (+1.6 g, +51%).

Vitamins12 nutrients

Vitamin CBlackberries higher

Blackberries

21.0 mg23% DV

Greek Yogurt (Plain Nonfat)

0 mg

Blackberries has higher vitamin c (21.0 mg vs 0 mg).

Vitamin A (RAE)Blackberries higher

Blackberries

11 µg1% DV

Greek Yogurt (Plain Nonfat)

2.0 µg

Blackberries provides 11 µg vs 2.0 µg in Greek Yogurt (Plain Nonfat) (+9.0 µg, +450%).

Vitamin DSimilar

Blackberries

0 µg

Greek Yogurt (Plain Nonfat)

0 µg

Both Blackberries and Greek Yogurt (Plain Nonfat) provide similar amounts of vitamin d (0 µg).

Vitamin EBlackberries higher

Blackberries

1.2 mg8% DV

Greek Yogurt (Plain Nonfat)

0.03 mg

Blackberries provides 1.2 mg vs 0.03 mg in Greek Yogurt (Plain Nonfat) (+1.1 mg, +3800%).

Vitamin KBlackberries higher

Blackberries

20 µg17% DV

Greek Yogurt (Plain Nonfat)

0.2 µg

Blackberries provides 20 µg vs 0.2 µg in Greek Yogurt (Plain Nonfat) (+20 µg, +9800%).

Folate (DFE)Blackberries higher

Blackberries

25 µg6% DV

Greek Yogurt (Plain Nonfat)

7.0 µg2% DV

Blackberries provides 25 µg vs 7.0 µg in Greek Yogurt (Plain Nonfat) (+18 µg, +257%).

Thiamin (Vitamin B1)Similar

Blackberries

0.02 mg2% DV

Greek Yogurt (Plain Nonfat)

0.02 mg2% DV

Both Blackberries and Greek Yogurt (Plain Nonfat) provide similar amounts of thiamin (vitamin b1) (0.02 mg).

Riboflavin (Vitamin B2)Greek Yogurt (Plain Nonfat) higher

Blackberries

0.03 mg2% DV

Greek Yogurt (Plain Nonfat)

0.28 mg21% DV

Greek Yogurt (Plain Nonfat) provides 0.28 mg vs 0.03 mg in Blackberries (+0.25 mg, +969%).

Niacin (Vitamin B3)Blackberries higher

Blackberries

0.65 mg4% DV

Greek Yogurt (Plain Nonfat)

0.21 mg1% DV

Blackberries provides 0.65 mg vs 0.21 mg in Greek Yogurt (Plain Nonfat) (+0.44 mg, +211%).

Pantothenic Acid (B5)Greek Yogurt (Plain Nonfat) higher

Blackberries

0.28 mg6% DV

Greek Yogurt (Plain Nonfat)

0.45 mg9% DV

Greek Yogurt (Plain Nonfat) provides 0.45 mg vs 0.28 mg in Blackberries (+0.17 mg, +62%).

Vitamin B6Similar

Blackberries

0.03 mg2% DV

Greek Yogurt (Plain Nonfat)

0.06 mg4% DV

Both Blackberries and Greek Yogurt (Plain Nonfat) provide similar amounts of vitamin b6 (0.03 mg).

Vitamin B12Greek Yogurt (Plain Nonfat) higher

Blackberries

0 µg

Greek Yogurt (Plain Nonfat)

0.8 µg31% DV

Greek Yogurt (Plain Nonfat) has higher vitamin b12 (0.8 µg vs 0 µg).

Minerals7 nutrients

SodiumGreek Yogurt (Plain Nonfat) higher

Blackberries

1.0 mg

Greek Yogurt (Plain Nonfat)

36.0 mg2% DV

Greek Yogurt (Plain Nonfat) provides 36.0 mg vs 1.0 mg in Blackberries (+35.0 mg, +3500%).

PotassiumBlackberries higher

Blackberries

162 mg3% DV

Greek Yogurt (Plain Nonfat)

141 mg3% DV

Blackberries provides 162 mg vs 141 mg in Greek Yogurt (Plain Nonfat) (+21.0 mg, +15%).

CalciumGreek Yogurt (Plain Nonfat) higher

Blackberries

29.0 mg2% DV

Greek Yogurt (Plain Nonfat)

110 mg8% DV

Greek Yogurt (Plain Nonfat) provides 110 mg vs 29.0 mg in Blackberries (+81.0 mg, +279%).

IronBlackberries higher

Blackberries

0.62 mg3% DV

Greek Yogurt (Plain Nonfat)

0.05 mg

Blackberries provides 0.62 mg vs 0.05 mg in Greek Yogurt (Plain Nonfat) (+0.57 mg, +1140%).

MagnesiumBlackberries higher

Blackberries

20.0 mg5% DV

Greek Yogurt (Plain Nonfat)

11.0 mg3% DV

Blackberries provides 20.0 mg vs 11.0 mg in Greek Yogurt (Plain Nonfat) (+9.0 mg, +82%).

PhosphorusGreek Yogurt (Plain Nonfat) higher

Blackberries

22.0 mg2% DV

Greek Yogurt (Plain Nonfat)

135 mg11% DV

Greek Yogurt (Plain Nonfat) provides 135 mg vs 22.0 mg in Blackberries (+113 mg, +514%).

ZincSimilar

Blackberries

0.53 mg5% DV

Greek Yogurt (Plain Nonfat)

0.52 mg5% DV

Both Blackberries and Greek Yogurt (Plain Nonfat) provide similar amounts of zinc (0.53 mg).

Lipids1 nutrients

Saturated FatGreek Yogurt (Plain Nonfat) higher

Blackberries

0.01 g

Greek Yogurt (Plain Nonfat)

0.12 g1% DV

Greek Yogurt (Plain Nonfat) provides slightly more saturated fat (0.12 g vs 0.01 g).

Nutrient

Blackberries144 g (1 cup fresh (144 g))

Greek Yogurt (Plain Nonfat)200 g (1 cup container (200 g))

Macronutrients6 nutrients

Calories (Energy)Greek Yogurt (Plain Nonfat) higher

Blackberries

62 kcal3% DV

Greek Yogurt (Plain Nonfat)

118 kcal6% DV

Greek Yogurt (Plain Nonfat) provides 118 kcal vs 62 kcal in Blackberries (+56 kcal, +91%).

ProteinGreek Yogurt (Plain Nonfat) higher

Blackberries

2.0 g4% DV

Greek Yogurt (Plain Nonfat)

20.4 g41% DV

Greek Yogurt (Plain Nonfat) provides 20.4 g vs 2.0 g in Blackberries (+18.4 g, +918%).

CarbohydratesBlackberries higher

Blackberries

13.8 g5% DV

Greek Yogurt (Plain Nonfat)

7.2 g3% DV

Blackberries provides 13.8 g vs 7.2 g in Greek Yogurt (Plain Nonfat) (+6.6 g, +92%).

Dietary FiberBlackberries higher

Blackberries

7.6 g27% DV

Greek Yogurt (Plain Nonfat)

0 g

Blackberries has higher dietary fiber (7.6 g vs 0 g).

Total FatGreek Yogurt (Plain Nonfat) higher

Blackberries

0.71 g1% DV

Greek Yogurt (Plain Nonfat)

0.78 g1% DV

Greek Yogurt (Plain Nonfat) provides 0.78 g vs 0.71 g in Blackberries (+0.07 g, +11%).

Total SugarsBlackberries higher

Blackberries

7.0 g14% DV

Greek Yogurt (Plain Nonfat)

6.5 g13% DV

Blackberries provides 7.0 g vs 6.5 g in Greek Yogurt (Plain Nonfat) (+0.55 g, +8%).

Vitamins12 nutrients

Vitamin CBlackberries higher

Blackberries

30.2 mg34% DV

Greek Yogurt (Plain Nonfat)

0 mg

Blackberries has higher vitamin c (30.2 mg vs 0 mg).

Vitamin A (RAE)Blackberries higher

Blackberries

16 µg2% DV

Greek Yogurt (Plain Nonfat)

4.0 µg

Blackberries provides 16 µg vs 4.0 µg in Greek Yogurt (Plain Nonfat) (+12 µg, +296%).

Vitamin DSimilar

Blackberries

0 µg

Greek Yogurt (Plain Nonfat)

0 µg

Both Blackberries and Greek Yogurt (Plain Nonfat) provide similar amounts of vitamin d (0 µg).

Vitamin EBlackberries higher

Blackberries

1.7 mg11% DV

Greek Yogurt (Plain Nonfat)

0.06 mg

Blackberries provides 1.7 mg vs 0.06 mg in Greek Yogurt (Plain Nonfat) (+1.6 mg, +2708%).

Vitamin KBlackberries higher

Blackberries

29 µg24% DV

Greek Yogurt (Plain Nonfat)

0.4 µg

Blackberries provides 29 µg vs 0.4 µg in Greek Yogurt (Plain Nonfat) (+28 µg, +7028%).

Folate (DFE)Blackberries higher

Blackberries

36 µg9% DV

Greek Yogurt (Plain Nonfat)

14 µg4% DV

Blackberries provides 36 µg vs 14 µg in Greek Yogurt (Plain Nonfat) (+22 µg, +157%).

Thiamin (Vitamin B1)Similar

Blackberries

0.03 mg2% DV

Greek Yogurt (Plain Nonfat)

0.05 mg4% DV

Both Blackberries and Greek Yogurt (Plain Nonfat) provide similar amounts of thiamin (vitamin b1) (0.03 mg).

Riboflavin (Vitamin B2)Greek Yogurt (Plain Nonfat) higher

Blackberries

0.04 mg3% DV

Greek Yogurt (Plain Nonfat)

0.56 mg43% DV

Greek Yogurt (Plain Nonfat) provides 0.56 mg vs 0.04 mg in Blackberries (+0.52 mg, +1385%).

Niacin (Vitamin B3)Blackberries higher

Blackberries

0.93 mg6% DV

Greek Yogurt (Plain Nonfat)

0.42 mg3% DV

Blackberries provides 0.93 mg vs 0.42 mg in Greek Yogurt (Plain Nonfat) (+0.51 mg, +124%).

Pantothenic Acid (B5)Greek Yogurt (Plain Nonfat) higher

Blackberries

0.40 mg8% DV

Greek Yogurt (Plain Nonfat)

0.90 mg18% DV

Greek Yogurt (Plain Nonfat) provides 0.90 mg vs 0.40 mg in Blackberries (+0.50 mg, +125%).

Vitamin B6Greek Yogurt (Plain Nonfat) higher

Blackberries

0.04 mg3% DV

Greek Yogurt (Plain Nonfat)

0.13 mg7% DV

Greek Yogurt (Plain Nonfat) provides slightly more vitamin b6 (0.13 mg vs 0.04 mg).

Vitamin B12Greek Yogurt (Plain Nonfat) higher

Blackberries

0 µg

Greek Yogurt (Plain Nonfat)

1.5 µg63% DV

Greek Yogurt (Plain Nonfat) has higher vitamin b12 (1.5 µg vs 0 µg).

Minerals7 nutrients

SodiumGreek Yogurt (Plain Nonfat) higher

Blackberries

1.4 mg

Greek Yogurt (Plain Nonfat)

72.0 mg3% DV

Greek Yogurt (Plain Nonfat) provides 72.0 mg vs 1.4 mg in Blackberries (+70.6 mg, +4900%).

PotassiumGreek Yogurt (Plain Nonfat) higher

Blackberries

233 mg5% DV

Greek Yogurt (Plain Nonfat)

282 mg6% DV

Greek Yogurt (Plain Nonfat) provides 282 mg vs 233 mg in Blackberries (+48.7 mg, +21%).

CalciumGreek Yogurt (Plain Nonfat) higher

Blackberries

41.8 mg3% DV

Greek Yogurt (Plain Nonfat)

220 mg17% DV

Greek Yogurt (Plain Nonfat) provides 220 mg vs 41.8 mg in Blackberries (+178 mg, +427%).

IronBlackberries higher

Blackberries

0.89 mg5% DV

Greek Yogurt (Plain Nonfat)

0.10 mg1% DV

Blackberries provides 0.89 mg vs 0.10 mg in Greek Yogurt (Plain Nonfat) (+0.79 mg, +793%).

MagnesiumBlackberries higher

Blackberries

28.8 mg7% DV

Greek Yogurt (Plain Nonfat)

22.0 mg5% DV

Blackberries provides 28.8 mg vs 22.0 mg in Greek Yogurt (Plain Nonfat) (+6.8 mg, +31%).

PhosphorusGreek Yogurt (Plain Nonfat) higher

Blackberries

31.7 mg3% DV

Greek Yogurt (Plain Nonfat)

270 mg22% DV

Greek Yogurt (Plain Nonfat) provides 270 mg vs 31.7 mg in Blackberries (+238 mg, +752%).

ZincGreek Yogurt (Plain Nonfat) higher

Blackberries

0.76 mg7% DV

Greek Yogurt (Plain Nonfat)

1.0 mg9% DV

Greek Yogurt (Plain Nonfat) provides 1.0 mg vs 0.76 mg in Blackberries (+0.28 mg, +36%).

Lipids1 nutrients

Saturated FatGreek Yogurt (Plain Nonfat) higher

Blackberries

0.02 g

Greek Yogurt (Plain Nonfat)

0.24 g1% DV

Greek Yogurt (Plain Nonfat) provides 0.24 g vs 0.02 g in Blackberries (+0.22 g, +1090%).

Nutrient

BlackberriesAmount per 100 kcal (233 g)

Greek Yogurt (Plain Nonfat)Amount per 100 kcal (169 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Blackberries

100 kcal5% DV

Greek Yogurt (Plain Nonfat)

100 kcal5% DV

Both Blackberries and Greek Yogurt (Plain Nonfat) provide similar amounts of calories (energy) (100 kcal).

ProteinGreek Yogurt (Plain Nonfat) higher

Blackberries

3.2 g6% DV

Greek Yogurt (Plain Nonfat)

17.2 g34% DV

Greek Yogurt (Plain Nonfat) provides 17.2 g vs 3.2 g in Blackberries (+14.0 g, +432%).

CarbohydratesBlackberries higher

Blackberries

22.4 g8% DV

Greek Yogurt (Plain Nonfat)

6.1 g2% DV

Blackberries provides 22.4 g vs 6.1 g in Greek Yogurt (Plain Nonfat) (+16.3 g, +268%).

Dietary FiberBlackberries higher

Blackberries

12.3 g44% DV

Greek Yogurt (Plain Nonfat)

0 g

Blackberries has higher dietary fiber (12.3 g vs 0 g).

Total FatBlackberries higher

Blackberries

1.1 g1% DV

Greek Yogurt (Plain Nonfat)

0.66 g1% DV

Blackberries provides 1.1 g vs 0.66 g in Greek Yogurt (Plain Nonfat) (+0.48 g, +73%).

Total SugarsBlackberries higher

Blackberries

11.4 g23% DV

Greek Yogurt (Plain Nonfat)

5.5 g11% DV

Blackberries provides 11.4 g vs 5.5 g in Greek Yogurt (Plain Nonfat) (+5.9 g, +108%).

Vitamins12 nutrients

Vitamin CBlackberries higher

Blackberries

48.9 mg54% DV

Greek Yogurt (Plain Nonfat)

0 mg

Blackberries has higher vitamin c (48.9 mg vs 0 mg).

Vitamin A (RAE)Blackberries higher

Blackberries

26 µg3% DV

Greek Yogurt (Plain Nonfat)

3.4 µg

Blackberries provides 26 µg vs 3.4 µg in Greek Yogurt (Plain Nonfat) (+22 µg, +658%).

Vitamin DSimilar

Blackberries

0 µg

Greek Yogurt (Plain Nonfat)

0 µg

Both Blackberries and Greek Yogurt (Plain Nonfat) provide similar amounts of vitamin d (0 µg).

Vitamin EBlackberries higher

Blackberries

2.7 mg18% DV

Greek Yogurt (Plain Nonfat)

0.05 mg

Blackberries provides 2.7 mg vs 0.05 mg in Greek Yogurt (Plain Nonfat) (+2.7 mg, +5277%).

Vitamin KBlackberries higher

Blackberries

46 µg38% DV

Greek Yogurt (Plain Nonfat)

0.3 µg

Blackberries provides 46 µg vs 0.3 µg in Greek Yogurt (Plain Nonfat) (+46 µg, +13549%).

Folate (DFE)Blackberries higher

Blackberries

58 µg15% DV

Greek Yogurt (Plain Nonfat)

12 µg3% DV

Blackberries provides 58 µg vs 12 µg in Greek Yogurt (Plain Nonfat) (+46 µg, +392%).

Thiamin (Vitamin B1)Similar

Blackberries

0.05 mg4% DV

Greek Yogurt (Plain Nonfat)

0.04 mg3% DV

Both Blackberries and Greek Yogurt (Plain Nonfat) provide similar amounts of thiamin (vitamin b1) (0.05 mg).

Riboflavin (Vitamin B2)Greek Yogurt (Plain Nonfat) higher

Blackberries

0.06 mg5% DV

Greek Yogurt (Plain Nonfat)

0.47 mg36% DV

Greek Yogurt (Plain Nonfat) provides 0.47 mg vs 0.06 mg in Blackberries (+0.41 mg, +676%).

Niacin (Vitamin B3)Blackberries higher

Blackberries

1.5 mg9% DV

Greek Yogurt (Plain Nonfat)

0.35 mg2% DV

Blackberries provides 1.5 mg vs 0.35 mg in Greek Yogurt (Plain Nonfat) (+1.2 mg, +328%).

Pantothenic Acid (B5)Greek Yogurt (Plain Nonfat) higher

Blackberries

0.64 mg13% DV

Greek Yogurt (Plain Nonfat)

0.76 mg15% DV

Greek Yogurt (Plain Nonfat) provides 0.76 mg vs 0.64 mg in Blackberries (+0.11 mg, +18%).

Vitamin B6Similar

Blackberries

0.07 mg4% DV

Greek Yogurt (Plain Nonfat)

0.11 mg6% DV

Both Blackberries and Greek Yogurt (Plain Nonfat) provide similar amounts of vitamin b6 (0.07 mg).

Vitamin B12Greek Yogurt (Plain Nonfat) higher

Blackberries

0 µg

Greek Yogurt (Plain Nonfat)

1.3 µg53% DV

Greek Yogurt (Plain Nonfat) has higher vitamin b12 (1.3 µg vs 0 µg).

Minerals7 nutrients

SodiumGreek Yogurt (Plain Nonfat) higher

Blackberries

2.3 mg

Greek Yogurt (Plain Nonfat)

60.8 mg3% DV

Greek Yogurt (Plain Nonfat) provides 60.8 mg vs 2.3 mg in Blackberries (+58.5 mg, +2511%).

PotassiumBlackberries higher

Blackberries

377 mg8% DV

Greek Yogurt (Plain Nonfat)

238 mg5% DV

Blackberries provides 377 mg vs 238 mg in Greek Yogurt (Plain Nonfat) (+139 mg, +58%).

CalciumGreek Yogurt (Plain Nonfat) higher

Blackberries

67.6 mg5% DV

Greek Yogurt (Plain Nonfat)

186 mg14% DV

Greek Yogurt (Plain Nonfat) provides 186 mg vs 67.6 mg in Blackberries (+118 mg, +175%).

IronBlackberries higher

Blackberries

1.4 mg8% DV

Greek Yogurt (Plain Nonfat)

0.08 mg

Blackberries provides 1.4 mg vs 0.08 mg in Greek Yogurt (Plain Nonfat) (+1.4 mg, +1610%).

MagnesiumBlackberries higher

Blackberries

46.6 mg11% DV

Greek Yogurt (Plain Nonfat)

18.6 mg4% DV

Blackberries provides 46.6 mg vs 18.6 mg in Greek Yogurt (Plain Nonfat) (+28.0 mg, +151%).

PhosphorusGreek Yogurt (Plain Nonfat) higher

Blackberries

51.3 mg4% DV

Greek Yogurt (Plain Nonfat)

228 mg18% DV

Greek Yogurt (Plain Nonfat) provides 228 mg vs 51.3 mg in Blackberries (+177 mg, +345%).

ZincBlackberries higher

Blackberries

1.2 mg11% DV

Greek Yogurt (Plain Nonfat)

0.88 mg8% DV

Blackberries provides 1.2 mg vs 0.88 mg in Greek Yogurt (Plain Nonfat) (+0.36 mg, +41%).

Lipids1 nutrients

Saturated FatGreek Yogurt (Plain Nonfat) higher

Blackberries

0.03 g

Greek Yogurt (Plain Nonfat)

0.20 g1% DV

Greek Yogurt (Plain Nonfat) provides 0.20 g vs 0.03 g in Blackberries (+0.17 g, +522%).

Nutrient

BlackberriesNormalized to 300 kcal (698 g)

Greek Yogurt (Plain Nonfat)Normalized to 300 kcal (508 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Blackberries

300 kcal15% DV

Greek Yogurt (Plain Nonfat)

300 kcal15% DV

Both Blackberries and Greek Yogurt (Plain Nonfat) provide similar amounts of calories (energy) (300 kcal).

ProteinGreek Yogurt (Plain Nonfat) higher

Blackberries

9.7 g19% DV

Greek Yogurt (Plain Nonfat)

51.8 g104% DV

Greek Yogurt (Plain Nonfat) provides 51.8 g vs 9.7 g in Blackberries (+42.1 g, +434%).

CarbohydratesBlackberries higher

Blackberries

67.1 g24% DV

Greek Yogurt (Plain Nonfat)

18.3 g7% DV

Blackberries provides 67.1 g vs 18.3 g in Greek Yogurt (Plain Nonfat) (+48.8 g, +267%).

Dietary FiberBlackberries higher

Blackberries

37.0 g132% DV

Greek Yogurt (Plain Nonfat)

0 g

Blackberries has higher dietary fiber (37.0 g vs 0 g).

Total FatBlackberries higher

Blackberries

3.4 g4% DV

Greek Yogurt (Plain Nonfat)

2.0 g3% DV

Blackberries provides 3.4 g vs 2.0 g in Greek Yogurt (Plain Nonfat) (+1.4 g, +73%).

Total SugarsBlackberries higher

Blackberries

34.1 g68% DV

Greek Yogurt (Plain Nonfat)

16.5 g33% DV

Blackberries provides 34.1 g vs 16.5 g in Greek Yogurt (Plain Nonfat) (+17.6 g, +107%).

Vitamins12 nutrients

Vitamin CBlackberries higher

Blackberries

147 mg163% DV

Greek Yogurt (Plain Nonfat)

0 mg

Blackberries has higher vitamin c (147 mg vs 0 mg).

Vitamin A (RAE)Blackberries higher

Blackberries

77 µg9% DV

Greek Yogurt (Plain Nonfat)

10 µg1% DV

Blackberries provides 77 µg vs 10 µg in Greek Yogurt (Plain Nonfat) (+67 µg, +656%).

Vitamin DSimilar

Blackberries

0 µg

Greek Yogurt (Plain Nonfat)

0 µg

Both Blackberries and Greek Yogurt (Plain Nonfat) provide similar amounts of vitamin d (0 µg).

Vitamin EBlackberries higher

Blackberries

8.2 mg54% DV

Greek Yogurt (Plain Nonfat)

0.15 mg1% DV

Blackberries provides 8.2 mg vs 0.15 mg in Greek Yogurt (Plain Nonfat) (+8.0 mg, +5259%).

Vitamin KBlackberries higher

Blackberries

138 µg115% DV

Greek Yogurt (Plain Nonfat)

1.0 µg1% DV

Blackberries provides 138 µg vs 1.0 µg in Greek Yogurt (Plain Nonfat) (+137 µg, +13503%).

Folate (DFE)Blackberries higher

Blackberries

175 µg44% DV

Greek Yogurt (Plain Nonfat)

36 µg9% DV

Blackberries provides 175 µg vs 36 µg in Greek Yogurt (Plain Nonfat) (+139 µg, +391%).

Thiamin (Vitamin B1)Similar

Blackberries

0.14 mg12% DV

Greek Yogurt (Plain Nonfat)

0.12 mg10% DV

Both Blackberries and Greek Yogurt (Plain Nonfat) provide similar amounts of thiamin (vitamin b1) (0.14 mg).

Riboflavin (Vitamin B2)Greek Yogurt (Plain Nonfat) higher

Blackberries

0.18 mg14% DV

Greek Yogurt (Plain Nonfat)

1.4 mg109% DV

Greek Yogurt (Plain Nonfat) provides 1.4 mg vs 0.18 mg in Blackberries (+1.2 mg, +678%).

Niacin (Vitamin B3)Blackberries higher

Blackberries

4.5 mg28% DV

Greek Yogurt (Plain Nonfat)

1.1 mg7% DV

Blackberries provides 4.5 mg vs 1.1 mg in Greek Yogurt (Plain Nonfat) (+3.5 mg, +327%).

Pantothenic Acid (B5)Greek Yogurt (Plain Nonfat) higher

Blackberries

1.9 mg39% DV

Greek Yogurt (Plain Nonfat)

2.3 mg46% DV

Greek Yogurt (Plain Nonfat) provides 2.3 mg vs 1.9 mg in Blackberries (+0.35 mg, +18%).

Vitamin B6Greek Yogurt (Plain Nonfat) higher

Blackberries

0.21 mg12% DV

Greek Yogurt (Plain Nonfat)

0.32 mg19% DV

Greek Yogurt (Plain Nonfat) provides 0.32 mg vs 0.21 mg in Blackberries (+0.11 mg, +53%).

Vitamin B12Greek Yogurt (Plain Nonfat) higher

Blackberries

0 µg

Greek Yogurt (Plain Nonfat)

3.8 µg159% DV

Greek Yogurt (Plain Nonfat) has higher vitamin b12 (3.8 µg vs 0 µg).

Minerals7 nutrients

SodiumGreek Yogurt (Plain Nonfat) higher

Blackberries

7.0 mg

Greek Yogurt (Plain Nonfat)

183 mg8% DV

Greek Yogurt (Plain Nonfat) provides 183 mg vs 7.0 mg in Blackberries (+176 mg, +2520%).

PotassiumBlackberries higher

Blackberries

1,131 mg24% DV

Greek Yogurt (Plain Nonfat)

716 mg15% DV

Blackberries provides 1,131 mg vs 716 mg in Greek Yogurt (Plain Nonfat) (+414 mg, +58%).

CalciumGreek Yogurt (Plain Nonfat) higher

Blackberries

202 mg16% DV

Greek Yogurt (Plain Nonfat)

559 mg43% DV

Greek Yogurt (Plain Nonfat) provides 559 mg vs 202 mg in Blackberries (+356 mg, +176%).

IronBlackberries higher

Blackberries

4.3 mg24% DV

Greek Yogurt (Plain Nonfat)

0.25 mg1% DV

Blackberries provides 4.3 mg vs 0.25 mg in Greek Yogurt (Plain Nonfat) (+4.1 mg, +1604%).

MagnesiumBlackberries higher

Blackberries

140 mg33% DV

Greek Yogurt (Plain Nonfat)

55.9 mg13% DV

Blackberries provides 140 mg vs 55.9 mg in Greek Yogurt (Plain Nonfat) (+83.7 mg, +150%).

PhosphorusGreek Yogurt (Plain Nonfat) higher

Blackberries

154 mg12% DV

Greek Yogurt (Plain Nonfat)

686 mg55% DV

Greek Yogurt (Plain Nonfat) provides 686 mg vs 154 mg in Blackberries (+532 mg, +347%).

ZincBlackberries higher

Blackberries

3.7 mg34% DV

Greek Yogurt (Plain Nonfat)

2.6 mg24% DV

Blackberries provides 3.7 mg vs 2.6 mg in Greek Yogurt (Plain Nonfat) (+1.1 mg, +40%).

Lipids1 nutrients

Saturated FatGreek Yogurt (Plain Nonfat) higher

Blackberries

0.10 g

Greek Yogurt (Plain Nonfat)

0.61 g3% DV

Greek Yogurt (Plain Nonfat) provides 0.61 g vs 0.10 g in Blackberries (+0.51 g, +524%).

Blackberries vs Greek Yogurt (Plain Nonfat)

Blackberries

Greek Yogurt (Plain Nonfat)

Nutritional Takeaways

Comparison Summary