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  6. American cheese vs. Yogurt

American cheese vs. Yogurt — In-Depth Nutrition Comparison

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How are American cheese and Yogurt different?

  • American cheese has more Calcium, Phosphorus, Vitamin B12, Vitamin A RAE, Selenium, Zinc, and Iron than Yogurt.
  • Daily need coverage for Calcium from American cheese is 94% higher.
  • American cheese contains 250 times more Vitamin A RAE than Yogurt. While American cheese contains 250µg of Vitamin A RAE, Yogurt contains only 1µg.
  • Yogurt has less Saturated Fat.

Cheese, pasteurized process, American, without added vitamin D and Yogurt, Greek, plain, nonfat are the varieties used in this article.

Infographic

American cheese vs 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.
American cheese
American cheese
8
:
2
Yogurt
Yogurt
Contains more Calcium +850%
Contains more Iron +800%
Contains more Magnesium +136.4%
Contains more Phosphorus +374.8%
Contains more Zinc +378.8%
Contains more Copper +170.6%
Contains more Manganese +355.6%
Contains more Selenium +108.2%
Contains less Sodium -97.8%
Equal in Potassium - 141
American cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 314% 24% 19% 275% 12% 218% 68% 16% 6% 111%
Yogurt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 3% 8% 58% 13% 5% 15% 6% 2% 53%
Contains more Calcium +850%
Contains more Iron +800%
Contains more Magnesium +136.4%
Contains more Phosphorus +374.8%
Contains more Zinc +378.8%
Contains more Copper +170.6%
Contains more Manganese +355.6%
Contains more Selenium +108.2%
Contains less Sodium -97.8%
Equal in Potassium - 141

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.
American cheese
American cheese
7
:
4
Yogurt
Yogurt
Contains more Vitamin A +23525%
Contains more Vitamin E +7900%
Contains more Vitamin D +∞%
Contains more Vitamin B5 +21.8%
Contains more Folate +14.3%
Contains more Vitamin B12 +100%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +53.3%
Contains more Vitamin B2 +18.8%
Contains more Vitamin B3 +173.7%
Contains more Vitamin B6 +16.7%
American cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 57% 16% 18% 0% 4% 54% 2% 25% 13% 6% 188% 7%
Yogurt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 6% 65% 4% 20% 15% 6% 94% 0%
Contains more Vitamin A +23525%
Contains more Vitamin E +7900%
Contains more Vitamin D +∞%
Contains more Vitamin B5 +21.8%
Contains more Folate +14.3%
Contains more Vitamin B12 +100%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +53.3%
Contains more Vitamin B2 +18.8%
Contains more Vitamin B3 +173.7%
Contains more Vitamin B6 +16.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
American cheese
American cheese
4
:
1
Yogurt
Yogurt
Contains more Protein +77.9%
Contains more Fats +8051.3%
Contains more Other +840.3%
Contains more Water +114.8%
Equal in Carbs - 3.6
American cheese
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
Yogurt
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more Protein +77.9%
Contains more Fats +8051.3%
Contains more Other +840.3%
Contains more Water +114.8%
Equal in Carbs - 3.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
American cheese
American cheese
2
:
1
Yogurt
Yogurt
Contains more Monounsaturated Fat +15439.6%
Contains more Polyunsaturated fat +10616.7%
Contains less Saturated Fat -99.4%
American cheese
65% 30% 5%
Saturated Fat: 18.057 g
Monounsaturated Fat: 8.236 g
Polyunsaturated fat: 1.286 g
Yogurt
64% 29% 7%
Saturated Fat: 0.117 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.012 g
Contains more Monounsaturated Fat +15439.6%
Contains more Polyunsaturated fat +10616.7%
Contains less Saturated Fat -99.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
American cheese
American cheese
0
:
2
Yogurt
Yogurt
Contains more Lactose +18.1%
Contains more Galactose +536.4%
American cheese
95% 5%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.15 g
Maltose: 0 g
Galactose: 0.11 g
Yogurt
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
Contains more Lactose +18.1%
Contains more Galactose +536.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
American cheese Yogurt
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient American cheese Yogurt Opinion
Net carbs 3.7g 3.6g American cheese
Protein 18.13g 10.19g American cheese
Fats 31.79g 0.39g American cheese
Carbs 3.7g 3.6g American cheese
Calories 371kcal 59kcal American cheese
Sugar 2.26g 3.24g American cheese
Calcium 1045mg 110mg American cheese
Iron 0.63mg 0.07mg American cheese
Magnesium 26mg 11mg American cheese
Phosphorus 641mg 135mg American cheese
Potassium 132mg 141mg Yogurt
Sodium 1671mg 36mg Yogurt
Zinc 2.49mg 0.52mg American cheese
Copper 0.046mg 0.017mg American cheese
Manganese 0.041mg 0.009mg American cheese
Selenium 20.2µg 9.7µg American cheese
Vitamin A 945IU 4IU American cheese
Vitamin A RAE 250µg 1µg American cheese
Vitamin E 0.8mg 0.01mg American cheese
Vitamin D 23IU 0IU American cheese
Vitamin D 0.6µg 0µg American cheese
Vitamin B1 0.015mg 0.023mg Yogurt
Vitamin B2 0.234mg 0.278mg Yogurt
Vitamin B3 0.076mg 0.208mg Yogurt
Vitamin B5 0.403mg 0.331mg American cheese
Vitamin B6 0.054mg 0.063mg Yogurt
Folate 8µg 7µg American cheese
Vitamin B12 1.5µg 0.75µg American cheese
Vitamin K 2.6µg 0µg American cheese
Tryptophan 0.232mg American cheese
Threonine 0.772mg American cheese
Isoleucine 0.938mg American cheese
Leucine 1.716mg American cheese
Lysine 1.516mg American cheese
Methionine 0.475mg American cheese
Phenylalanine 0.939mg American cheese
Valine 1.187mg American cheese
Histidine 0.546mg American cheese
Cholesterol 100mg 5mg Yogurt
Trans Fat 1.144g 0.006g Yogurt
Saturated Fat 18.057g 0.117g Yogurt
Omega-3 - DHA 0.006g 0g American cheese
Omega-3 - EPA 0.012g 0g American cheese
Omega-3 - DPA 0.021g 0g American cheese
Monounsaturated Fat 8.236g 0.053g American cheese
Polyunsaturated fat 1.286g 0.012g American cheese
Omega-6 - Eicosadienoic acid 0.009g 0g American cheese
Omega-6 - Linoleic acid 0.79g 0.01g American cheese
Omega-6 - Gamma-linoleic acid 0.001g 0g American cheese
Omega-3 - ALA 0.137g 0.001g American cheese
Omega-3 - Eicosatrienoic acid 0.001g 0g American cheese
Omega-6 - Dihomo-gamma-linoleic acid 0.033g 0g American cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
American cheese Yogurt
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
32%
American cheese
17%
Yogurt
Minerals Daily Need Coverage Score
106%
American cheese
19%
Yogurt

Comparison summary

Which food contains less Sodium?
Yogurt
Yogurt contains less Sodium (difference - 1635mg)
Which food is lower in Cholesterol?
Yogurt
Yogurt is lower in Cholesterol (difference - 95mg)
Which food is lower in Saturated Fat?
Yogurt
Yogurt is lower in Saturated Fat (difference - 17.94g)
Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 8)
Which food is lower in Sugar?
American cheese
American cheese is lower in Sugar (difference - 0.98g)
Which food is cheaper?
American cheese
American cheese is cheaper (difference - $0.2)
Which food is richer in minerals?
American cheese
American cheese is relatively richer in minerals
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. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/nutrients
  2. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.