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  6. American cheese vs. Greek yogurt

American cheese vs. Greek yogurt — In-Depth Nutrition Comparison

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What are the main differences between American cheese and Greek yogurt?

  • Greek yogurt has less Calcium, Phosphorus, Vitamin B12, Vitamin A, Selenium, Zinc, and Iron than American cheese.
  • American cheese's daily need coverage for Calcium is 95% higher.
  • Greek yogurt contains less Sodium.

We used Cheese, pasteurized process, American, without added vitamin D and Yogurt, Greek, plain, whole milk types in this comparison.

Infographic

American cheese vs Greek 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 30% 12% 0% 5.7% 14% 58% 4.6% 1.2% 53%
Contains more MagnesiumMagnesium +136.4%
Contains more CalciumCalcium +945%
Contains more IronIron +∞%
Contains more CopperCopper +170.6%
Contains more ZincZinc +378.8%
Contains more PhosphorusPhosphorus +374.8%
Contains more ManganeseManganese +355.6%
Contains more SeleniumSelenium +108.2%
Contains less SodiumSodium -97.9%
~equal in Potassium ~141mg

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.
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% 57% 16% 18% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
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% 0.9% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 3.8% 8.2%
Contains more Vitamin AVitamin A +6200%
Contains more Vitamin EVitamin E +7900%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +21.8%
Contains more Vitamin B12Vitamin B12 +100%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +60%
Contains more CholineCholine +139.7%
Contains more Vitamin B1Vitamin B1 +53.3%
Contains more Vitamin B2Vitamin B2 +18.8%
Contains more Vitamin B3Vitamin B3 +173.7%
Contains more Vitamin B6Vitamin B6 +16.7%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
9% 5% 4% 81%
Protein: 9 g
Fats: 5 g
Carbs: 3.98 g
Water: 81.3 g
Other: 0.72 g
Contains more ProteinProtein +101.4%
Contains more FatsFats +535.8%
Contains more OtherOther +840.3%
Contains more WaterWater +105.3%
~equal in Carbs ~3.98g

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 30% 5%
Saturated Fat: Sat. Fat 18.057 g
Monounsaturated Fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 g
48% 43% 9%
Saturated Fat: Sat. Fat 2.395 g
Monounsaturated Fat: Mono. Fat 2.136 g
Polyunsaturated fat: Poly. Fat 0.469 g
Contains more Mono. FatMonounsaturated Fat +285.6%
Contains more Poly. FatPolyunsaturated fat +174.2%
Contains less Sat. FatSaturated Fat -86.7%

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 Greek yogurt
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient American cheese Greek yogurt Opinion
Calories 371kcal 97kcal American cheese
Protein 18.13g 9g American cheese
Fats 31.79g 5g American cheese
Net carbs 3.7g 3.98g Greek yogurt
Carbs 3.7g 3.98g Greek yogurt
Cholesterol 100mg 13mg Greek yogurt
Vitamin D 23IU 0IU American cheese
Magnesium 26mg 11mg American cheese
Calcium 1045mg 100mg American cheese
Potassium 132mg 141mg Greek yogurt
Iron 0.63mg 0mg American cheese
Sugar 2.26g 4g American cheese
Copper 0.046mg 0.017mg American cheese
Zinc 2.49mg 0.52mg American cheese
Phosphorus 641mg 135mg American cheese
Sodium 1671mg 35mg Greek yogurt
Vitamin A 945IU 15IU American cheese
Vitamin A 250µg 2µg American cheese
Vitamin E 0.8mg 0.01mg American cheese
Vitamin D 0.6µg 0µg American cheese
Manganese 0.041mg 0.009mg American cheese
Selenium 20.2µg 9.7µg American cheese
Vitamin B1 0.015mg 0.023mg Greek yogurt
Vitamin B2 0.234mg 0.278mg Greek yogurt
Vitamin B3 0.076mg 0.208mg Greek yogurt
Vitamin B5 0.403mg 0.331mg American cheese
Vitamin B6 0.054mg 0.063mg Greek yogurt
Vitamin B12 1.5µg 0.75µg American cheese
Vitamin K 2.6µg 0µg American cheese
Folate 8µg 5µg American cheese
Trans Fat 1.144g 0g Greek yogurt
Choline 36.2mg 15.1mg American cheese
Saturated Fat 18.057g 2.395g Greek yogurt
Monounsaturated Fat 8.236g 2.136g American cheese
Polyunsaturated fat 1.286g 0.469g 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
Omega-3 - EPA 0.012g 0g American cheese
Omega-3 - DHA 0.006g 0.004g American cheese
Omega-3 - ALA 0.137g 0.023g American cheese
Omega-3 - DPA 0.021g 0g American cheese
Omega-3 - Eicosatrienoic acid 0.001g 0g American cheese
Omega-6 - Gamma-linoleic acid 0.001g 0g American cheese
Omega-6 - Dihomo-gamma-linoleic acid 0.033g 0g American cheese
Omega-6 - Eicosadienoic acid 0.009g 0g American cheese
Omega-6 - Linoleic acid 0.79g 0.209g American cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
American cheese Greek yogurt
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
31%
American cheese
17%
Greek yogurt
Minerals Daily Need Coverage Score
106%
American cheese
19%
Greek yogurt

Comparison summary

Which food is lower in Cholesterol?
Greek yogurt
Greek yogurt is lower in Cholesterol (difference - 87mg)
Which food contains less Sodium?
Greek yogurt
Greek yogurt contains less Sodium (difference - 1636mg)
Which food is lower in Saturated Fat?
Greek yogurt
Greek yogurt is lower in Saturated Fat (difference - 15.662g)
Which food is lower in glycemic index?
Greek yogurt
Greek yogurt is lower in glycemic index (difference - 15)
Which food is cheaper?
Greek yogurt
Greek yogurt is cheaper (difference - $2.4)
Which food is lower in Sugar?
American cheese
American cheese is lower in Sugar (difference - 1.74g)
Which food is richer in minerals?
American cheese
American cheese is relatively richer in minerals
Which food is richer in vitamins?
American cheese
American cheese is relatively richer in vitamins

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. Greek yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171304/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.