Cheese vs. Greek yogurt — In-Depth Nutrition Comparison

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Important differences between cheese and Greek yogurt

Greek yogurt has less calcium, phosphorus, fats, vitamin A, selenium, protein, and zinc.
Cheese's daily need coverage for saturated fat is 82% more.
Cheese has 165 times more vitamin A than Greek yogurt. Cheese has 330µg of vitamin A, while Greek yogurt has 2µg.
Greek yogurt is lower in sodium.
Greek yogurt has a higher glycemic index than cheese.

The food varieties used in the comparison are Cheese, cheddar and Yogurt, Greek, plain, whole milk.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Cheese

Greek yogurt

Contains more MagnesiumMagnesium	+145.5%
Contains more CalciumCalcium	+610%
Contains more IronIron	+∞%
Contains more CopperCopper	+76.5%
Contains more ZincZinc	+600%
Contains more PhosphorusPhosphorus	+237%
Contains more ManganeseManganese	+200%
Contains more SeleniumSelenium	+193.8%

Contains more PotassiumPotassium	+85.5%
Contains less SodiumSodium	-94.6%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Cheese

Greek yogurt

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+16400%
Contains more Vitamin EVitamin E	+7000%
Contains more Vitamin B1Vitamin B1	+26.1%
Contains more Vitamin B2Vitamin B2	+54%
Contains more Vitamin B5Vitamin B5	+23.9%
Contains more Vitamin B12Vitamin B12	+46.7%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+440%

Contains more Vitamin B3Vitamin B3

+252.5%

~equal in Vitamin C ~0mg

~equal in Vitamin B6 ~0.063mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	18.867g	2.395g	75%
Calcium	710mg	100mg	61%
Phosphorus	455mg	135mg	46%
Fats	33.31g	5g	44%
Vitamin A	330µg	2µg	36%
Selenium	28.5µg	9.7µg	34%
Cholesterol	99mg	13mg	29%
Protein	22.87g	9g	28%
Zinc	3.64mg	0.52mg	28%
Sodium	653mg	35mg	27%
Monounsaturated fat	9.246g	2.136g	18%
Calories	404kcal	97kcal	15%
Vitamin B12	1.1µg	0.75µg	15%
Vitamin B2	0.428mg	0.278mg	12%
Folate	27µg	5µg	6%
Polyunsaturated fat	1.421g	0.469g	6%
Vitamin E	0.71mg	0.01mg	5%
Magnesium	27mg	11mg	4%
Vitamin D*	24 IU	0 IU	3%
Vitamin D	0.6µg	0µg	3%
Potassium	76mg	141mg	2%
Iron	0.14mg	0mg	2%
Vitamin B5	0.41mg	0.331mg	2%
Vitamin K	2.4µg	0µg	2%
Copper	0.03mg	0.017mg	1%
Manganese	0.027mg	0.009mg	1%
Vitamin B1	0.029mg	0.023mg	1%
Vitamin B3	0.059mg	0.208mg	1%
Omega-3 (ALA)		0.023g	1%
Omega-6 (Linoleic acid)		0.209g	1%
Protein per 100 calories	5.7g	9.3g	N/A
Calories per 10 g protein	177kcal	108kcal	N/A
Weight per 100 calories	25g	103g	N/A
Unsaturated / Saturated Fat ratio	0.57	1.1	N/A
Net carbs	3.09g	3.98g	N/A
Carbs	3.09g	3.98g	0%
Sugar	0.48g	4g	N/A
Vitamin B6	0.066mg	0.063mg	0%
Trans fat	0.917g	0g	N/A
Choline	16.5mg	15.1mg	0%
Tryptophan	0.547mg		0%
Threonine	1.044mg		0%
Isoleucine	1.206mg		0%
Leucine	1.939mg		0%
Lysine	1.025mg		0%
Methionine	0.547mg		0%
Phenylalanine	1.074mg		0%
Valine	1.404mg		0%
Histidine	0.547mg		0%
Omega-3 (EPA)	0.01g	0g	N/A
Omega-3 (DHA)	0.001g	0.004g	N/A
Omega-3 (DPA)	0.017g	0g	N/A
Omega-6 (Eicosadienoic acid)	0.007g	0g	N/A