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, selenium, zinc, vitamin A, vitamin B12, and vitamin B2.
Cheese's daily need coverage for saturated fat is 82% more.
Cheese has 83 times more vitamin A than Greek yogurt. Cheese has 1242IU of vitamin A, while Greek yogurt has 15IU.
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

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.

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

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.

Cheese

Greek yogurt

Contains more Vitamin AVitamin A	+16400%
Contains more Vitamin EVitamin E	+7000%
Contains more Vitamin DVitamin D	+∞%
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

~equal in Choline ~15.1mg

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%
Zinc	3.64mg	0.52mg	28%
Protein	22.87g	9g	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%
Polyunsaturated fat	1.421g	0.469g	6%
Folate	27µg	5µg	6%
Vitamin E	0.71mg	0.01mg	5%
Magnesium	27mg	11mg	4%
Vitamin D	24IU	0IU	3%
Vitamin D	0.6µg	0µg	3%
Vitamin K	2.4µg	0µg	2%
Vitamin B5	0.41mg	0.331mg	2%
Iron	0.14mg	0mg	2%
Potassium	76mg	141mg	2%
Vitamin B1	0.029mg	0.023mg	1%
Vitamin B3	0.059mg	0.208mg	1%
Manganese	0.027mg	0.009mg	1%
Copper	0.03mg	0.017mg	1%
Carbs	3.09g	3.98g	0%
Net carbs	3.09g	3.98g	N/A
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 - ALA		0.023g	N/A
Omega-3 - DPA	0.017g	0g	N/A
Omega-6 - Eicosadienoic acid	0.007g	0g	N/A
Omega-6 - Linoleic acid		0.209g	N/A