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  6. Cheese vs. Greek yogurt

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, Vitamin A, Selenium, Zinc, Vitamin B12, and Vitamin B2.
  • 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.

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

Infographic

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.
Cheese
Cheese
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
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 +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
Cheese
9
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% 75% 14% 18% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
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 +8180%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 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 +154.1%
Contains more FatsFats +566.2%
Contains more OtherOther +415.3%
Contains more CarbsCarbs +28.8%
Contains more WaterWater +119.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
2
64% 31% 5%
Saturated Fat: Sat. Fat 18.867 g
Monounsaturated Fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 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 +332.9%
Contains more Poly. FatPolyunsaturated fat +203%
Contains less Sat. FatSaturated Fat -87.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cheese Greek yogurt Opinion
Calories 404kcal 97kcal Cheese
Protein 22.87g 9g Cheese
Fats 33.31g 5g Cheese
Net carbs 3.09g 3.98g Greek yogurt
Carbs 3.09g 3.98g Greek yogurt
Cholesterol 99mg 13mg Greek yogurt
Vitamin D 24IU 0IU Cheese
Magnesium 27mg 11mg Cheese
Calcium 710mg 100mg Cheese
Potassium 76mg 141mg Greek yogurt
Iron 0.14mg 0mg Cheese
Sugar 0.48g 4g Cheese
Copper 0.03mg 0.017mg Cheese
Zinc 3.64mg 0.52mg Cheese
Phosphorus 455mg 135mg Cheese
Sodium 653mg 35mg Greek yogurt
Vitamin A 1242IU 15IU Cheese
Vitamin A 330µg 2µg Cheese
Vitamin E 0.71mg 0.01mg Cheese
Vitamin D 0.6µg 0µg Cheese
Manganese 0.027mg 0.009mg Cheese
Selenium 28.5µg 9.7µg Cheese
Vitamin B1 0.029mg 0.023mg Cheese
Vitamin B2 0.428mg 0.278mg Cheese
Vitamin B3 0.059mg 0.208mg Greek yogurt
Vitamin B5 0.41mg 0.331mg Cheese
Vitamin B6 0.066mg 0.063mg Cheese
Vitamin B12 1.1µg 0.75µg Cheese
Vitamin K 2.4µg 0µg Cheese
Folate 27µg 5µg Cheese
Trans Fat 0.917g 0g Greek yogurt
Choline 16.5mg 15.1mg Cheese
Saturated Fat 18.867g 2.395g Greek yogurt
Monounsaturated Fat 9.246g 2.136g Cheese
Polyunsaturated fat 1.421g 0.469g Cheese
Tryptophan 0.547mg Cheese
Threonine 1.044mg Cheese
Isoleucine 1.206mg Cheese
Leucine 1.939mg Cheese
Lysine 1.025mg Cheese
Methionine 0.547mg Cheese
Phenylalanine 1.074mg Cheese
Valine 1.404mg Cheese
Histidine 0.547mg Cheese
Omega-3 - EPA 0.01g 0g Cheese
Omega-3 - DHA 0.001g 0.004g Greek yogurt
Omega-3 - ALA 0.023g Greek yogurt
Omega-3 - DPA 0.017g 0g Cheese
Omega-6 - Eicosadienoic acid 0.007g 0g Cheese
Omega-6 - Linoleic acid 0.209g Greek yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
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
33%
Cheese
17%
Greek yogurt
Minerals Daily Need Coverage Score
79%
Cheese
19%
Greek yogurt

Comparison summary

Which food is lower in Cholesterol?
Greek yogurt
Greek yogurt is lower in Cholesterol (difference - 86mg)
Which food contains less Sodium?
Greek yogurt
Greek yogurt contains less Sodium (difference - 618mg)
Which food is lower in Saturated Fat?
Greek yogurt
Greek yogurt is lower in Saturated Fat (difference - 16.472g)
Which food is cheaper?
Greek yogurt
Greek yogurt is cheaper (difference - $2)
Which food is lower in Sugar?
Cheese
Cheese is lower in Sugar (difference - 3.52g)
Which food is lower in glycemic index?
Cheese
Cheese is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Cheese
Cheese is relatively richer in minerals
Which food is richer in vitamins?
Cheese
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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.