Cheese vs. Yogurt — In-Depth Nutrition Comparison
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A recap on the differences between cheese and yogurt
- Cheese is higher than yogurt in calcium, fats, phosphorus, vitamin A, selenium, protein, and zinc.
- Cheese covers your daily saturated fat needs 94% more than yogurt.
- Cheese contains 330 times more vitamin A than yogurt. While cheese contains 330µg of vitamin A, yogurt contains only 1µg.
- The amount of saturated fat in yogurt is lower.
- The glycemic index of cheese is lower.
Food varieties used in this article are Cheese, cheddar and Yogurt, Greek, plain, nonfat.
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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.
| Contains more MagnesiumMagnesium | +145.5% |
| Contains more CalciumCalcium | +545.5% |
| Contains more IronIron | +100% |
| 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 | -94.5% |
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.
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin AVitamin A | +32900% |
| 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 | +285.7% |
| Contains more Vitamin B3Vitamin B3 | +252.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 18.867g | 0.117g | 85% |
| Calcium | 710mg | 110mg | 60% |
| Fats | 33.31g | 0.39g | 51% |
| Phosphorus | 455mg | 135mg | 46% |
| Vitamin A | 330µg | 1µg | 37% |
| Selenium | 28.5µg | 9.7µg | 34% |
| Cholesterol | 99mg | 5mg | 31% |
| Zinc | 3.64mg | 0.52mg | 28% |
| Sodium | 653mg | 36mg | 27% |
| Protein | 22.87g | 10.19g | 25% |
| Monounsaturated fat | 9.246g | 0.053g | 23% |
| Calories | 404kcal | 59kcal | 17% |
| Vitamin B12 | 1.1µg | 0.75µg | 15% |
| Vitamin B2 | 0.428mg | 0.278mg | 12% |
| Polyunsaturated fat | 1.421g | 0.012g | 9% |
| Vitamin E | 0.71mg | 0.01mg | 5% |
| Folate | 27µg | 7µg | 5% |
| Magnesium | 27mg | 11mg | 4% |
| Vitamin D* | 24 IU | 0 IU | 3% |
| Vitamin D | 0.6µg | 0µg | 3% |
| Potassium | 76mg | 141mg | 2% |
| Vitamin B5 | 0.41mg | 0.331mg | 2% |
| Vitamin K | 2.4µg | 0µg | 2% |
| Iron | 0.14mg | 0.07mg | 1% |
| 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% |
| Protein per 100 calories | 5.7g | 17g | N/A |
| Calories per 10 g protein | 177kcal | 58kcal | N/A |
| Weight per 100 calories | 25g | 169g | N/A |
| Unsaturated / Saturated Fat ratio | 0.57 | 0.56 | N/A |
| Net carbs | 3.09g | 3.6g | N/A |
| Carbs | 3.09g | 3.6g | 0% |
| Sugar | 0.48g | 3.24g | N/A |
| Vitamin B6 | 0.066mg | 0.063mg | 0% |
| Trans fat | 0.917g | 0.006g | 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 | 0g | N/A |
| Omega-3 (ALA) | 0.001g | 0% | |
| Omega-3 (DPA) | 0.017g | 0g | N/A |
| Omega-6 (Eicosadienoic acid) | 0.007g | 0g | N/A |
| Omega-6 (Linoleic acid) | 0.01g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +124.4% |
| Contains more FatsFats | +8441% |
| Contains more CarbsCarbs | +16.5% |
| Contains more WaterWater | +129.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +17345.3% |
| Contains more Poly. FatPolyunsaturated fat | +11741.7% |
| Contains less Sat. FatSaturated fat | -99.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more GlucoseGlucose | +∞% |
| Contains more LactoseLactose | +2016.7% |
| Contains more GalactoseGalactose | +600% |
~equal in
Starch
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~equal in
Sucrose
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~equal in
Fructose
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~equal in
Maltose
~0g
