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Cheddar Cheese vs. Yogurt — In-Depth Nutrition Comparison

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A recap on differences between Cheddar Cheese and Yogurt

  • Cheddar Cheese is higher than Yogurt in Calcium, Phosphorus, Vitamin A RAE, Selenium, Zinc, Vitamin B12, and Vitamin B2.
  • Cheddar Cheese covers your daily Saturated Fat needs 94% more than Yogurt.
  • Cheddar Cheese contains 330 times more Vitamin A RAE than Yogurt. While Cheddar Cheese contains 330µg of Vitamin A RAE, Yogurt contains only 1µg.
  • The amount of Saturated Fat in Yogurt is lower.

Food varieties used in this article are Cheese, cheddar and Yogurt, Greek, plain, nonfat.

Infographic

Cheddar Cheese vs 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.
Contains more Calcium +545.5%
Contains more Iron +100%
Contains more Magnesium +145.5%
Contains more Phosphorus +237%
Contains more Zinc +600%
Contains more Copper +76.5%
Contains more Manganese +200%
Contains more Selenium +193.8%
Contains more Potassium +85.5%
Contains less Sodium -94.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 213% 6% 20% 195% 7% 86% 100% 10% 4% 156%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 3% 8% 58% 13% 5% 15% 6% 2% 53%
Contains more Calcium +545.5%
Contains more Iron +100%
Contains more Magnesium +145.5%
Contains more Phosphorus +237%
Contains more Zinc +600%
Contains more Copper +76.5%
Contains more Manganese +200%
Contains more Selenium +193.8%
Contains more Potassium +85.5%
Contains less Sodium -94.5%

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.
:
1
Yogurt
Contains more Vitamin A +30950%
Contains more Vitamin E +7000%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +26.1%
Contains more Vitamin B2 +54%
Contains more Vitamin B5 +23.9%
Contains more Folate +285.7%
Contains more Vitamin B12 +46.7%
Contains more Vitamin K +∞%
Contains more Vitamin B3 +252.5%
Equal in Vitamin B6 - 0.063
Equal in Choline - 15.1
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 75% 15% 18% 0% 8% 99% 2% 25% 16% 21% 138% 9% 6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 1% 0% 0% 6% 65% 4% 20% 15% 6% 94% 9% 0%
Contains more Vitamin A +30950%
Contains more Vitamin E +7000%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +26.1%
Contains more Vitamin B2 +54%
Contains more Vitamin B5 +23.9%
Contains more Folate +285.7%
Contains more Vitamin B12 +46.7%
Contains more Vitamin K +∞%
Contains more Vitamin B3 +252.5%
Equal in Vitamin B6 - 0.063
Equal in Choline - 15.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +124.4%
Contains more Fats +8441%
Contains more Other +415.3%
Contains more Carbs +16.5%
Contains more Water +129.9%
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
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more Protein +124.4%
Contains more Fats +8441%
Contains more Other +415.3%
Contains more Carbs +16.5%
Contains more Water +129.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +17345.3%
Contains more Polyunsaturated fat +11741.7%
Contains less Saturated Fat -99.4%
64% 31% 5%
Saturated Fat: 18.867 g
Monounsaturated Fat: 9.246 g
Polyunsaturated fat: 1.421 g
64% 29% 7%
Saturated Fat: 0.117 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.012 g
Contains more Monounsaturated Fat +17345.3%
Contains more Polyunsaturated fat +11741.7%
Contains less Saturated Fat -99.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Glucose +∞%
Contains more Lactose +2016.7%
Contains more Galactose +600%
54% 25% 21%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.26 g
Fructose: 0 g
Lactose: 0.12 g
Maltose: 0 g
Galactose: 0.1 g
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.54 g
Maltose: 0 g
Galactose: 0.7 g
Contains more Glucose +∞%
Contains more Lactose +2016.7%
Contains more Galactose +600%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cheddar Cheese Yogurt Opinion
Net carbs 3.09g 3.6g Yogurt
Protein 22.87g 10.19g Cheddar Cheese
Fats 33.31g 0.39g Cheddar Cheese
Carbs 3.09g 3.6g Yogurt
Calories 404kcal 59kcal Cheddar Cheese
Sugar 0.48g 3.24g Cheddar Cheese
Calcium 710mg 110mg Cheddar Cheese
Iron 0.14mg 0.07mg Cheddar Cheese
Magnesium 27mg 11mg Cheddar Cheese
Phosphorus 455mg 135mg Cheddar Cheese
Potassium 76mg 141mg Yogurt
Sodium 653mg 36mg Yogurt
Zinc 3.64mg 0.52mg Cheddar Cheese
Copper 0.03mg 0.017mg Cheddar Cheese
Manganese 0.027mg 0.009mg Cheddar Cheese
Selenium 28.5µg 9.7µg Cheddar Cheese
Vitamin A 1242IU 4IU Cheddar Cheese
Vitamin A RAE 330µg 1µg Cheddar Cheese
Vitamin E 0.71mg 0.01mg Cheddar Cheese
Vitamin D 24IU 0IU Cheddar Cheese
Vitamin D 0.6µg 0µg Cheddar Cheese
Vitamin B1 0.029mg 0.023mg Cheddar Cheese
Vitamin B2 0.428mg 0.278mg Cheddar Cheese
Vitamin B3 0.059mg 0.208mg Yogurt
Vitamin B5 0.41mg 0.331mg Cheddar Cheese
Vitamin B6 0.066mg 0.063mg Cheddar Cheese
Folate 27µg 7µg Cheddar Cheese
Vitamin B12 1.1µg 0.75µg Cheddar Cheese
Choline 16.5mg 15.1mg Cheddar Cheese
Vitamin K 2.4µg 0µg Cheddar Cheese
Tryptophan 0.547mg Cheddar Cheese
Threonine 1.044mg Cheddar Cheese
Isoleucine 1.206mg Cheddar Cheese
Leucine 1.939mg Cheddar Cheese
Lysine 1.025mg Cheddar Cheese
Methionine 0.547mg Cheddar Cheese
Phenylalanine 1.074mg Cheddar Cheese
Valine 1.404mg Cheddar Cheese
Histidine 0.547mg Cheddar Cheese
Cholesterol 99mg 5mg Yogurt
Trans Fat 0.917g 0.006g Yogurt
Saturated Fat 18.867g 0.117g Yogurt
Omega-3 - DHA 0.001g 0g Cheddar Cheese
Omega-3 - EPA 0.01g 0g Cheddar Cheese
Omega-3 - DPA 0.017g 0g Cheddar Cheese
Monounsaturated Fat 9.246g 0.053g Cheddar Cheese
Polyunsaturated fat 1.421g 0.012g Cheddar Cheese
Omega-6 - Eicosadienoic acid 0.007g 0g Cheddar Cheese
Omega-6 - Linoleic acid 0.01g Yogurt
Omega-3 - ALA 0.001g Yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheddar Cheese Yogurt
Low Fats diet ok
Low Carbs diet ok
Low Calories 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%
Cheddar Cheese
17%
Yogurt
Minerals Daily Need Coverage Score
79%
Cheddar Cheese
19%
Yogurt

Comparison summary

Which food contains less Sodium?
Yogurt
Yogurt contains less Sodium (difference - 617mg)
Which food is lower in Cholesterol?
Yogurt
Yogurt is lower in Cholesterol (difference - 94mg)
Which food is lower in Saturated Fat?
Yogurt
Yogurt is lower in Saturated Fat (difference - 18.75g)
Which food is lower in Sugar?
Cheddar Cheese
Cheddar Cheese is lower in Sugar (difference - 2.76g)
Which food is lower in glycemic index?
Cheddar Cheese
Cheddar Cheese is lower in glycemic index (difference - 19)
Which food is cheaper?
Cheddar Cheese
Cheddar Cheese is cheaper (difference - $0.6)
Which food is richer in minerals?
Cheddar Cheese
Cheddar Cheese is relatively richer in minerals
Which food is richer in vitamins?
Cheddar Cheese
Cheddar 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. Cheddar Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/nutrients
  2. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.