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  6. Colby cheese vs. Greek yogurt

Colby cheese vs. Greek yogurt — In-Depth Nutrition Comparison

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The main differences between colby cheese and Greek yogurt

  • Greek yogurt contains less calcium, phosphorus, zinc, vitamin A, iron, selenium, and vitamin B2 than colby cheese.
  • Daily need coverage for saturated fat for colby cheese is 89% higher.
  • Greek yogurt is lower in sodium.

Food types used in this article are Cheese, colby and Yogurt, Greek, plain, whole milk.

Infographic

Colby 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 206% 11% 29% 14% 84% 196% 79% 1.6% 79%
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 +136.4%
Contains more CalciumCalcium +585%
Contains more IronIron +∞%
Contains more CopperCopper +147.1%
Contains more ZincZinc +490.4%
Contains more PhosphorusPhosphorus +238.5%
Contains more ManganeseManganese +33.3%
Contains more SeleniumSelenium +49.5%
Contains more PotassiumPotassium +11%
Contains less SodiumSodium -94.2%

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.
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% 88% 5.6% 9% 3.8% 87% 1.7% 13% 18% 104% 6.8% 14% 8.4%
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% 0.67% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 3.8% 8.2%
Contains more Vitamin AVitamin A +13100%
Contains more Vitamin EVitamin E +2700%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +34.9%
Contains more Vitamin B6Vitamin B6 +25.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +260%
Contains more Vitamin B1Vitamin B1 +53.3%
Contains more Vitamin B3Vitamin B3 +123.7%
Contains more Vitamin B5Vitamin B5 +57.6%
~equal in Vitamin C ~0mg
~equal in Vitamin B12 ~0.75µg
~equal in Choline ~15.1mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 32% 3% 38% 3%
Protein: 23.76 g
Fats: 32.11 g
Carbs: 2.57 g
Water: 38.2 g
Other: 3.36 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 +164%
Contains more FatsFats +542.2%
Contains more OtherOther +366.7%
Contains more CarbsCarbs +54.9%
Contains more WaterWater +112.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 30% 3%
Saturated fat: Sat. Fat 20.218 g
Monounsaturated fat: Mono. Fat 9.28 g
Polyunsaturated fat: Poly. Fat 0.953 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 +334.5%
Contains more Poly. FatPolyunsaturated fat +103.2%
Contains less Sat. FatSaturated fat -88.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Colby cheese Greek yogurt DV% diff.
Saturated fat 20.218g 2.395g 81%
Calcium 685mg 100mg 59%
Phosphorus 457mg 135mg 46%
Fats 32.11g 5g 42%
Protein 23.76g 9g 30%
Vitamin A 264µg 2µg 29%
Cholesterol 95mg 13mg 27%
Sodium 604mg 35mg 25%
Zinc 3.07mg 0.52mg 23%
Monounsaturated fat 9.28g 2.136g 18%
Calories 394kcal 97kcal 15%
Iron 0.76mg 0mg 10%
Selenium 14.5µg 9.7µg 9%
Vitamin B2 0.375mg 0.278mg 7%
Magnesium 26mg 11mg 4%
Copper 0.042mg 0.017mg 3%
Folate 18µg 5µg 3%
Vitamin D 0.6µg 0µg 3%
Vitamin B12 0.83µg 0.75µg 3%
Vitamin D 24IU 0IU 3%
Polyunsaturated fat 0.953g 0.469g 3%
Vitamin B5 0.21mg 0.331mg 2%
Vitamin E 0.28mg 0.01mg 2%
Vitamin K 2.7µg 0µg 2%
Vitamin B3 0.093mg 0.208mg 1%
Vitamin B6 0.079mg 0.063mg 1%
Vitamin B1 0.015mg 0.023mg 1%
Carbs 2.57g 3.98g 0%
Net carbs 2.57g 3.98g N/A
Potassium 127mg 141mg 0%
Sugar 0.52g 4g N/A
Manganese 0.012mg 0.009mg 0%
Choline 15.4mg 15.1mg 0%
Tryptophan 0.305mg 0%
Threonine 0.845mg 0%
Isoleucine 1.475mg 0%
Leucine 2.275mg 0%
Lysine 1.978mg 0%
Methionine 0.622mg 0%
Phenylalanine 1.251mg 0%
Valine 1.586mg 0%
Histidine 0.834mg 0%
Omega-3 - DHA 0g 0.004g N/A
Omega-3 - ALA 0.023g N/A
Omega-6 - Linoleic acid 0.209g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Colby 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
28%
Colby cheese
17%
Greek yogurt
Minerals Daily Need Coverage Score
72%
Colby cheese
19%
Greek yogurt

Comparison summary

Which food is lower in Cholesterol?
Greek yogurt
Greek yogurt is lower in Cholesterol (difference - 82mg)
Which food contains less Sodium?
Greek yogurt
Greek yogurt contains less Sodium (difference - 569mg)
Which food is lower in Saturated fat?
Greek yogurt
Greek yogurt is lower in Saturated fat (difference - 17.823g)
Which food is lower in Sugar?
Colby cheese
Colby cheese is lower in Sugar (difference - 3.48g)
Which food is lower in glycemic index?
Colby cheese
Colby cheese is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Colby cheese
Colby cheese is relatively richer in minerals
Which food is richer in vitamins?
Colby cheese
Colby cheese is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Colby cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173416/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.