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  6. Feta vs. Greek yogurt

Feta vs. Greek yogurt — In-Depth Nutrition Comparison

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Important differences between Feta and Greek yogurt

  • Greek yogurt has less Vitamin B2, Calcium, Vitamin B12, Phosphorus, Vitamin B6, Zinc, and Vitamin A RAE.
  • Feta's daily need coverage for Saturated Fat is 63% more.
  • Feta has 63 times more Vitamin A RAE than Greek yogurt. Feta has 125µg of Vitamin A RAE, while Greek yogurt has 2µg.
  • Greek yogurt is lower in Sodium.

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

Infographic

Feta 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.
Feta
Feta
8
:
2
Greek yogurt
Greek yogurt
Contains more Calcium +393%
Contains more Iron +∞%
Contains more Magnesium +72.7%
Contains more Phosphorus +149.6%
Contains more Zinc +453.8%
Contains more Copper +88.2%
Contains more Manganese +211.1%
Contains more Selenium +54.6%
Contains more Potassium +127.4%
Contains less Sodium -96.2%
Feta
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 148% 25% 14% 145% 6% 120% 79% 11% 4% 82%
Greek yogurt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 0% 8% 58% 13% 5% 15% 6% 2% 53%
Contains more Calcium +393%
Contains more Iron +∞%
Contains more Magnesium +72.7%
Contains more Phosphorus +149.6%
Contains more Zinc +453.8%
Contains more Copper +88.2%
Contains more Manganese +211.1%
Contains more Selenium +54.6%
Contains more Potassium +127.4%
Contains less Sodium -96.2%

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.
Feta
Feta
11
:
0
Greek yogurt
Greek yogurt
Contains more Vitamin A +2713.3%
Contains more Vitamin E +1700%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +569.6%
Contains more Vitamin B2 +203.6%
Contains more Vitamin B3 +376.4%
Contains more Vitamin B5 +192.1%
Contains more Vitamin B6 +573%
Contains more Folate +540%
Contains more Vitamin B12 +125.3%
Contains more Vitamin K +∞%
Feta
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 4% 12% 0% 39% 195% 19% 59% 98% 24% 212% 5%
Greek yogurt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 6% 65% 4% 20% 15% 4% 94% 0%
Contains more Vitamin A +2713.3%
Contains more Vitamin E +1700%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +569.6%
Contains more Vitamin B2 +203.6%
Contains more Vitamin B3 +376.4%
Contains more Vitamin B5 +192.1%
Contains more Vitamin B6 +573%
Contains more Folate +540%
Contains more Vitamin B12 +125.3%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Feta
Feta
4
:
1
Greek yogurt
Greek yogurt
Contains more Protein +57.9%
Contains more Fats +325.6%
Contains more Other +622.2%
Contains more Water +47.2%
Equal in Carbs - 3.98
Feta
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 g
Greek yogurt
9% 5% 4% 81%
Protein: 9 g
Fats: 5 g
Carbs: 3.98 g
Water: 81.3 g
Other: 0.72 g
Contains more Protein +57.9%
Contains more Fats +325.6%
Contains more Other +622.2%
Contains more Water +47.2%
Equal in Carbs - 3.98

Fat Type Comparison

Fat type breakdown side-by-side comparison
Feta
Feta
2
:
1
Greek yogurt
Greek yogurt
Contains more Monounsaturated Fat +116.4%
Contains more Polyunsaturated fat +26%
Contains less Saturated Fat -84%
Feta
74% 23% 3%
Saturated Fat: 14.946 g
Monounsaturated Fat: 4.623 g
Polyunsaturated fat: 0.591 g
Greek yogurt
48% 43% 9%
Saturated Fat: 2.395 g
Monounsaturated Fat: 2.136 g
Polyunsaturated fat: 0.469 g
Contains more Monounsaturated Fat +116.4%
Contains more Polyunsaturated fat +26%
Contains less Saturated Fat -84%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Feta Greek yogurt
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat 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 Feta Greek yogurt Opinion
Net carbs 4.09g 3.98g Feta
Protein 14.21g 9g Feta
Fats 21.28g 5g Feta
Carbs 4.09g 3.98g Feta
Calories 264kcal 97kcal Feta
Sugar 4.09g 4g Greek yogurt
Calcium 493mg 100mg Feta
Iron 0.65mg 0mg Feta
Magnesium 19mg 11mg Feta
Phosphorus 337mg 135mg Feta
Potassium 62mg 141mg Greek yogurt
Sodium 917mg 35mg Greek yogurt
Zinc 2.88mg 0.52mg Feta
Copper 0.032mg 0.017mg Feta
Manganese 0.028mg 0.009mg Feta
Selenium 15µg 9.7µg Feta
Vitamin A 422IU 15IU Feta
Vitamin A RAE 125µg 2µg Feta
Vitamin E 0.18mg 0.01mg Feta
Vitamin D 16IU 0IU Feta
Vitamin D 0.4µg 0µg Feta
Vitamin B1 0.154mg 0.023mg Feta
Vitamin B2 0.844mg 0.278mg Feta
Vitamin B3 0.991mg 0.208mg Feta
Vitamin B5 0.967mg 0.331mg Feta
Vitamin B6 0.424mg 0.063mg Feta
Folate 32µg 5µg Feta
Vitamin B12 1.69µg 0.75µg Feta
Vitamin K 1.8µg 0µg Feta
Tryptophan 0.2mg Feta
Threonine 0.637mg Feta
Isoleucine 0.803mg Feta
Leucine 1.395mg Feta
Lysine 1.219mg Feta
Methionine 0.368mg Feta
Phenylalanine 0.675mg Feta
Valine 1.065mg Feta
Histidine 0.397mg Feta
Cholesterol 89mg 13mg Greek yogurt
Saturated Fat 14.946g 2.395g Greek yogurt
Omega-3 - DHA 0g 0.004g Greek yogurt
Monounsaturated Fat 4.623g 2.136g Feta
Polyunsaturated fat 0.591g 0.469g Feta
Omega-6 - Linoleic acid 0.209g Greek yogurt
Omega-3 - ALA 0.023g Greek yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Feta Greek 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
57%
Feta
17%
Greek yogurt
Minerals Daily Need Coverage Score
63%
Feta
19%
Greek yogurt

Comparison summary

Which food is lower in Sugar?
Greek yogurt
Greek yogurt is lower in Sugar (difference - 0.09g)
Which food contains less Sodium?
Greek yogurt
Greek yogurt contains less Sodium (difference - 882mg)
Which food is lower in Cholesterol?
Greek yogurt
Greek yogurt is lower in Cholesterol (difference - 76mg)
Which food is lower in Saturated Fat?
Greek yogurt
Greek yogurt is lower in Saturated Fat (difference - 12.551g)
Which food is lower in glycemic index?
Greek yogurt
Greek yogurt is lower in glycemic index (difference - 15)
Which food is cheaper?
Greek yogurt
Greek yogurt is cheaper (difference - $2.5)
Which food is richer in minerals?
Feta
Feta is relatively richer in minerals
Which food is richer in vitamins?
Feta
Feta 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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.