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Feta vs. Yogurt — In-Depth Nutrition Comparison

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A recap on differences between Feta and Yogurt

  • Feta is higher than Yogurt in Vitamin B2, Vitamin B12, Calcium, Phosphorus, Vitamin B6, Zinc, and Vitamin A RAE.
  • Feta covers your daily Saturated Fat needs 74% more than Yogurt.
  • Feta contains 125 times more Vitamin A RAE than Yogurt. While Feta contains 125µg 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, feta and Yogurt, Greek, plain, nonfat.

Infographic

Feta 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.
Feta
8
:
2
Yogurt
Contains more Calcium +348.2%
Contains more Iron +828.6%
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 -96.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 148% 25% 14% 145% 6% 120% 79% 11% 4% 82%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 3% 8% 58% 13% 5% 15% 6% 2% 53%
Contains more Calcium +348.2%
Contains more Iron +828.6%
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 -96.1%

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
11
:
0
Yogurt
Contains more Vitamin A +10450%
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 +357.1%
Contains more Vitamin B12 +125.3%
Contains more Vitamin K +∞%
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%
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% 6% 94% 0%
Contains more Vitamin A +10450%
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 +357.1%
Contains more Vitamin B12 +125.3%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Feta
4
:
1
Yogurt
Contains more Protein +39.5%
Contains more Fats +5356.4%
Contains more Carbs +13.6%
Contains more Other +622.2%
Contains more Water +54.1%
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
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 +39.5%
Contains more Fats +5356.4%
Contains more Carbs +13.6%
Contains more Other +622.2%
Contains more Water +54.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Feta
2
:
1
Yogurt
Contains more Monounsaturated Fat +8622.6%
Contains more Polyunsaturated fat +4825%
Contains less Saturated Fat -99.2%
74% 23% 3%
Saturated Fat: 14.946 g
Monounsaturated Fat: 4.623 g
Polyunsaturated fat: 0.591 g
64% 29% 7%
Saturated Fat: 0.117 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.012 g
Contains more Monounsaturated Fat +8622.6%
Contains more Polyunsaturated fat +4825%
Contains less Saturated Fat -99.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Feta 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 Yogurt Opinion
Net carbs 4.09g 3.6g Feta
Protein 14.21g 10.19g Feta
Fats 21.28g 0.39g Feta
Carbs 4.09g 3.6g Feta
Calories 264kcal 59kcal Feta
Sugar 4.09g 3.24g Yogurt
Calcium 493mg 110mg Feta
Iron 0.65mg 0.07mg Feta
Magnesium 19mg 11mg Feta
Phosphorus 337mg 135mg Feta
Potassium 62mg 141mg Yogurt
Sodium 917mg 36mg 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 4IU Feta
Vitamin A RAE 125µg 1µg 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 7µg 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 5mg Yogurt
Trans Fat 0.006g Feta
Saturated Fat 14.946g 0.117g Yogurt
Monounsaturated Fat 4.623g 0.053g Feta
Polyunsaturated fat 0.591g 0.012g Feta
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
Feta 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%
Yogurt
Minerals Daily Need Coverage Score
63%
Feta
19%
Yogurt

Comparison summary

Which food is lower in Sugar?
Yogurt
Yogurt is lower in Sugar (difference - 0.85g)
Which food contains less Sodium?
Yogurt
Yogurt contains less Sodium (difference - 881mg)
Which food is lower in Cholesterol?
Yogurt
Yogurt is lower in Cholesterol (difference - 84mg)
Which food is lower in Saturated Fat?
Yogurt
Yogurt is lower in Saturated Fat (difference - 14.829g)
Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 8)
Which food is cheaper?
Feta
Feta is cheaper (difference - $0.1)
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. 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.