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

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What are the main differences between Greek yogurt and American cheese?

  • Greek yogurt has less calcium, phosphorus, vitamin B12, selenium, vitamin A, zinc, and iron than American cheese.
  • American cheese's daily need coverage for calcium is 95% higher.
  • Greek yogurt contains less saturated fat.
  • Greek yogurt has a lower glycemic index than American cheese.

We used Yogurt, Greek, plain, whole milk and Cheese, pasteurized process, American, without added vitamin D types in this comparison.

Infographic

Greek yogurt vs American cheese 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 7.9% 30% 12% 0% 5.7% 14% 58% 4.6% 1.2% 53%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Contains less SodiumSodium -97.9%
Contains more MagnesiumMagnesium +136.4%
Contains more CalciumCalcium +945%
Contains more IronIron +∞%
Contains more CopperCopper +170.6%
Contains more ZincZinc +378.8%
Contains more PhosphorusPhosphorus +374.8%
Contains more ManganeseManganese +355.6%
Contains more SeleniumSelenium +108.2%
~equal in Potassium ~132mg

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% 0.67% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 3.8% 8.2%
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% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
Contains more Vitamin B1Vitamin B1 +53.3%
Contains more Vitamin B2Vitamin B2 +18.8%
Contains more Vitamin B3Vitamin B3 +173.7%
Contains more Vitamin B6Vitamin B6 +16.7%
Contains more Vitamin AVitamin A +12400%
Contains more Vitamin EVitamin E +7900%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +21.8%
Contains more Vitamin B12Vitamin B12 +100%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +60%
Contains more CholineCholine +139.7%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 5% 4% 81%
Protein: 9 g
Fats: 5 g
Carbs: 3.98 g
Water: 81.3 g
Other: 0.72 g
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
Contains more WaterWater +105.3%
Contains more ProteinProtein +101.4%
Contains more FatsFats +535.8%
Contains more OtherOther +840.3%
~equal in Carbs ~3.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
48% 43% 9%
Saturated fat: Sat. Fat 2.395 g
Monounsaturated fat: Mono. Fat 2.136 g
Polyunsaturated fat: Poly. Fat 0.469 g
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 g
Contains less Sat. FatSaturated fat -86.7%
Contains more Mono. FatMonounsaturated fat +285.6%
Contains more Poly. FatPolyunsaturated fat +174.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Greek yogurt American cheese DV% diff.
Calcium 100mg 1045mg 95%
Phosphorus 135mg 641mg 72%
Saturated fat 2.395g 18.057g 71%
Sodium 35mg 1671mg 71%
Fats 5g 31.79g 41%
Vitamin B12 0.75µg 1.5µg 31%
Cholesterol 13mg 100mg 29%
Vitamin A 2µg 250µg 28%
Selenium 9.7µg 20.2µg 19%
Zinc 0.52mg 2.49mg 18%
Protein 9g 18.13g 18%
Monounsaturated fat 2.136g 8.236g 15%
Calories 97kcal 371kcal 14%
Iron 0mg 0.63mg 8%
Polyunsaturated fat 0.469g 1.286g 5%
Vitamin E 0.01mg 0.8mg 5%
Magnesium 11mg 26mg 4%
Choline 15.1mg 36.2mg 4%
Copper 0.017mg 0.046mg 3%
Vitamin D 0IU 23IU 3%
Vitamin D 0µg 0.6µg 3%
Vitamin B2 0.278mg 0.234mg 3%
Vitamin K 0µg 2.6µg 2%
Folate 5µg 8µg 1%
Vitamin B1 0.023mg 0.015mg 1%
Vitamin B6 0.063mg 0.054mg 1%
Vitamin B5 0.331mg 0.403mg 1%
Vitamin B3 0.208mg 0.076mg 1%
Manganese 0.009mg 0.041mg 1%
Carbs 3.98g 3.7g 0%
Net carbs 3.98g 3.7g N/A
Potassium 141mg 132mg 0%
Sugar 4g 2.26g N/A
Trans fat 0g 1.144g N/A
Tryptophan 0.232mg 0%
Threonine 0.772mg 0%
Isoleucine 0.938mg 0%
Leucine 1.716mg 0%
Lysine 1.516mg 0%
Methionine 0.475mg 0%
Phenylalanine 0.939mg 0%
Valine 1.187mg 0%
Histidine 0.546mg 0%
Omega-3 - EPA 0g 0.012g N/A
Omega-3 - DHA 0.004g 0.006g N/A
Omega-3 - ALA 0.023g 0.137g N/A
Omega-3 - DPA 0g 0.021g N/A
Omega-3 - Eicosatrienoic acid 0g 0.001g N/A
Omega-6 - Gamma-linoleic acid 0g 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0g 0.033g N/A
Omega-6 - Eicosadienoic acid 0g 0.009g N/A
Omega-6 - Linoleic acid 0.209g 0.79g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Greek yogurt American cheese
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
17%
Greek yogurt
33%
American cheese
Minerals Daily Need Coverage Score
19%
Greek yogurt
106%
American cheese

Comparison summary

Which food is lower in Cholesterol?
Greek yogurt
Greek yogurt is lower in Cholesterol (difference - 87mg)
Which food contains less Sodium?
Greek yogurt
Greek yogurt contains less Sodium (difference - 1636mg)
Which food is lower in Saturated fat?
Greek yogurt
Greek yogurt is lower in Saturated fat (difference - 15.662g)
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 - $2.4)
Which food is lower in Sugar?
American cheese
American cheese is lower in Sugar (difference - 1.74g)
Which food is richer in minerals?
American cheese
American cheese is relatively richer in minerals
Which food is richer in vitamins?
American cheese
American 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. Greek yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171304/nutrients
  2. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/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.