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  6. Greek yogurt vs. Cheese

Greek yogurt vs. Cheese — In-Depth Nutrition Comparison

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Important differences between Greek yogurt and cheese

  • Greek yogurt has less calcium, phosphorus, vitamin A, selenium, zinc, vitamin B12, and vitamin B2.
  • Cheese's daily need coverage for saturated fat is 82% more.
  • Greek yogurt is lower in cholesterol.
  • Greek yogurt has a higher glycemic index than cheese.

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

Infographic

Greek yogurt vs 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%
Cheese
Cheese
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Contains more PotassiumPotassium +85.5%
Contains less SodiumSodium -94.6%
Contains more MagnesiumMagnesium +145.5%
Contains more CalciumCalcium +610%
Contains more IronIron +∞%
Contains more CopperCopper +76.5%
Contains more ZincZinc +600%
Contains more PhosphorusPhosphorus +237%
Contains more ManganeseManganese +200%
Contains more SeleniumSelenium +193.8%

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%
Cheese
Cheese
9
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% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
Contains more Vitamin B3Vitamin B3 +252.5%
Contains more Vitamin AVitamin A +16400%
Contains more Vitamin EVitamin E +7000%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +26.1%
Contains more Vitamin B2Vitamin B2 +54%
Contains more Vitamin B5Vitamin B5 +23.9%
Contains more Vitamin B12Vitamin B12 +46.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +440%
~equal in Vitamin C ~0mg
~equal in Vitamin B6 ~0.066mg
~equal in Choline ~16.5mg

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
Cheese
Cheese
3
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
Contains more CarbsCarbs +28.8%
Contains more WaterWater +119.6%
Contains more ProteinProtein +154.1%
Contains more FatsFats +566.2%
Contains more OtherOther +415.3%

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
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Contains less Sat. FatSaturated fat -87.3%
Contains more Mono. FatMonounsaturated fat +332.9%
Contains more Poly. FatPolyunsaturated fat +203%

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 Cheese
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Greek yogurt Cheese DV% diff.
Saturated fat 2.395g 18.867g 75%
Calcium 100mg 710mg 61%
Phosphorus 135mg 455mg 46%
Fats 5g 33.31g 44%
Vitamin A 2µg 330µg 36%
Selenium 9.7µg 28.5µg 34%
Cholesterol 13mg 99mg 29%
Zinc 0.52mg 3.64mg 28%
Protein 9g 22.87g 28%
Sodium 35mg 653mg 27%
Monounsaturated fat 2.136g 9.246g 18%
Calories 97kcal 404kcal 15%
Vitamin B12 0.75µg 1.1µg 15%
Vitamin B2 0.278mg 0.428mg 12%
Polyunsaturated fat 0.469g 1.421g 6%
Folate 5µg 27µg 6%
Vitamin E 0.01mg 0.71mg 5%
Magnesium 11mg 27mg 4%
Vitamin D 0IU 24IU 3%
Vitamin D 0µg 0.6µg 3%
Vitamin K 0µg 2.4µg 2%
Vitamin B5 0.331mg 0.41mg 2%
Iron 0mg 0.14mg 2%
Potassium 141mg 76mg 2%
Vitamin B1 0.023mg 0.029mg 1%
Vitamin B3 0.208mg 0.059mg 1%
Manganese 0.009mg 0.027mg 1%
Copper 0.017mg 0.03mg 1%
Carbs 3.98g 3.09g 0%
Net carbs 3.98g 3.09g N/A
Sugar 4g 0.48g N/A
Vitamin B6 0.063mg 0.066mg 0%
Trans fat 0g 0.917g N/A
Choline 15.1mg 16.5mg 0%
Tryptophan 0.547mg 0%
Threonine 1.044mg 0%
Isoleucine 1.206mg 0%
Leucine 1.939mg 0%
Lysine 1.025mg 0%
Methionine 0.547mg 0%
Phenylalanine 1.074mg 0%
Valine 1.404mg 0%
Histidine 0.547mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - DHA 0.004g 0.001g N/A
Omega-3 - ALA 0.023g N/A
Omega-3 - DPA 0g 0.017g N/A
Omega-6 - Eicosadienoic acid 0g 0.007g 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
Greek yogurt 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
35%
Cheese
Minerals Daily Need Coverage Score
19%
Greek yogurt
79%
Cheese

Comparison summary

Which food is lower in Cholesterol?
Greek yogurt
Greek yogurt is lower in Cholesterol (difference - 86mg)
Which food contains less Sodium?
Greek yogurt
Greek yogurt contains less Sodium (difference - 618mg)
Which food is lower in Saturated fat?
Greek yogurt
Greek yogurt is lower in Saturated fat (difference - 16.472g)
Which food is cheaper?
Greek yogurt
Greek yogurt is cheaper (difference - $2)
Which food is lower in Sugar?
Cheese
Cheese is lower in Sugar (difference - 3.52g)
Which food is lower in glycemic index?
Cheese
Cheese is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Cheese
Cheese is relatively richer in minerals
Which food is richer in vitamins?
Cheese
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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.