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  6. Greek yogurt vs. Colby cheese

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

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The main differences between Greek yogurt and colby cheese

  • 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 cholesterol.

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

Infographic

Greek yogurt vs Colby 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% 206% 11% 29% 14% 84% 196% 79% 1.6% 79%
Contains less SodiumSodium -94.2%
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%
~equal in Potassium ~127mg

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% 88% 5.6% 9% 3.8% 87% 1.7% 13% 18% 104% 6.8% 14% 8.4%
Contains more Vitamin B1Vitamin B1 +53.3%
Contains more Vitamin B3Vitamin B3 +123.7%
Contains more Vitamin B5Vitamin B5 +57.6%
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 B12Vitamin B12 +10.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +260%
~equal in Vitamin C ~0mg
~equal in Choline ~15.4mg

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
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
Contains more CarbsCarbs +54.9%
Contains more WaterWater +112.8%
Contains more ProteinProtein +164%
Contains more FatsFats +542.2%
Contains more OtherOther +366.7%

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

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 Colby cheese
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 Greek yogurt Colby cheese DV% diff.
Saturated fat 2.395g 20.218g 81%
Calcium 100mg 685mg 59%
Phosphorus 135mg 457mg 46%
Fats 5g 32.11g 42%
Protein 9g 23.76g 30%
Vitamin A 2µg 264µg 29%
Cholesterol 13mg 95mg 27%
Sodium 35mg 604mg 25%
Zinc 0.52mg 3.07mg 23%
Monounsaturated fat 2.136g 9.28g 18%
Calories 97kcal 394kcal 15%
Iron 0mg 0.76mg 10%
Selenium 9.7µg 14.5µg 9%
Vitamin B2 0.278mg 0.375mg 7%
Magnesium 11mg 26mg 4%
Copper 0.017mg 0.042mg 3%
Folate 5µg 18µg 3%
Vitamin D 0µg 0.6µg 3%
Vitamin B12 0.75µg 0.83µg 3%
Vitamin D 0IU 24IU 3%
Polyunsaturated fat 0.469g 0.953g 3%
Vitamin B5 0.331mg 0.21mg 2%
Vitamin E 0.01mg 0.28mg 2%
Vitamin K 0µg 2.7µg 2%
Vitamin B3 0.208mg 0.093mg 1%
Vitamin B6 0.063mg 0.079mg 1%
Vitamin B1 0.023mg 0.015mg 1%
Carbs 3.98g 2.57g 0%
Net carbs 3.98g 2.57g N/A
Potassium 141mg 127mg 0%
Sugar 4g 0.52g N/A
Manganese 0.009mg 0.012mg 0%
Choline 15.1mg 15.4mg 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 0.004g 0g 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
Greek yogurt Colby 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
28%
Colby cheese
Minerals Daily Need Coverage Score
19%
Greek yogurt
72%
Colby cheese

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. Greek yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171304/nutrients
  2. Colby cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173416/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.