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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
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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

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

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%

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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.