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  6. Greek yogurt vs. Feta

Greek yogurt vs. Feta — In-Depth Nutrition Comparison

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Important differences between Greek yogurt and Feta

  • Greek yogurt has less Vitamin B2, Calcium, Vitamin B12, Phosphorus, Vitamin B6, Zinc, and Vitamin A.
  • Feta's daily need coverage for Saturated Fat is 63% more.
  • Greek yogurt is lower in Saturated Fat.

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

Infographic

Greek yogurt vs Feta 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%
Feta
Feta
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 148% 5.5% 24% 11% 79% 144% 120% 3.7% 82%
Contains more PotassiumPotassium +127.4%
Contains less SodiumSodium -96.2%
Contains more MagnesiumMagnesium +72.7%
Contains more CalciumCalcium +393%
Contains more IronIron +∞%
Contains more CopperCopper +88.2%
Contains more ZincZinc +453.8%
Contains more PhosphorusPhosphorus +149.6%
Contains more ManganeseManganese +211.1%
Contains more SeleniumSelenium +54.6%

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% 0.9% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 3.8% 8.2%
Feta
Feta
11
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% 25% 3.6% 12% 39% 195% 19% 58% 98% 211% 4.5% 24% 8.4%
Contains more Vitamin AVitamin A +2713.3%
Contains more Vitamin EVitamin E +1700%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +569.6%
Contains more Vitamin B2Vitamin B2 +203.6%
Contains more Vitamin B3Vitamin B3 +376.4%
Contains more Vitamin B5Vitamin B5 +192.1%
Contains more Vitamin B6Vitamin B6 +573%
Contains more Vitamin B12Vitamin B12 +125.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +540%
~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
Feta
Feta
4
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
Contains more WaterWater +47.2%
Contains more ProteinProtein +57.9%
Contains more FatsFats +325.6%
Contains more OtherOther +622.2%
~equal in Carbs ~4.09g

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
Feta
Feta
2
74% 23% 3%
Saturated Fat: Sat. Fat 14.946 g
Monounsaturated Fat: Mono. Fat 4.623 g
Polyunsaturated fat: Poly. Fat 0.591 g
Contains less Sat. FatSaturated Fat -84%
Contains more Mono. FatMonounsaturated Fat +116.4%
Contains more Poly. FatPolyunsaturated fat +26%

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 Feta
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium 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 Greek yogurt Feta Opinion
Calories 97kcal 264kcal Feta
Protein 9g 14.21g Feta
Fats 5g 21.28g Feta
Net carbs 3.98g 4.09g Feta
Carbs 3.98g 4.09g Feta
Cholesterol 13mg 89mg Greek yogurt
Vitamin D 0IU 16IU Feta
Magnesium 11mg 19mg Feta
Calcium 100mg 493mg Feta
Potassium 141mg 62mg Greek yogurt
Iron 0mg 0.65mg Feta
Sugar 4g 4.09g Greek yogurt
Copper 0.017mg 0.032mg Feta
Zinc 0.52mg 2.88mg Feta
Phosphorus 135mg 337mg Feta
Sodium 35mg 917mg Greek yogurt
Vitamin A 15IU 422IU Feta
Vitamin A 2µg 125µg Feta
Vitamin E 0.01mg 0.18mg Feta
Vitamin D 0µg 0.4µg Feta
Manganese 0.009mg 0.028mg Feta
Selenium 9.7µg 15µg Feta
Vitamin B1 0.023mg 0.154mg Feta
Vitamin B2 0.278mg 0.844mg Feta
Vitamin B3 0.208mg 0.991mg Feta
Vitamin B5 0.331mg 0.967mg Feta
Vitamin B6 0.063mg 0.424mg Feta
Vitamin B12 0.75µg 1.69µg Feta
Vitamin K 0µg 1.8µg Feta
Folate 5µg 32µg Feta
Choline 15.1mg 15.4mg Feta
Saturated Fat 2.395g 14.946g Greek yogurt
Monounsaturated Fat 2.136g 4.623g Feta
Polyunsaturated fat 0.469g 0.591g 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
Omega-3 - DHA 0.004g 0g Greek yogurt
Omega-3 - ALA 0.023g Greek yogurt
Omega-6 - Linoleic acid 0.209g Greek yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Greek yogurt Feta
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
54%
Feta
Minerals Daily Need Coverage Score
19%
Greek yogurt
63%
Feta

Comparison summary

Which food is lower in Cholesterol?
Greek yogurt
Greek yogurt is lower in Cholesterol (difference - 76mg)
Which food is lower in Sugar?
Greek yogurt
Greek yogurt is lower in Sugar (difference - 0.09g)
Which food contains less Sodium?
Greek yogurt
Greek yogurt contains less Sodium (difference - 882mg)
Which food is lower in Saturated Fat?
Greek yogurt
Greek yogurt is lower in Saturated Fat (difference - 12.551g)
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 - $2.5)
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. Greek yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171304/nutrients
  2. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.