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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 RAE.
  • 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.
Greek yogurt
Greek yogurt
2
:
8
Feta
Feta
Contains more Potassium +127.4%
Contains less Sodium -96.2%
Contains more Calcium +393%
Contains more Iron +∞%
Contains more Magnesium +72.7%
Contains more Phosphorus +149.6%
Contains more Zinc +453.8%
Contains more Copper +88.2%
Contains more Manganese +211.1%
Contains more Selenium +54.6%
Greek yogurt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 0% 8% 58% 13% 5% 15% 6% 2% 53%
Feta
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 148% 25% 14% 145% 6% 120% 79% 11% 4% 82%
Contains more Potassium +127.4%
Contains less Sodium -96.2%
Contains more Calcium +393%
Contains more Iron +∞%
Contains more Magnesium +72.7%
Contains more Phosphorus +149.6%
Contains more Zinc +453.8%
Contains more Copper +88.2%
Contains more Manganese +211.1%
Contains more Selenium +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.
Greek yogurt
Greek yogurt
0
:
11
Feta
Feta
Contains more Vitamin A +2713.3%
Contains more Vitamin E +1700%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +569.6%
Contains more Vitamin B2 +203.6%
Contains more Vitamin B3 +376.4%
Contains more Vitamin B5 +192.1%
Contains more Vitamin B6 +573%
Contains more Folate +540%
Contains more Vitamin B12 +125.3%
Contains more Vitamin K +∞%
Greek yogurt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 6% 65% 4% 20% 15% 4% 94% 0%
Feta
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 4% 12% 0% 39% 195% 19% 59% 98% 24% 212% 5%
Contains more Vitamin A +2713.3%
Contains more Vitamin E +1700%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +569.6%
Contains more Vitamin B2 +203.6%
Contains more Vitamin B3 +376.4%
Contains more Vitamin B5 +192.1%
Contains more Vitamin B6 +573%
Contains more Folate +540%
Contains more Vitamin B12 +125.3%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Greek yogurt
Greek yogurt
1
:
4
Feta
Feta
Contains more Water +47.2%
Contains more Protein +57.9%
Contains more Fats +325.6%
Contains more Other +622.2%
Equal in Carbs - 4.09
Greek yogurt
9% 5% 4% 81%
Protein: 9 g
Fats: 5 g
Carbs: 3.98 g
Water: 81.3 g
Other: 0.72 g
Feta
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 Water +47.2%
Contains more Protein +57.9%
Contains more Fats +325.6%
Contains more Other +622.2%
Equal in Carbs - 4.09

Fat Type Comparison

Fat type breakdown side-by-side comparison
Greek yogurt
Greek yogurt
1
:
2
Feta
Feta
Contains less Saturated Fat -84%
Contains more Monounsaturated Fat +116.4%
Contains more Polyunsaturated fat +26%
Greek yogurt
48% 43% 9%
Saturated Fat: 2.395 g
Monounsaturated Fat: 2.136 g
Polyunsaturated fat: 0.469 g
Feta
74% 23% 3%
Saturated Fat: 14.946 g
Monounsaturated Fat: 4.623 g
Polyunsaturated fat: 0.591 g
Contains less Saturated Fat -84%
Contains more Monounsaturated Fat +116.4%
Contains more Polyunsaturated 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 Sugar ok
Lower in Sodium ok
Lower in Cholesterol 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
Net carbs 3.98g 4.09g Feta
Protein 9g 14.21g Feta
Fats 5g 21.28g Feta
Carbs 3.98g 4.09g Feta
Calories 97kcal 264kcal Feta
Sugar 4g 4.09g Greek yogurt
Calcium 100mg 493mg Feta
Iron 0mg 0.65mg Feta
Magnesium 11mg 19mg Feta
Phosphorus 135mg 337mg Feta
Potassium 141mg 62mg Greek yogurt
Sodium 35mg 917mg Greek yogurt
Zinc 0.52mg 2.88mg Feta
Copper 0.017mg 0.032mg Feta
Manganese 0.009mg 0.028mg Feta
Selenium 9.7µg 15µg Feta
Vitamin A 15IU 422IU Feta
Vitamin A RAE 2µg 125µg Feta
Vitamin E 0.01mg 0.18mg Feta
Vitamin D 0IU 16IU Feta
Vitamin D 0µg 0.4µg 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
Folate 5µg 32µg Feta
Vitamin B12 0.75µg 1.69µg Feta
Vitamin K 0µg 1.8µg 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
Cholesterol 13mg 89mg Greek yogurt
Saturated Fat 2.395g 14.946g Greek yogurt
Omega-3 - DHA 0.004g 0g Greek yogurt
Monounsaturated Fat 2.136g 4.623g Feta
Polyunsaturated fat 0.469g 0.591g Feta
Omega-6 - Linoleic acid 0.209g Greek yogurt
Omega-3 - ALA 0.023g Greek yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Greek yogurt Feta
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
57%
Feta
Minerals Daily Need Coverage Score
19%
Greek yogurt
63%
Feta

Comparison summary

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 Cholesterol?
Greek yogurt
Greek yogurt is lower in Cholesterol (difference - 76mg)
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.