Greek yogurt vs. Parmesan — In-Depth Nutrition Comparison
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A recap on differences between Greek yogurt and Parmesan
- Greek yogurt has less Calcium, Phosphorus, Selenium, Zinc, Vitamin A, Vitamin B12, and Vitamin B2.
- Parmesan covers your daily Sodium needs 77% more than Greek yogurt.
- Greek yogurt has less Saturated Fat.
Food varieties used in this article are Yogurt, Greek, plain, whole milk and Cheese, parmesan, grated.
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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.
| Contains less SodiumSodium | -98.1% |
| Contains more MagnesiumMagnesium | +209.1% |
| Contains more CalciumCalcium | +753% |
| Contains more PotassiumPotassium | +27.7% |
| Contains more IronIron | +∞% |
| Contains more CopperCopper | +135.3% |
| Contains more ZincZinc | +707.7% |
| Contains more PhosphorusPhosphorus | +364.4% |
| Contains more ManganeseManganese | +688.9% |
| Contains more SeleniumSelenium | +254.6% |
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.
| Contains more Vitamin B3Vitamin B3 | +160% |
| Contains more Vitamin AVitamin A | +6393.3% |
| Contains more Vitamin EVitamin E | +5200% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +13% |
| Contains more Vitamin B2Vitamin B2 | +28.8% |
| Contains more Vitamin B5Vitamin B5 | +36% |
| Contains more Vitamin B6Vitamin B6 | +28.6% |
| Contains more Vitamin B12Vitamin B12 | +86.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +20% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
9 g
Fats:
5 g
Carbs:
3.98 g
Water:
81.3 g
Other:
0.72 g
Protein:
28.42 g
Fats:
27.84 g
Carbs:
13.91 g
Water:
22.65 g
Other:
7.18 g
| Contains more WaterWater | +258.9% |
| Contains more ProteinProtein | +215.8% |
| Contains more FatsFats | +456.8% |
| Contains more CarbsCarbs | +249.5% |
| Contains more OtherOther | +897.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
2.395 g
Monounsaturated Fat:
Mono. Fat
2.136 g
Polyunsaturated fat:
Poly. Fat
0.469 g
Saturated Fat:
Sat. Fat
15.371 g
Monounsaturated Fat:
Mono. Fat
7.13 g
Polyunsaturated fat:
Poly. Fat
1.386 g
| Contains less Sat. FatSaturated Fat | -84.4% |
| Contains more Mono. FatMonounsaturated Fat | +233.8% |
| Contains more Poly. FatPolyunsaturated fat | +195.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 97kcal | 420kcal |
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| Protein | 9g | 28.42g |
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| Fats | 5g | 27.84g |
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| Net carbs | 3.98g | 13.91g |
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| Carbs | 3.98g | 13.91g |
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| Cholesterol | 13mg | 86mg |
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| Vitamin D | 0IU | 21IU |
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| Magnesium | 11mg | 34mg |
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| Calcium | 100mg | 853mg |
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| Potassium | 141mg | 180mg |
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| Iron | 0mg | 0.49mg |
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| Sugar | 4g | 0.07g |
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| Copper | 0.017mg | 0.04mg |
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| Zinc | 0.52mg | 4.2mg |
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| Phosphorus | 135mg | 627mg |
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| Sodium | 35mg | 1804mg |
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| Vitamin A | 15IU | 974IU |
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| Vitamin A | 2µg | 262µg |
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| Vitamin E | 0.01mg | 0.53mg |
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| Vitamin D | 0µg | 0.5µg |
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| Manganese | 0.009mg | 0.071mg |
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| Selenium | 9.7µg | 34.4µg |
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| Vitamin B1 | 0.023mg | 0.026mg |
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| Vitamin B2 | 0.278mg | 0.358mg |
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| Vitamin B3 | 0.208mg | 0.08mg |
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| Vitamin B5 | 0.331mg | 0.45mg |
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| Vitamin B6 | 0.063mg | 0.081mg |
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| Vitamin B12 | 0.75µg | 1.4µg |
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| Vitamin K | 0µg | 1.7µg |
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| Folate | 5µg | 6µg |
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| Trans Fat | 0g | 0.876g |
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| Choline | 15.1mg | 14.1mg |
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| Saturated Fat | 2.395g | 15.371g |
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| Monounsaturated Fat | 2.136g | 7.13g |
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| Polyunsaturated fat | 0.469g | 1.386g |
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| Tryptophan | 0.383mg |
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| Threonine | 1.075mg |
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| Isoleucine | 1.455mg |
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| Leucine | 2.747mg |
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| Lysine | 2.201mg |
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| Methionine | 0.751mg |
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| Phenylalanine | 1.538mg |
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| Valine | 1.865mg |
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| Histidine | 0.806mg |
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| Omega-3 - DHA | 0.004g | 0g |
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| Omega-3 - ALA | 0.023g | 0.102g |
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| Omega-3 - DPA | 0g | 0.015g |
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| Omega-3 - Eicosatrienoic acid | 0g | 0.002g |
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| Omega-6 - Gamma-linoleic acid | 0g | 0.002g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0g | 0.026g |
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| Omega-6 - Eicosadienoic acid | 0g | 0.006g |
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| Omega-6 - Linoleic acid | 0.209g | 0.87g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
32%
Minerals Daily Need Coverage Score
19%
114%
Comparison summary
Which food is lower in Sugar?
Parmesan is lower in Sugar (difference - 3.93g)
Which food is lower in glycemic index?
Parmesan is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Parmesan is relatively richer in minerals
Which food is richer in vitamins?
Parmesan is relatively richer in vitamins
Which food is lower in Cholesterol?
Greek yogurt is lower in Cholesterol (difference - 73mg)
Which food contains less Sodium?
Greek yogurt contains less Sodium (difference - 1769mg)
Which food is lower in Saturated Fat?
Greek yogurt is lower in Saturated Fat (difference - 12.976g)
Which food is cheaper?
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The foods are relatively equal in price ($)