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  6. Greek yogurt vs. Parmesan

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 B12, vitamin A, 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.

Infographic

Greek yogurt vs Parmesan 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 24% 256% 16% 18% 13% 115% 269% 235% 9.3% 188%
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.
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% 87% 11% 7.5% 6.5% 83% 1.5% 27% 19% 175% 4.3% 4.5% 7.7%
Contains more Vitamin B3Vitamin B3 +160%
Contains more Vitamin AVitamin A +13000%
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%
~equal in Vitamin C ~0mg
~equal in Choline ~14.1mg

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
28% 28% 14% 23% 7%
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
48% 43% 9%
Saturated fat: Sat. Fat 2.395 g
Monounsaturated fat: Mono. Fat 2.136 g
Polyunsaturated fat: Poly. Fat 0.469 g
64% 30% 6%
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.
Greek yogurt Parmesan
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Greek yogurt Parmesan DV% diff.
Sodium 35mg 1804mg 77%
Calcium 100mg 853mg 75%
Phosphorus 135mg 627mg 70%
Saturated fat 2.395g 15.371g 59%
Selenium 9.7µg 34.4µg 45%
Protein 9g 28.42g 39%
Fats 5g 27.84g 35%
Zinc 0.52mg 4.2mg 33%
Vitamin A 2µg 262µg 29%
Vitamin B12 0.75µg 1.4µg 27%
Cholesterol 13mg 86mg 24%
Calories 97kcal 420kcal 16%
Monounsaturated fat 2.136g 7.13g 12%
Iron 0mg 0.49mg 6%
Vitamin B2 0.278mg 0.358mg 6%
Polyunsaturated fat 0.469g 1.386g 6%
Magnesium 11mg 34mg 5%
Manganese 0.009mg 0.071mg 3%
Copper 0.017mg 0.04mg 3%
Vitamin D 0µg 0.5µg 3%
Vitamin E 0.01mg 0.53mg 3%
Vitamin D 0IU 21IU 3%
Carbs 3.98g 13.91g 3%
Vitamin B5 0.331mg 0.45mg 2%
Vitamin K 0µg 1.7µg 1%
Vitamin B6 0.063mg 0.081mg 1%
Potassium 141mg 180mg 1%
Vitamin B3 0.208mg 0.08mg 1%
Net carbs 3.98g 13.91g N/A
Sugar 4g 0.07g N/A
Vitamin B1 0.023mg 0.026mg 0%
Folate 5µg 6µg 0%
Trans fat 0g 0.876g N/A
Choline 15.1mg 14.1mg 0%
Tryptophan 0.383mg 0%
Threonine 1.075mg 0%
Isoleucine 1.455mg 0%
Leucine 2.747mg 0%
Lysine 2.201mg 0%
Methionine 0.751mg 0%
Phenylalanine 1.538mg 0%
Valine 1.865mg 0%
Histidine 0.806mg 0%
Omega-3 - DHA 0.004g 0g N/A
Omega-3 - ALA 0.023g 0.102g N/A
Omega-3 - DPA 0g 0.015g N/A
Omega-3 - Eicosatrienoic acid 0g 0.002g N/A
Omega-6 - Gamma-linoleic acid 0g 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0g 0.026g N/A
Omega-6 - Eicosadienoic acid 0g 0.006g N/A
Omega-6 - Linoleic acid 0.209g 0.87g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Greek yogurt Parmesan
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
33%
Parmesan
Minerals Daily Need Coverage Score
19%
Greek yogurt
114%
Parmesan

Comparison summary

Which food is lower in Sugar?
Parmesan
Parmesan is lower in Sugar (difference - 3.93g)
Which food is lower in glycemic index?
Parmesan
Parmesan is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Parmesan
Parmesan is relatively richer in minerals
Which food is richer in vitamins?
Parmesan
Parmesan is relatively richer in vitamins
Which food is lower in Cholesterol?
Greek yogurt
Greek yogurt is lower in Cholesterol (difference - 73mg)
Which food contains less Sodium?
Greek yogurt
Greek yogurt contains less Sodium (difference - 1769mg)
Which food is lower in Saturated fat?
Greek yogurt
Greek yogurt is lower in Saturated fat (difference - 12.976g)
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. Parmesan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171247/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.