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Greek yogurt vs. Swiss cheese — In-Depth Nutrition Comparison

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Summary of differences between Greek yogurt and Swiss cheese

  • The amount of vitamin B12, calcium, phosphorus, selenium, zinc, vitamin A, and magnesium in Swiss cheese is higher than in Greek yogurt.
  • Swiss cheese covers your daily need for vitamin B12, 96% more than Greek yogurt.
  • The amount of sodium in Greek yogurt is lower.
  • Greek yogurt has a lower glycemic index. The glycemic index of Greek yogurt is 12, while the glycemic index of Swiss cheese is 27.

These are the specific foods used in this comparison Yogurt, Greek, plain, whole milk and Cheese, swiss.

Infographic

Greek yogurt vs Swiss cheese 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% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
Contains more PotassiumPotassium +95.8%
Contains less SodiumSodium -81.3%
Contains more MagnesiumMagnesium +200%
Contains more CalciumCalcium +790%
Contains more IronIron +∞%
Contains more CopperCopper +176.5%
Contains more ZincZinc +740.4%
Contains more PhosphorusPhosphorus +325.2%
Contains more ManganeseManganese +188.9%
Contains more SeleniumSelenium +209.3%

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% 96% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
Contains more Vitamin B1Vitamin B1 +109.1%
Contains more Vitamin B3Vitamin B3 +225%
Contains more Vitamin AVitamin A +14300%
Contains more Vitamin EVitamin E +5900%
Contains more Vitamin B6Vitamin B6 +12.7%
Contains more Vitamin B12Vitamin B12 +308%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +100%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.302mg
~equal in Vitamin B5 ~0.353mg
~equal in Choline ~15.5mg

All nutrients comparison - raw data values

Nutrient Greek yogurt Swiss cheese DV% diff.
Vitamin B12 0.75µg 3.06µg 96%
Calcium 100mg 890mg 79%
Saturated fat 2.395g 18.227g 72%
Phosphorus 135mg 574mg 63%
Fats 5g 30.99g 40%
Selenium 9.7µg 30µg 37%
Protein 9g 26.96g 36%
Zinc 0.52mg 4.37mg 35%
Vitamin A 2µg 288µg 32%
Cholesterol 13mg 93mg 27%
Monounsaturated fat 2.136g 8.046g 15%
Calories 97kcal 393kcal 15%
Sodium 35mg 187mg 7%
Polyunsaturated fat 0.469g 1.341g 6%
Magnesium 11mg 33mg 5%
Vitamin E 0.01mg 0.6mg 4%
Copper 0.017mg 0.047mg 3%
Iron 0mg 0.13mg 2%
Potassium 141mg 72mg 2%
Vitamin B2 0.278mg 0.302mg 2%
Carbs 3.98g 1.44g 1%
Manganese 0.009mg 0.026mg 1%
Vitamin B1 0.023mg 0.011mg 1%
Vitamin B3 0.208mg 0.064mg 1%
Vitamin B6 0.063mg 0.071mg 1%
Vitamin K 0µg 1.4µg 1%
Folate 5µg 10µg 1%
Net carbs 3.98g 1.44g N/A
Sugar 4g 0g N/A
Vitamin B5 0.331mg 0.353mg 0%
Trans fat 0g 0.987g N/A
Choline 15.1mg 15.5mg 0%
Tryptophan 0.401mg 0%
Threonine 1.038mg 0%
Isoleucine 1.537mg 0%
Leucine 2.959mg 0%
Lysine 2.585mg 0%
Methionine 0.784mg 0%
Phenylalanine 1.662mg 0%
Valine 2.139mg 0%
Histidine 1.065mg 0%
Omega-3 - DHA 0.004g 0g N/A
Omega-3 - ALA 0.023g 0.125g N/A
Omega-3 - DPA 0g 0.018g N/A
Omega-3 - Eicosatrienoic acid 0g 0.003g N/A
Omega-6 - Gamma-linoleic acid 0g 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0g 0.032g N/A
Omega-6 - Eicosadienoic acid 0g 0.007g N/A
Omega-6 - Linoleic acid 0.209g 0.734g 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
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
Contains more CarbsCarbs +176.4%
Contains more WaterWater +116.1%
Contains more ProteinProtein +199.6%
Contains more FatsFats +519.8%
Contains more OtherOther +313.9%

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% 29% 5%
Saturated fat: Sat. Fat 18.227 g
Monounsaturated fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 g
Contains less Sat. FatSaturated fat -86.9%
Contains more Mono. FatMonounsaturated fat +276.7%
Contains more Poly. FatPolyunsaturated fat +185.9%

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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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/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.