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  6. Greek yogurt vs. Swiss cheese

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 of Vitamin B12 96% more than Greek yogurt.
  • The amount of Sodium in Greek yogurt is lower.

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% 0.9% 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% 63% 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 +6880%
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

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%

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 Swiss cheese
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Greek yogurt Swiss cheese Opinion
Calories 97kcal 393kcal Swiss cheese
Protein 9g 26.96g Swiss cheese
Fats 5g 30.99g Swiss cheese
Net carbs 3.98g 1.44g Greek yogurt
Carbs 3.98g 1.44g Greek yogurt
Cholesterol 13mg 93mg Greek yogurt
Magnesium 11mg 33mg Swiss cheese
Calcium 100mg 890mg Swiss cheese
Potassium 141mg 72mg Greek yogurt
Iron 0mg 0.13mg Swiss cheese
Sugar 4g 0g Swiss cheese
Copper 0.017mg 0.047mg Swiss cheese
Zinc 0.52mg 4.37mg Swiss cheese
Phosphorus 135mg 574mg Swiss cheese
Sodium 35mg 187mg Greek yogurt
Vitamin A 15IU 1047IU Swiss cheese
Vitamin A 2µg 288µg Swiss cheese
Vitamin E 0.01mg 0.6mg Swiss cheese
Manganese 0.009mg 0.026mg Swiss cheese
Selenium 9.7µg 30µg Swiss cheese
Vitamin B1 0.023mg 0.011mg Greek yogurt
Vitamin B2 0.278mg 0.302mg Swiss cheese
Vitamin B3 0.208mg 0.064mg Greek yogurt
Vitamin B5 0.331mg 0.353mg Swiss cheese
Vitamin B6 0.063mg 0.071mg Swiss cheese
Vitamin B12 0.75µg 3.06µg Swiss cheese
Vitamin K 0µg 1.4µg Swiss cheese
Folate 5µg 10µg Swiss cheese
Trans Fat 0g 0.987g Greek yogurt
Choline 15.1mg 15.5mg Swiss cheese
Saturated Fat 2.395g 18.227g Greek yogurt
Monounsaturated Fat 2.136g 8.046g Swiss cheese
Polyunsaturated fat 0.469g 1.341g Swiss cheese
Tryptophan 0.401mg Swiss cheese
Threonine 1.038mg Swiss cheese
Isoleucine 1.537mg Swiss cheese
Leucine 2.959mg Swiss cheese
Lysine 2.585mg Swiss cheese
Methionine 0.784mg Swiss cheese
Phenylalanine 1.662mg Swiss cheese
Valine 2.139mg Swiss cheese
Histidine 1.065mg Swiss cheese
Omega-3 - DHA 0.004g 0g Greek yogurt
Omega-3 - ALA 0.023g 0.125g Swiss cheese
Omega-3 - DPA 0g 0.018g Swiss cheese
Omega-3 - Eicosatrienoic acid 0g 0.003g Swiss cheese
Omega-6 - Gamma-linoleic acid 0g 0.002g Swiss cheese
Omega-6 - Dihomo-gamma-linoleic acid 0g 0.032g Swiss cheese
Omega-6 - Eicosadienoic acid 0g 0.007g Swiss cheese
Omega-6 - Linoleic acid 0.209g 0.734g Swiss cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Greek yogurt Swiss cheese
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
45%
Swiss cheese
Minerals Daily Need Coverage Score
19%
Greek yogurt
87%
Swiss cheese

Comparison summary

Which food is richer in minerals?
Swiss cheese
Swiss cheese is relatively richer in minerals
Which food is lower in Sugar?
Swiss cheese
Swiss cheese is lower in Sugar (difference - 4g)
Which food is richer in vitamins?
Swiss cheese
Swiss cheese is relatively richer in vitamins
Which food is lower in Cholesterol?
Greek yogurt
Greek yogurt is lower in Cholesterol (difference - 80mg)
Which food contains less Sodium?
Greek yogurt
Greek yogurt contains less Sodium (difference - 152mg)
Which food is lower in Saturated Fat?
Greek yogurt
Greek yogurt is lower in Saturated Fat (difference - 15.832g)
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 - $3.6)

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.