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  6. Parmesan vs. Greek yogurt

Parmesan vs. Greek yogurt — In-Depth Nutrition Comparison

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A recap on differences between Parmesan and Greek yogurt

  • 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 contains 131 times less Vitamin A than Parmesan. Parmesan contains 262µg of Vitamin A, while Greek yogurt contains 2µg.
  • Greek yogurt has less Sodium.

Food varieties used in this article are Cheese, parmesan, grated and Yogurt, Greek, plain, whole milk.

Infographic

Parmesan vs Greek yogurt 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 24% 256% 16% 18% 13% 115% 269% 235% 9.3% 188%
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%
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%
Contains less SodiumSodium -98.1%

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% 58% 11% 15% 6.5% 83% 1.5% 27% 19% 175% 4.3% 4.5% 7.7%
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%
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%
Contains more Vitamin B3Vitamin B3 +160%
~equal in Vitamin C ~0mg
~equal in Choline ~15.1mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
9% 5% 4% 81%
Protein: 9 g
Fats: 5 g
Carbs: 3.98 g
Water: 81.3 g
Other: 0.72 g
Contains more ProteinProtein +215.8%
Contains more FatsFats +456.8%
Contains more CarbsCarbs +249.5%
Contains more OtherOther +897.2%
Contains more WaterWater +258.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
64% 30% 6%
Saturated Fat: Sat. Fat 15.371 g
Monounsaturated Fat: Mono. Fat 7.13 g
Polyunsaturated fat: Poly. Fat 1.386 g
48% 43% 9%
Saturated Fat: Sat. Fat 2.395 g
Monounsaturated Fat: Mono. Fat 2.136 g
Polyunsaturated fat: Poly. Fat 0.469 g
Contains more Mono. FatMonounsaturated Fat +233.8%
Contains more Poly. FatPolyunsaturated fat +195.5%
Contains less Sat. FatSaturated Fat -84.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Parmesan Greek yogurt
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 Parmesan Greek yogurt Opinion
Calories 420kcal 97kcal Parmesan
Protein 28.42g 9g Parmesan
Fats 27.84g 5g Parmesan
Net carbs 13.91g 3.98g Parmesan
Carbs 13.91g 3.98g Parmesan
Cholesterol 86mg 13mg Greek yogurt
Vitamin D 21IU 0IU Parmesan
Magnesium 34mg 11mg Parmesan
Calcium 853mg 100mg Parmesan
Potassium 180mg 141mg Parmesan
Iron 0.49mg 0mg Parmesan
Sugar 0.07g 4g Parmesan
Copper 0.04mg 0.017mg Parmesan
Zinc 4.2mg 0.52mg Parmesan
Phosphorus 627mg 135mg Parmesan
Sodium 1804mg 35mg Greek yogurt
Vitamin A 974IU 15IU Parmesan
Vitamin A 262µg 2µg Parmesan
Vitamin E 0.53mg 0.01mg Parmesan
Vitamin D 0.5µg 0µg Parmesan
Manganese 0.071mg 0.009mg Parmesan
Selenium 34.4µg 9.7µg Parmesan
Vitamin B1 0.026mg 0.023mg Parmesan
Vitamin B2 0.358mg 0.278mg Parmesan
Vitamin B3 0.08mg 0.208mg Greek yogurt
Vitamin B5 0.45mg 0.331mg Parmesan
Vitamin B6 0.081mg 0.063mg Parmesan
Vitamin B12 1.4µg 0.75µg Parmesan
Vitamin K 1.7µg 0µg Parmesan
Folate 6µg 5µg Parmesan
Trans Fat 0.876g 0g Greek yogurt
Choline 14.1mg 15.1mg Greek yogurt
Saturated Fat 15.371g 2.395g Greek yogurt
Monounsaturated Fat 7.13g 2.136g Parmesan
Polyunsaturated fat 1.386g 0.469g Parmesan
Tryptophan 0.383mg Parmesan
Threonine 1.075mg Parmesan
Isoleucine 1.455mg Parmesan
Leucine 2.747mg Parmesan
Lysine 2.201mg Parmesan
Methionine 0.751mg Parmesan
Phenylalanine 1.538mg Parmesan
Valine 1.865mg Parmesan
Histidine 0.806mg Parmesan
Omega-3 - DHA 0g 0.004g Greek yogurt
Omega-3 - ALA 0.102g 0.023g Parmesan
Omega-3 - DPA 0.015g 0g Parmesan
Omega-3 - Eicosatrienoic acid 0.002g 0g Parmesan
Omega-6 - Gamma-linoleic acid 0.002g 0g Parmesan
Omega-6 - Dihomo-gamma-linoleic acid 0.026g 0g Parmesan
Omega-6 - Eicosadienoic acid 0.006g 0g Parmesan
Omega-6 - Linoleic acid 0.87g 0.209g Parmesan

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parmesan Greek yogurt
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
32%
Parmesan
17%
Greek yogurt
Minerals Daily Need Coverage Score
114%
Parmesan
19%
Greek yogurt

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. Parmesan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171247/nutrients
  2. Greek yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171304/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.