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  6. Swiss cheese vs. Greek yogurt

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

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Summary of differences between Swiss cheese and Greek yogurt

  • 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.
  • Swiss cheese contains 70 times more vitamin A than Greek yogurt. While Swiss cheese contains 1047IU of vitamin A, Greek yogurt contains only 15IU.
  • The amount of saturated fat 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 Cheese, swiss and Yogurt, Greek, plain, whole milk.

Infographic

Swiss cheese 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% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
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 +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%
Contains more PotassiumPotassium +95.8%
Contains less SodiumSodium -81.3%

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% 96% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
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%
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%
Contains more Vitamin B1Vitamin B1 +109.1%
Contains more Vitamin B3Vitamin B3 +225%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.278mg
~equal in Vitamin B5 ~0.331mg
~equal in Choline ~15.1mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 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 +199.6%
Contains more FatsFats +519.8%
Contains more OtherOther +313.9%
Contains more CarbsCarbs +176.4%
Contains more WaterWater +116.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 29% 5%
Saturated fat: Sat. Fat 18.227 g
Monounsaturated fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 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 +276.7%
Contains more Poly. FatPolyunsaturated fat +185.9%
Contains less Sat. FatSaturated fat -86.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Swiss cheese Greek yogurt
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 Swiss cheese Greek yogurt DV% diff.
Vitamin B12 3.06µg 0.75µg 96%
Calcium 890mg 100mg 79%
Saturated fat 18.227g 2.395g 72%
Phosphorus 574mg 135mg 63%
Fats 30.99g 5g 40%
Selenium 30µg 9.7µg 37%
Protein 26.96g 9g 36%
Zinc 4.37mg 0.52mg 35%
Vitamin A 288µg 2µg 32%
Cholesterol 93mg 13mg 27%
Monounsaturated fat 8.046g 2.136g 15%
Calories 393kcal 97kcal 15%
Sodium 187mg 35mg 7%
Polyunsaturated fat 1.341g 0.469g 6%
Magnesium 33mg 11mg 5%
Vitamin E 0.6mg 0.01mg 4%
Copper 0.047mg 0.017mg 3%
Iron 0.13mg 0mg 2%
Potassium 72mg 141mg 2%
Vitamin B2 0.302mg 0.278mg 2%
Carbs 1.44g 3.98g 1%
Manganese 0.026mg 0.009mg 1%
Vitamin B1 0.011mg 0.023mg 1%
Vitamin B3 0.064mg 0.208mg 1%
Vitamin B6 0.071mg 0.063mg 1%
Vitamin K 1.4µg 0µg 1%
Folate 10µg 5µg 1%
Net carbs 1.44g 3.98g N/A
Sugar 0g 4g N/A
Vitamin B5 0.353mg 0.331mg 0%
Trans fat 0.987g 0g N/A
Choline 15.5mg 15.1mg 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 0g 0.004g N/A
Omega-3 - ALA 0.125g 0.023g N/A
Omega-3 - DPA 0.018g 0g N/A
Omega-3 - Eicosatrienoic acid 0.003g 0g N/A
Omega-6 - Gamma-linoleic acid 0.002g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.032g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g 0g N/A
Omega-6 - Linoleic acid 0.734g 0.209g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swiss cheese 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
48%
Swiss cheese
17%
Greek yogurt
Minerals Daily Need Coverage Score
87%
Swiss cheese
19%
Greek yogurt

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