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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 of Vitamin B12 96% more than Greek yogurt.
  • Swiss cheese contains 144 times more Vitamin A than Greek yogurt. While Swiss cheese contains 288µg of Vitamin A, Greek yogurt contains only 2µg.
  • The amount of Saturated Fat in Greek yogurt is lower.

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% 63% 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% 0.9% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 3.8% 8.2%
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%
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 Opinion
Calories 393kcal 97kcal Swiss cheese
Protein 26.96g 9g Swiss cheese
Fats 30.99g 5g Swiss cheese
Net carbs 1.44g 3.98g Greek yogurt
Carbs 1.44g 3.98g Greek yogurt
Cholesterol 93mg 13mg Greek yogurt
Magnesium 33mg 11mg Swiss cheese
Calcium 890mg 100mg Swiss cheese
Potassium 72mg 141mg Greek yogurt
Iron 0.13mg 0mg Swiss cheese
Sugar 0g 4g Swiss cheese
Copper 0.047mg 0.017mg Swiss cheese
Zinc 4.37mg 0.52mg Swiss cheese
Phosphorus 574mg 135mg Swiss cheese
Sodium 187mg 35mg Greek yogurt
Vitamin A 1047IU 15IU Swiss cheese
Vitamin A 288µg 2µg Swiss cheese
Vitamin E 0.6mg 0.01mg Swiss cheese
Manganese 0.026mg 0.009mg Swiss cheese
Selenium 30µg 9.7µg Swiss cheese
Vitamin B1 0.011mg 0.023mg Greek yogurt
Vitamin B2 0.302mg 0.278mg Swiss cheese
Vitamin B3 0.064mg 0.208mg Greek yogurt
Vitamin B5 0.353mg 0.331mg Swiss cheese
Vitamin B6 0.071mg 0.063mg Swiss cheese
Vitamin B12 3.06µg 0.75µg Swiss cheese
Vitamin K 1.4µg 0µg Swiss cheese
Folate 10µg 5µg Swiss cheese
Trans Fat 0.987g 0g Greek yogurt
Choline 15.5mg 15.1mg Swiss cheese
Saturated Fat 18.227g 2.395g Greek yogurt
Monounsaturated Fat 8.046g 2.136g Swiss cheese
Polyunsaturated fat 1.341g 0.469g 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 0g 0.004g Greek yogurt
Omega-3 - ALA 0.125g 0.023g Swiss cheese
Omega-3 - DPA 0.018g 0g Swiss cheese
Omega-3 - Eicosatrienoic acid 0.003g 0g Swiss cheese
Omega-6 - Gamma-linoleic acid 0.002g 0g Swiss cheese
Omega-6 - Dihomo-gamma-linoleic acid 0.032g 0g Swiss cheese
Omega-6 - Eicosadienoic acid 0.007g 0g Swiss cheese
Omega-6 - Linoleic acid 0.734g 0.209g Swiss cheese

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
45%
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.