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Yogurt vs. Cheddar Cheese — In-Depth Nutrition Comparison

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A recap on differences between Yogurt and Cheddar Cheese

  • Cheddar Cheese is higher than Yogurt in Calcium, Phosphorus, Vitamin A RAE, Selenium, Zinc, Vitamin B12, and Vitamin B2.
  • Cheddar Cheese covers your daily Saturated Fat needs 94% more than Yogurt.
  • The amount of Sodium in Yogurt is lower.

Food varieties used in this article are Yogurt, Greek, plain, nonfat and Cheese, cheddar.

Infographic

Yogurt vs Cheddar 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.
Contains more Potassium +85.5%
Contains less Sodium -94.5%
Contains more Calcium +545.5%
Contains more Iron +100%
Contains more Magnesium +145.5%
Contains more Phosphorus +237%
Contains more Zinc +600%
Contains more Copper +76.5%
Contains more Manganese +200%
Contains more Selenium +193.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 3% 8% 58% 13% 5% 15% 6% 2% 53%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 213% 6% 20% 195% 7% 86% 100% 10% 4% 156%
Contains more Potassium +85.5%
Contains less Sodium -94.5%
Contains more Calcium +545.5%
Contains more Iron +100%
Contains more Magnesium +145.5%
Contains more Phosphorus +237%
Contains more Zinc +600%
Contains more Copper +76.5%
Contains more Manganese +200%
Contains more Selenium +193.8%

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.
Yogurt
1
:
Contains more Vitamin B3 +252.5%
Contains more Vitamin A +30950%
Contains more Vitamin E +7000%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +26.1%
Contains more Vitamin B2 +54%
Contains more Vitamin B5 +23.9%
Contains more Folate +285.7%
Contains more Vitamin B12 +46.7%
Contains more Vitamin K +∞%
Equal in Vitamin B6 - 0.066
Equal in Choline - 16.5
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 1% 0% 0% 6% 65% 4% 20% 15% 6% 94% 9% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 75% 15% 18% 0% 8% 99% 2% 25% 16% 21% 138% 9% 6%
Contains more Vitamin B3 +252.5%
Contains more Vitamin A +30950%
Contains more Vitamin E +7000%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +26.1%
Contains more Vitamin B2 +54%
Contains more Vitamin B5 +23.9%
Contains more Folate +285.7%
Contains more Vitamin B12 +46.7%
Contains more Vitamin K +∞%
Equal in Vitamin B6 - 0.066
Equal in Choline - 16.5

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +16.5%
Contains more Water +129.9%
Contains more Protein +124.4%
Contains more Fats +8441%
Contains more Other +415.3%
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more Carbs +16.5%
Contains more Water +129.9%
Contains more Protein +124.4%
Contains more Fats +8441%
Contains more Other +415.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -99.4%
Contains more Monounsaturated Fat +17345.3%
Contains more Polyunsaturated fat +11741.7%
64% 29% 7%
Saturated Fat: 0.117 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.012 g
64% 31% 5%
Saturated Fat: 18.867 g
Monounsaturated Fat: 9.246 g
Polyunsaturated fat: 1.421 g
Contains less Saturated Fat -99.4%
Contains more Monounsaturated Fat +17345.3%
Contains more Polyunsaturated fat +11741.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Lactose +2016.7%
Contains more Galactose +600%
Contains more Glucose +∞%
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.54 g
Maltose: 0 g
Galactose: 0.7 g
54% 25% 21%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.26 g
Fructose: 0 g
Lactose: 0.12 g
Maltose: 0 g
Galactose: 0.1 g
Contains more Lactose +2016.7%
Contains more Galactose +600%
Contains more Glucose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yogurt Cheddar Cheese
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Yogurt Cheddar Cheese Opinion
Net carbs 3.6g 3.09g Yogurt
Protein 10.19g 22.87g Cheddar Cheese
Fats 0.39g 33.31g Cheddar Cheese
Carbs 3.6g 3.09g Yogurt
Calories 59kcal 404kcal Cheddar Cheese
Sugar 3.24g 0.48g Cheddar Cheese
Calcium 110mg 710mg Cheddar Cheese
Iron 0.07mg 0.14mg Cheddar Cheese
Magnesium 11mg 27mg Cheddar Cheese
Phosphorus 135mg 455mg Cheddar Cheese
Potassium 141mg 76mg Yogurt
Sodium 36mg 653mg Yogurt
Zinc 0.52mg 3.64mg Cheddar Cheese
Copper 0.017mg 0.03mg Cheddar Cheese
Manganese 0.009mg 0.027mg Cheddar Cheese
Selenium 9.7µg 28.5µg Cheddar Cheese
Vitamin A 4IU 1242IU Cheddar Cheese
Vitamin A RAE 1µg 330µg Cheddar Cheese
Vitamin E 0.01mg 0.71mg Cheddar Cheese
Vitamin D 0IU 24IU Cheddar Cheese
Vitamin D 0µg 0.6µg Cheddar Cheese
Vitamin B1 0.023mg 0.029mg Cheddar Cheese
Vitamin B2 0.278mg 0.428mg Cheddar Cheese
Vitamin B3 0.208mg 0.059mg Yogurt
Vitamin B5 0.331mg 0.41mg Cheddar Cheese
Vitamin B6 0.063mg 0.066mg Cheddar Cheese
Folate 7µg 27µg Cheddar Cheese
Vitamin B12 0.75µg 1.1µg Cheddar Cheese
Choline 15.1mg 16.5mg Cheddar Cheese
Vitamin K 0µg 2.4µg Cheddar Cheese
Tryptophan 0.547mg Cheddar Cheese
Threonine 1.044mg Cheddar Cheese
Isoleucine 1.206mg Cheddar Cheese
Leucine 1.939mg Cheddar Cheese
Lysine 1.025mg Cheddar Cheese
Methionine 0.547mg Cheddar Cheese
Phenylalanine 1.074mg Cheddar Cheese
Valine 1.404mg Cheddar Cheese
Histidine 0.547mg Cheddar Cheese
Cholesterol 5mg 99mg Yogurt
Trans Fat 0.006g 0.917g Yogurt
Saturated Fat 0.117g 18.867g Yogurt
Omega-3 - DHA 0g 0.001g Cheddar Cheese
Omega-3 - EPA 0g 0.01g Cheddar Cheese
Omega-3 - DPA 0g 0.017g Cheddar Cheese
Monounsaturated Fat 0.053g 9.246g Cheddar Cheese
Polyunsaturated fat 0.012g 1.421g Cheddar Cheese
Omega-6 - Eicosadienoic acid 0g 0.007g Cheddar Cheese
Omega-6 - Linoleic acid 0.01g Yogurt
Omega-3 - ALA 0.001g Yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yogurt Cheddar Cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories 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%
Yogurt
33%
Cheddar Cheese
Minerals Daily Need Coverage Score
19%
Yogurt
79%
Cheddar Cheese

Comparison summary

Which food contains less Sodium?
Yogurt
Yogurt contains less Sodium (difference - 617mg)
Which food is lower in Cholesterol?
Yogurt
Yogurt is lower in Cholesterol (difference - 94mg)
Which food is lower in Saturated Fat?
Yogurt
Yogurt is lower in Saturated Fat (difference - 18.75g)
Which food is lower in Sugar?
Cheddar Cheese
Cheddar Cheese is lower in Sugar (difference - 2.76g)
Which food is lower in glycemic index?
Cheddar Cheese
Cheddar Cheese is lower in glycemic index (difference - 19)
Which food is cheaper?
Cheddar Cheese
Cheddar Cheese is cheaper (difference - $0.6)
Which food is richer in minerals?
Cheddar Cheese
Cheddar Cheese is relatively richer in minerals
Which food is richer in vitamins?
Cheddar Cheese
Cheddar Cheese is relatively richer in vitamins

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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/nutrients
  2. Cheddar Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.