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  6. Yogurt vs. Cheese sandwich

Yogurt vs. Cheese sandwich — In-Depth Nutrition Comparison

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How are Yogurt and Cheese sandwich different?

  • Yogurt is higher in Vitamin B12, however, Cheese sandwich is richer in Manganese, Phosphorus, Iron, Vitamin B1, Selenium, Vitamin B3, and Copper.
  • Daily need coverage for Manganese from Cheese sandwich is 47% higher.
  • Yogurt contains 6 times more Vitamin B12 than Cheese sandwich. While Yogurt contains 0.75µg of Vitamin B12, Cheese sandwich contains only 0.12µg.
  • Yogurt has less Sodium.

Yogurt, Greek, plain, nonfat and Crackers, wheat, sandwich, with cheese filling are the varieties used in this article.

Infographic

Yogurt vs Cheese sandwich 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.
Yogurt
Yogurt
1
:
9
Cheese sandwich
Cheese sandwich
Contains less Sodium -95.7%
Contains more Calcium +85.5%
Contains more Iron +3642.9%
Contains more Magnesium +390.9%
Contains more Phosphorus +183%
Contains more Potassium +117%
Contains more Zinc +67.3%
Contains more Copper +841.2%
Contains more Manganese +11933.3%
Contains more Selenium +150.5%
Yogurt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 3% 8% 58% 13% 5% 15% 6% 2% 53%
Cheese sandwich
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 62% 99% 39% 164% 27% 110% 24% 54% 142% 133%
Contains less Sodium -95.7%
Contains more Calcium +85.5%
Contains more Iron +3642.9%
Contains more Magnesium +390.9%
Contains more Phosphorus +183%
Contains more Potassium +117%
Contains more Zinc +67.3%
Contains more Copper +841.2%
Contains more Manganese +11933.3%
Contains more Selenium +150.5%

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
Yogurt
4
:
8
Cheese sandwich
Cheese sandwich
Contains more Vitamin B12 +525%
Contains more Vitamin A +1675%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1456.5%
Contains more Vitamin B2 +53.6%
Contains more Vitamin B3 +1431.3%
Contains more Vitamin B5 +87.9%
Contains more Vitamin B6 +314.3%
Contains more Folate +814.3%
Yogurt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 6% 65% 4% 20% 15% 6% 94% 0%
Cheese sandwich
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 0% 0% 5% 90% 99% 60% 38% 61% 48% 15% 0%
Contains more Vitamin B12 +525%
Contains more Vitamin A +1675%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1456.5%
Contains more Vitamin B2 +53.6%
Contains more Vitamin B3 +1431.3%
Contains more Vitamin B5 +87.9%
Contains more Vitamin B6 +314.3%
Contains more Folate +814.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yogurt
Yogurt
2
:
3
Cheese sandwich
Cheese sandwich
Contains more Water +2559.4%
Contains more Fats +6310.3%
Contains more Carbs +1516.7%
Contains more Other +427.8%
Equal in Protein - 9.8
Yogurt
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Cheese sandwich
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 g
Contains more Water +2559.4%
Contains more Fats +6310.3%
Contains more Carbs +1516.7%
Contains more Other +427.8%
Equal in Protein - 9.8

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yogurt
Yogurt
1
:
2
Cheese sandwich
Cheese sandwich
Contains less Saturated Fat -97.2%
Contains more Monounsaturated Fat +19430.2%
Contains more Polyunsaturated fat +76283.3%
Yogurt
64% 29% 7%
Saturated Fat: 0.117 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.012 g
Cheese sandwich
17% 44% 39%
Saturated Fat: 4.129 g
Monounsaturated Fat: 10.351 g
Polyunsaturated fat: 9.166 g
Contains less Saturated Fat -97.2%
Contains more Monounsaturated Fat +19430.2%
Contains more Polyunsaturated fat +76283.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yogurt Cheese sandwich Opinion
Net carbs 3.6g 55.1g Cheese sandwich
Protein 10.19g 9.8g Yogurt
Fats 0.39g 25g Cheese sandwich
Carbs 3.6g 58.2g Cheese sandwich
Calories 59kcal 497kcal Cheese sandwich
Sugar 3.24g Cheese sandwich
Fiber 0g 3.1g Cheese sandwich
Calcium 110mg 204mg Cheese sandwich
Iron 0.07mg 2.62mg Cheese sandwich
Magnesium 11mg 54mg Cheese sandwich
Phosphorus 135mg 382mg Cheese sandwich
Potassium 141mg 306mg Cheese sandwich
Sodium 36mg 839mg Yogurt
Zinc 0.52mg 0.87mg Cheese sandwich
Copper 0.017mg 0.16mg Cheese sandwich
Manganese 0.009mg 1.083mg Cheese sandwich
Selenium 9.7µg 24.3µg Cheese sandwich
Vitamin A 4IU 71IU Cheese sandwich
Vitamin A RAE 1µg 21µg Cheese sandwich
Vitamin E 0.01mg Yogurt
Vitamin C 0mg 1.5mg Cheese sandwich
Vitamin B1 0.023mg 0.358mg Cheese sandwich
Vitamin B2 0.278mg 0.427mg Cheese sandwich
Vitamin B3 0.208mg 3.185mg Cheese sandwich
Vitamin B5 0.331mg 0.622mg Cheese sandwich
Vitamin B6 0.063mg 0.261mg Cheese sandwich
Folate 7µg 64µg Cheese sandwich
Vitamin B12 0.75µg 0.12µg Yogurt
Tryptophan 0.13mg Cheese sandwich
Threonine 0.298mg Cheese sandwich
Isoleucine 0.383mg Cheese sandwich
Leucine 0.698mg Cheese sandwich
Lysine 0.344mg Cheese sandwich
Methionine 0.167mg Cheese sandwich
Phenylalanine 0.472mg Cheese sandwich
Valine 0.438mg Cheese sandwich
Histidine 0.219mg Cheese sandwich
Cholesterol 5mg 7mg Yogurt
Trans Fat 0.006g Cheese sandwich
Saturated Fat 0.117g 4.129g Yogurt
Monounsaturated Fat 0.053g 10.351g Cheese sandwich
Polyunsaturated fat 0.012g 9.166g Cheese sandwich
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 Cheese sandwich
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
35%
Cheese sandwich
Minerals Daily Need Coverage Score
19%
Yogurt
85%
Cheese sandwich

Comparison summary

Which food contains less Sodium?
Yogurt
Yogurt contains less Sodium (difference - 803mg)
Which food is lower in Cholesterol?
Yogurt
Yogurt is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Yogurt
Yogurt is lower in Saturated Fat (difference - 4.012g)
Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 35)
Which food is lower in Sugar?
Cheese sandwich
Cheese sandwich is lower in Sugar (difference - 3.24g)
Which food is cheaper?
Cheese sandwich
Cheese sandwich is cheaper (difference - $2.6)
Which food is richer in minerals?
Cheese sandwich
Cheese sandwich is relatively richer in minerals
Which food is richer in vitamins?
Cheese sandwich
Cheese sandwich 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. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.