Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Dairy
  4. Yogurt
  5. Compare
  6. Yogurt vs. Feta

Yogurt vs. Feta — In-Depth Nutrition Comparison

Compare

A recap on differences between Yogurt and Feta

  • Feta is higher than Yogurt in Vitamin B2, Vitamin B12, Calcium, Phosphorus, Vitamin B6, Zinc, and Vitamin A RAE.
  • Feta covers your daily Saturated Fat needs 74% more than Yogurt.
  • The amount of Cholesterol in Yogurt is lower.

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

Infographic

Yogurt vs Feta 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
2
:
8
Feta
Feta
Contains more Potassium +127.4%
Contains less Sodium -96.1%
Contains more Calcium +348.2%
Contains more Iron +828.6%
Contains more Magnesium +72.7%
Contains more Phosphorus +149.6%
Contains more Zinc +453.8%
Contains more Copper +88.2%
Contains more Manganese +211.1%
Contains more Selenium +54.6%
Yogurt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 3% 8% 58% 13% 5% 15% 6% 2% 53%
Feta
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 148% 25% 14% 145% 6% 120% 79% 11% 4% 82%
Contains more Potassium +127.4%
Contains less Sodium -96.1%
Contains more Calcium +348.2%
Contains more Iron +828.6%
Contains more Magnesium +72.7%
Contains more Phosphorus +149.6%
Contains more Zinc +453.8%
Contains more Copper +88.2%
Contains more Manganese +211.1%
Contains more Selenium +54.6%

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
0
:
11
Feta
Feta
Contains more Vitamin A +10450%
Contains more Vitamin E +1700%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +569.6%
Contains more Vitamin B2 +203.6%
Contains more Vitamin B3 +376.4%
Contains more Vitamin B5 +192.1%
Contains more Vitamin B6 +573%
Contains more Folate +357.1%
Contains more Vitamin B12 +125.3%
Contains more Vitamin K +∞%
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%
Feta
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 4% 12% 0% 39% 195% 19% 59% 98% 24% 212% 5%
Contains more Vitamin A +10450%
Contains more Vitamin E +1700%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +569.6%
Contains more Vitamin B2 +203.6%
Contains more Vitamin B3 +376.4%
Contains more Vitamin B5 +192.1%
Contains more Vitamin B6 +573%
Contains more Folate +357.1%
Contains more Vitamin B12 +125.3%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yogurt
Yogurt
1
:
4
Feta
Feta
Contains more Water +54.1%
Contains more Protein +39.5%
Contains more Fats +5356.4%
Contains more Carbs +13.6%
Contains more Other +622.2%
Yogurt
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Feta
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 g
Contains more Water +54.1%
Contains more Protein +39.5%
Contains more Fats +5356.4%
Contains more Carbs +13.6%
Contains more Other +622.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yogurt
Yogurt
1
:
2
Feta
Feta
Contains less Saturated Fat -99.2%
Contains more Monounsaturated Fat +8622.6%
Contains more Polyunsaturated fat +4825%
Yogurt
64% 29% 7%
Saturated Fat: 0.117 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.012 g
Feta
74% 23% 3%
Saturated Fat: 14.946 g
Monounsaturated Fat: 4.623 g
Polyunsaturated fat: 0.591 g
Contains less Saturated Fat -99.2%
Contains more Monounsaturated Fat +8622.6%
Contains more Polyunsaturated fat +4825%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yogurt Feta
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat 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 Feta Opinion
Net carbs 3.6g 4.09g Feta
Protein 10.19g 14.21g Feta
Fats 0.39g 21.28g Feta
Carbs 3.6g 4.09g Feta
Calories 59kcal 264kcal Feta
Sugar 3.24g 4.09g Yogurt
Calcium 110mg 493mg Feta
Iron 0.07mg 0.65mg Feta
Magnesium 11mg 19mg Feta
Phosphorus 135mg 337mg Feta
Potassium 141mg 62mg Yogurt
Sodium 36mg 917mg Yogurt
Zinc 0.52mg 2.88mg Feta
Copper 0.017mg 0.032mg Feta
Manganese 0.009mg 0.028mg Feta
Selenium 9.7µg 15µg Feta
Vitamin A 4IU 422IU Feta
Vitamin A RAE 1µg 125µg Feta
Vitamin E 0.01mg 0.18mg Feta
Vitamin D 0IU 16IU Feta
Vitamin D 0µg 0.4µg Feta
Vitamin B1 0.023mg 0.154mg Feta
Vitamin B2 0.278mg 0.844mg Feta
Vitamin B3 0.208mg 0.991mg Feta
Vitamin B5 0.331mg 0.967mg Feta
Vitamin B6 0.063mg 0.424mg Feta
Folate 7µg 32µg Feta
Vitamin B12 0.75µg 1.69µg Feta
Vitamin K 0µg 1.8µg Feta
Tryptophan 0.2mg Feta
Threonine 0.637mg Feta
Isoleucine 0.803mg Feta
Leucine 1.395mg Feta
Lysine 1.219mg Feta
Methionine 0.368mg Feta
Phenylalanine 0.675mg Feta
Valine 1.065mg Feta
Histidine 0.397mg Feta
Cholesterol 5mg 89mg Yogurt
Trans Fat 0.006g Feta
Saturated Fat 0.117g 14.946g Yogurt
Monounsaturated Fat 0.053g 4.623g Feta
Polyunsaturated fat 0.012g 0.591g Feta
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 Feta
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Yogurt
Yogurt vs Soft serve
Soft serve
Yogurt
Yogurt vs Ice cream sandwich
Ice cream sandwich
Yogurt
Yogurt vs Whipped cream
Whipped cream
Feta
Feta vs Cream cheese
Cream cheese
Feta
Feta vs Fontina
Fontina
Feta
Feta vs Edam
Edam

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
57%
Feta
Minerals Daily Need Coverage Score
19%
Yogurt
63%
Feta

Comparison summary

Which food is lower in Sugar?
Yogurt
Yogurt is lower in Sugar (difference - 0.85g)
Which food contains less Sodium?
Yogurt
Yogurt contains less Sodium (difference - 881mg)
Which food is lower in Cholesterol?
Yogurt
Yogurt is lower in Cholesterol (difference - 84mg)
Which food is lower in Saturated Fat?
Yogurt
Yogurt is lower in Saturated Fat (difference - 14.829g)
Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 8)
Which food is cheaper?
Feta
Feta is cheaper (difference - $0.1)
Which food is richer in minerals?
Feta
Feta is relatively richer in minerals
Which food is richer in vitamins?
Feta
Feta 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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.