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  6. Yogurt vs. Parmesan

Yogurt vs. Parmesan — In-Depth Nutrition Comparison

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How are yogurt and parmesan different?

  • Parmesan is higher than yogurt in calcium, phosphorus, selenium, zinc, vitamin B12, vitamin A, and vitamin B2.
  • Parmesan covers your daily need for sodium, 77% more than yogurt.
  • Yogurt is lower in cholesterol.

Yogurt, Greek, plain, nonfat and Cheese, parmesan, grated types were used in this article.

Infographic

Yogurt vs Parmesan 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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 256% 16% 18% 13% 115% 269% 235% 9.3% 188%
Contains less SodiumSodium -98%
Contains more MagnesiumMagnesium +209.1%
Contains more CalciumCalcium +675.5%
Contains more PotassiumPotassium +27.7%
Contains more IronIron +600%
Contains more CopperCopper +135.3%
Contains more ZincZinc +707.7%
Contains more PhosphorusPhosphorus +364.4%
Contains more ManganeseManganese +688.9%
Contains more SeleniumSelenium +254.6%

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
2
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% 0.33% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
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% 87% 11% 7.5% 6.5% 83% 1.5% 27% 19% 175% 4.3% 4.5% 7.7%
Contains more Vitamin B3Vitamin B3 +160%
Contains more FolateFolate +16.7%
Contains more Vitamin AVitamin A +26100%
Contains more Vitamin EVitamin E +5200%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +13%
Contains more Vitamin B2Vitamin B2 +28.8%
Contains more Vitamin B5Vitamin B5 +36%
Contains more Vitamin B6Vitamin B6 +28.6%
Contains more Vitamin B12Vitamin B12 +86.7%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Choline ~14.1mg

All nutrients comparison - raw data values

Nutrient Yogurt Parmesan DV% diff.
Sodium 36mg 1804mg 77%
Calcium 110mg 853mg 74%
Phosphorus 135mg 627mg 70%
Saturated fat 0.117g 15.371g 69%
Selenium 9.7µg 34.4µg 45%
Fats 0.39g 27.84g 42%
Protein 10.19g 28.42g 36%
Zinc 0.52mg 4.2mg 33%
Vitamin A 1µg 262µg 29%
Vitamin B12 0.75µg 1.4µg 27%
Cholesterol 5mg 86mg 27%
Calories 59kcal 420kcal 18%
Monounsaturated fat 0.053g 7.13g 18%
Polyunsaturated fat 0.012g 1.386g 9%
Vitamin B2 0.278mg 0.358mg 6%
Iron 0.07mg 0.49mg 5%
Magnesium 11mg 34mg 5%
Manganese 0.009mg 0.071mg 3%
Copper 0.017mg 0.04mg 3%
Vitamin D 0µg 0.5µg 3%
Vitamin E 0.01mg 0.53mg 3%
Vitamin D 0IU 21IU 3%
Carbs 3.6g 13.91g 3%
Vitamin B5 0.331mg 0.45mg 2%
Vitamin K 0µg 1.7µg 1%
Vitamin B6 0.063mg 0.081mg 1%
Potassium 141mg 180mg 1%
Vitamin B3 0.208mg 0.08mg 1%
Net carbs 3.6g 13.91g N/A
Sugar 3.24g 0.07g N/A
Vitamin B1 0.023mg 0.026mg 0%
Folate 7µg 6µg 0%
Trans fat 0.006g 0.876g N/A
Choline 15.1mg 14.1mg 0%
Tryptophan 0.383mg 0%
Threonine 1.075mg 0%
Isoleucine 1.455mg 0%
Leucine 2.747mg 0%
Lysine 2.201mg 0%
Methionine 0.751mg 0%
Phenylalanine 1.538mg 0%
Valine 1.865mg 0%
Histidine 0.806mg 0%
Omega-3 - ALA 0.001g 0.102g N/A
Omega-3 - DPA 0g 0.015g N/A
Omega-3 - Eicosatrienoic acid 0g 0.002g N/A
Omega-6 - Gamma-linoleic acid 0g 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0g 0.026g N/A
Omega-6 - Eicosadienoic acid 0g 0.006g N/A
Omega-6 - Linoleic acid 0.01g 0.87g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yogurt
Yogurt
1
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
28% 28% 14% 23% 7%
Protein: 28.42 g
Fats: 27.84 g
Carbs: 13.91 g
Water: 22.65 g
Other: 7.18 g
Contains more WaterWater +275.7%
Contains more ProteinProtein +178.9%
Contains more FatsFats +7038.5%
Contains more CarbsCarbs +286.4%
Contains more OtherOther +897.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yogurt
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
64% 30% 6%
Saturated fat: Sat. Fat 15.371 g
Monounsaturated fat: Mono. Fat 7.13 g
Polyunsaturated fat: Poly. Fat 1.386 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +13352.8%
Contains more Poly. FatPolyunsaturated fat +11450%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Yogurt
Yogurt
2
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
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.07 g
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +900%
~equal in Starch ~0g
~equal in Sucrose ~0g
~equal in Glucose ~0g
~equal in Fructose ~0g
~equal in Maltose ~0g

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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. Parmesan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171247/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.