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Yogurt vs. Swiss cheese — In-Depth Nutrition Comparison

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What are the main differences between yogurt and Swiss cheese?

  • Yogurt has less vitamin B12, calcium, phosphorus, selenium, zinc, vitamin A, and magnesium than Swiss cheese.
  • Swiss cheese's daily need coverage for vitamin B12 is 96% higher.
  • Yogurt contains less sodium.

We used Yogurt, Greek, plain, nonfat and Cheese, swiss types in this comparison.

Infographic

Yogurt vs Swiss 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.
Yogurt
Yogurt
2
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% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
Contains more PotassiumPotassium +95.8%
Contains less SodiumSodium -80.7%
Contains more MagnesiumMagnesium +200%
Contains more CalciumCalcium +709.1%
Contains more IronIron +85.7%
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%

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% 96% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
Contains more Vitamin B1Vitamin B1 +109.1%
Contains more Vitamin B3Vitamin B3 +225%
Contains more Vitamin AVitamin A +28700%
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 +42.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.302mg
~equal in Vitamin B5 ~0.353mg
~equal in Choline ~15.5mg

All nutrients comparison - raw data values

Nutrient Yogurt Swiss cheese DV% diff.
Vitamin B12 0.75µg 3.06µg 96%
Saturated fat 0.117g 18.227g 82%
Calcium 110mg 890mg 78%
Phosphorus 135mg 574mg 63%
Fats 0.39g 30.99g 47%
Selenium 9.7µg 30µg 37%
Zinc 0.52mg 4.37mg 35%
Protein 10.19g 26.96g 34%
Vitamin A 1µg 288µg 32%
Cholesterol 5mg 93mg 29%
Monounsaturated fat 0.053g 8.046g 20%
Calories 59kcal 393kcal 17%
Polyunsaturated fat 0.012g 1.341g 9%
Sodium 36mg 187mg 7%
Magnesium 11mg 33mg 5%
Vitamin E 0.01mg 0.6mg 4%
Copper 0.017mg 0.047mg 3%
Potassium 141mg 72mg 2%
Vitamin B2 0.278mg 0.302mg 2%
Carbs 3.6g 1.44g 1%
Iron 0.07mg 0.13mg 1%
Manganese 0.009mg 0.026mg 1%
Vitamin B1 0.023mg 0.011mg 1%
Vitamin B3 0.208mg 0.064mg 1%
Vitamin B6 0.063mg 0.071mg 1%
Vitamin K 0µg 1.4µg 1%
Folate 7µg 10µg 1%
Net carbs 3.6g 1.44g N/A
Sugar 3.24g 0g N/A
Vitamin B5 0.331mg 0.353mg 0%
Trans fat 0.006g 0.987g N/A
Choline 15.1mg 15.5mg 0%
Tryptophan 0.401mg 0%
Threonine 1.038mg 0%
Isoleucine 1.537mg 0%
Leucine 2.959mg 0%
Lysine 2.585mg 0%
Methionine 0.784mg 0%
Phenylalanine 1.662mg 0%
Valine 2.139mg 0%
Histidine 1.065mg 0%
Omega-3 - ALA 0.001g 0.125g N/A
Omega-3 - DPA 0g 0.018g N/A
Omega-3 - Eicosatrienoic acid 0g 0.003g N/A
Omega-6 - Gamma-linoleic acid 0g 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0g 0.032g N/A
Omega-6 - Eicosadienoic acid 0g 0.007g N/A
Omega-6 - Linoleic acid 0.01g 0.734g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yogurt
Yogurt
2
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
Contains more CarbsCarbs +150%
Contains more WaterWater +126.1%
Contains more ProteinProtein +164.6%
Contains more FatsFats +7846.2%
Contains more OtherOther +313.9%

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
66% 29% 5%
Saturated fat: Sat. Fat 18.227 g
Monounsaturated fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +15081.1%
Contains more Poly. FatPolyunsaturated fat +11075%

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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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/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.