Feta vs. Yogurt — In-Depth Nutrition Comparison

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A recap on the differences between feta and yogurt

Feta is higher than yogurt in vitamin B2, vitamin B12, calcium, phosphorus, vitamin B6, zinc, and vitamin B5.
Feta covers your daily saturated fat needs 74% more than yogurt.
Feta contains 25 times more sodium than yogurt. While feta contains 917mg of sodium, yogurt contains only 36mg.
The amount of saturated fat in yogurt is lower.

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

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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.

Feta

Yogurt

Contains more MagnesiumMagnesium	+72.7%
Contains more CalciumCalcium	+348.2%
Contains more IronIron	+828.6%
Contains more CopperCopper	+88.2%
Contains more ZincZinc	+453.8%
Contains more PhosphorusPhosphorus	+149.6%
Contains more ManganeseManganese	+211.1%
Contains more SeleniumSelenium	+54.6%

Contains more PotassiumPotassium	+127.4%
Contains less SodiumSodium	-96.1%

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.

Feta

Yogurt

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+12400%
Contains more Vitamin EVitamin E	+1700%
Contains more Vitamin B1Vitamin B1	+569.6%
Contains more Vitamin B2Vitamin B2	+203.6%
Contains more Vitamin B3Vitamin B3	+376.4%
Contains more Vitamin B5Vitamin B5	+192.1%
Contains more Vitamin B6Vitamin B6	+573%
Contains more Vitamin B12Vitamin B12	+125.3%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+357.1%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	14.946g	0.117g	67%
Vitamin B2	0.844mg	0.278mg	44%
Vitamin B12	1.69µg	0.75µg	39%
Calcium	493mg	110mg	38%
Sodium	917mg	36mg	38%
Fats	21.28g	0.39g	32%
Phosphorus	337mg	135mg	29%
Cholesterol	89mg	5mg	28%
Vitamin B6	0.424mg	0.063mg	28%
Zinc	2.88mg	0.52mg	21%
Vitamin A	125µg	1µg	14%
Vitamin B5	0.967mg	0.331mg	13%
Vitamin B1	0.154mg	0.023mg	11%
Monounsaturated fat	4.623g	0.053g	11%
Calories	264kcal	59kcal	10%
Selenium	15µg	9.7µg	10%
Protein	14.21g	10.19g	8%
Iron	0.65mg	0.07mg	7%
Folate	32µg	7µg	6%
Vitamin B3	0.991mg	0.208mg	5%
Polyunsaturated fat	0.591g	0.012g	4%
Vitamin D*	16 IU	0 IU	2%
Vitamin D	0.4µg	0µg	2%
Magnesium	19mg	11mg	2%
Potassium	62mg	141mg	2%
Copper	0.032mg	0.017mg	2%
Vitamin K	1.8µg	0µg	2%
Vitamin E	0.18mg	0.01mg	1%
Manganese	0.028mg	0.009mg	1%
Protein per 100 calories	5.4g	17g	N/A
Calories per 10 g protein	186kcal	58kcal	N/A
Weight per 100 calories	38g	169g	N/A
Unsaturated / Saturated Fat ratio	0.35	0.56	N/A
Net carbs	4.09g	3.6g	N/A
Carbs	4.09g	3.6g	0%
Sugar	4.09g	3.24g	N/A
Trans fat		0.006g	N/A
Choline	15.4mg	15.1mg	0%
Tryptophan	0.2mg		0%
Threonine	0.637mg		0%
Isoleucine	0.803mg		0%
Leucine	1.395mg		0%
Lysine	1.219mg		0%
Methionine	0.368mg		0%
Phenylalanine	0.675mg		0%
Valine	1.065mg		0%
Histidine	0.397mg		0%
Omega-3 - ALA		0.001g	N/A
Omega-6 - Linoleic acid		0.01g	N/A