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  6. Greek yogurt vs. Feta

Greek yogurt vs. Feta — In-Depth Nutrition Comparison

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Important differences between Greek yogurt and feta

  • Greek yogurt has less vitamin B2, calcium, vitamin B12, phosphorus, vitamin B6, fats, and zinc.
  • Feta's daily need coverage for saturated fat is 63% more.
  • Greek yogurt is lower in saturated fat.
  • Feta has a higher glycemic index than Greek yogurt.

The food varieties used in the comparison are Yogurt, Greek, plain, whole milk and Cheese, feta.

Infographic

Greek yogurt vs Feta infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 30% 12% 0% 5.7% 14% 58% 4.6% 1.2% 53%
Feta
Feta
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 148% 5.5% 24% 11% 79% 144% 120% 3.7% 82%
Contains more PotassiumPotassium +127.4%
Contains less SodiumSodium -96.2%
Contains more MagnesiumMagnesium +72.7%
Contains more CalciumCalcium +393%
Contains more IronIron +∞%
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%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0.67% 0.2% 5.8% 64% 3.9% 20% 15% 94% 0% 3.8%
Feta
Feta
11
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 6% 42% 3.6% 39% 195% 19% 58% 98% 211% 4.5% 24%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +6150%
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 +540%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Greek yogurt Feta DV% diff.
Saturated fat 2.395g 14.946g 57%
Vitamin B2 0.278mg 0.844mg 44%
Calcium 100mg 493mg 39%
Vitamin B12 0.75µg 1.69µg 39%
Sodium 35mg 917mg 38%
Phosphorus 135mg 337mg 29%
Vitamin B6 0.063mg 0.424mg 28%
Fats 5g 21.28g 25%
Cholesterol 13mg 89mg 25%
Zinc 0.52mg 2.88mg 21%
Vitamin A 2µg 125µg 14%
Vitamin B5 0.331mg 0.967mg 13%
Vitamin B1 0.023mg 0.154mg 11%
Protein 9g 14.21g 10%
Selenium 9.7µg 15µg 10%
Calories 97kcal 264kcal 8%
Iron 0mg 0.65mg 8%
Folate 5µg 32µg 7%
Monounsaturated fat 2.136g 4.623g 6%
Vitamin B3 0.208mg 0.991mg 5%
Vitamin D* 0 IU 16 IU 2%
Vitamin D 0µg 0.4µg 2%
Magnesium 11mg 19mg 2%
Potassium 141mg 62mg 2%
Copper 0.017mg 0.032mg 2%
Vitamin K 0µg 1.8µg 2%
Vitamin E 0.01mg 0.18mg 1%
Manganese 0.009mg 0.028mg 1%
Polyunsaturated fat 0.469g 0.591g 1%
Omega-3 (ALA) 0.023g 1%
Omega-6 (Linoleic acid) 0.209g 1%
Protein per 100 calories 9.3g 5.4g N/A
Calories per 10 g protein 108kcal 186kcal N/A
Weight per 100 calories 103g 38g N/A
Unsaturated / Saturated Fat ratio 1.1 0.35 N/A
Net carbs 3.98g 4.09g N/A
Carbs 3.98g 4.09g 0%
Sugar 4g 4.09g N/A
Choline 15.1mg 15.4mg 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 (DHA) 0.004g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 5% 4% 81%
Protein: 9 g
Fats: 5 g
Carbs: 3.98 g
Water: 81.3 g
Other: 0.72 g
Feta
Feta
3
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 WaterWater +47.2%
Contains more ProteinProtein +57.9%
Contains more FatsFats +325.6%
~equal in Carbs ~4.09g

Fat Type Comparison

Fat type breakdown side-by-side comparison
48% 43% 9%
Saturated fat: Sat. Fat 2.395 g
Monounsaturated fat: Mono. Fat 2.136 g
Polyunsaturated fat: Poly. Fat 0.469 g
Feta
Feta
2
74% 23% 3%
Saturated fat: Sat. Fat 14.946 g
Monounsaturated fat: Mono. Fat 4.623 g
Polyunsaturated fat: Poly. Fat 0.591 g
Contains less Sat. FatSaturated fat -84%
Contains more Mono. FatMonounsaturated fat +116.4%
Contains more Poly. FatPolyunsaturated fat +26%

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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. Greek yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171304/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.