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Yogurt vs. Feta — In-Depth Nutrition Comparison

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A recap on the differences between yogurt and feta

  • 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.
  • 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
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%
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 -96.1%
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%

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
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% 0.33% 0.2% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3%
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 +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 Yogurt Feta DV% diff.
Saturated fat 0.117g 14.946g 67%
Vitamin B2 0.278mg 0.844mg 44%
Vitamin B12 0.75µg 1.69µg 39%
Calcium 110mg 493mg 38%
Sodium 36mg 917mg 38%
Fats 0.39g 21.28g 32%
Phosphorus 135mg 337mg 29%
Cholesterol 5mg 89mg 28%
Vitamin B6 0.063mg 0.424mg 28%
Zinc 0.52mg 2.88mg 21%
Vitamin A 1µg 125µg 14%
Vitamin B5 0.331mg 0.967mg 13%
Vitamin B1 0.023mg 0.154mg 11%
Monounsaturated fat 0.053g 4.623g 11%
Calories 59kcal 264kcal 10%
Selenium 9.7µg 15µg 10%
Protein 10.19g 14.21g 8%
Iron 0.07mg 0.65mg 7%
Folate 7µg 32µg 6%
Vitamin B3 0.208mg 0.991mg 5%
Polyunsaturated fat 0.012g 0.591g 4%
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%
Protein per 100 calories 17g 5.4g N/A
Calories per 10 g protein 58kcal 186kcal N/A
Weight per 100 calories 169g 38g N/A
Unsaturated / Saturated Fat ratio 0.56 0.35 N/A
Net carbs 3.6g 4.09g N/A
Carbs 3.6g 4.09g 0%
Sugar 3.24g 4.09g N/A
Trans fat 0.006g 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 - ALA 0.001g N/A
Omega-6 - Linoleic acid 0.01g 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
Feta
Feta
4
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 +54.1%
Contains more ProteinProtein +39.5%
Contains more FatsFats +5356.4%
Contains more CarbsCarbs +13.6%
Contains more OtherOther +622.2%

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
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 -99.2%
Contains more Mono. FatMonounsaturated fat +8622.6%
Contains more Poly. FatPolyunsaturated fat +4825%

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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. 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.