Feta Cheese vs. Yogurt
Nutrition comparison of Feta Cheese and Yogurt
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
feta cheese
versus
yogurt
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in feta cheese and yogurt:
- Both yogurt and feta cheese are high in calcium.
- Feta cheese has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Feta cheese is a great source of Vitamin A.
- Feta cheese is an excellent source of protein.
- Yogurt has 5.8 times less cholesterol than feta cheese.
USDA sources for nutritional information: Feta Cheese (Cheese, feta) and Yogurt (Yogurt, plain, whole milk) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Feta cheese is high in calories and yogurt has 77% less calories than feta cheese - yogurt has 61 calories per 100 grams and feta cheese has 265 calories.
For macronutrient ratios, feta cheese is much lighter in carbs, much heavier in fat and similar to yogurt for protein. Feta cheese has a macronutrient ratio of 21:6:73 and for yogurt, 22:30:48 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Feta Cheese | Yogurt | |
|---|---|---|
| Protein | 21% | 22% |
| Carbohydrates | 6% | 30% |
| Fat | 73% | 48% |
| Alcohol | ~ | ~ |
carbohydrates
Both yogurt and feta cheese are low in carbohydrates - yogurt has 4.7g of total carbs per 100 grams and feta cheese has 3.9g of carbohydrates.
sugar
Feta cheese has less sugar than yogurt - yogurt has 4.7g of sugar per 100 grams and feta cheese does not contain significant amounts.
Protein
protein
Feta cheese is an excellent source of protein and it has 310% more protein than yogurt - yogurt has 3.5g of protein per 100 grams and feta cheese has 14.2g of protein.
Fat
saturated fat
Feta cheese is high in saturated fat and yogurt has 84% less saturated fat than feta cheese - yogurt has 2.1g of saturated fat per 100 grams and feta cheese has 13.3g of saturated fat.
cholesterol
Yogurt has 5.8 times less cholesterol than feta cheese - yogurt has 13mg of cholesterol per 100 grams and feta cheese has 89mg of cholesterol.
Vitamins
Vitamin C
Yogurt and feta cheese contain similar amounts of Vitamin C - yogurt has 0.5mg of Vitamin C per 100 grams and feta cheese does not contain significant amounts.
Vitamin A
Feta cheese is a great source of Vitamin A and it has 363% more Vitamin A than yogurt - yogurt has 27ug of Vitamin A per 100 grams and feta cheese has 125ug of Vitamin A.
Vitamin D
Yogurt and feta cheese contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and feta cheese has 16iu of Vitamin D.
Vitamin E
Yogurt and feta cheese contain similar amounts of Vitamin E - yogurt has 0.06mg of Vitamin E per 100 grams and feta cheese has 0.18mg of Vitamin E.
Vitamin K
Yogurt and feta cheese contain similar amounts of Vitamin K - yogurt has 0.2ug of Vitamin K per 100 grams and feta cheese has 1.8ug of Vitamin K.
The B Vitamins
Feta cheese has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Feta Cheese | Yogurt | |
|---|---|---|
| Thiamin | 0.154 MG | 0.029 MG |
| Riboflavin | 0.844 MG | 0.142 MG |
| Niacin | 0.991 MG | 0.075 MG |
| Pantothenic acid | 0.967 MG | 0.389 MG |
| Vitamin B6 | 0.424 MG | 0.032 MG |
| Folate | 32 UG | 7 UG |
| Vitamin B12 | 1.69 UG | 0.37 UG |
Minerals
calcium
Both yogurt and feta cheese are high in calcium. Feta cheese has 307% more calcium than yogurt - yogurt has 121mg of calcium per 100 grams and feta cheese has 493mg of calcium.
iron
Feta cheese has 12 times more iron than yogurt - yogurt has 0.05mg of iron per 100 grams and feta cheese has 0.65mg of iron.
potassium
Yogurt has 150% more potassium than feta cheese - yogurt has 155mg of potassium per 100 grams and feta cheese has 62mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both feta cheese and yogurt contain small amounts of beta-carotene.
| Feta Cheese | Yogurt | |
|---|---|---|
| beta-carotene | 3 UG | 5 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, feta cheese has more alpha linoleic acid (ALA) than yogurt per 100 grams.
| Feta Cheese | Yogurt | |
|---|---|---|
| alpha linoleic acid | 0.265 G | 0.027 G |
| Total | 0.265 G | 0.027 G |
omega 6s
Comparing omega-6 fatty acids, feta cheese has more linoleic acid than yogurt per 100 grams.
| Feta Cheese | Yogurt | |
|---|---|---|
| linoleic acid | 0.326 G | 0.065 G |
| Total | 0.326 G | 0.065 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Feta Cheese or Yogurt .
Note: The specific food items compared are: Feta Cheese (Cheese, feta) and Yogurt (Yogurt, plain, whole milk) .
Feta Cheese g
()
|
Daily Values (%) |
Yogurt g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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| MG % |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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MG % | |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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UG % | |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
|
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does yogurt or feta cheese contain more calories in 100 grams?Feta cheese is high in calories and yogurt has 80% less calories than feta cheese - yogurt has 61 calories in 100g and feta cheese has 265 calories.
Does yogurt or feta cheese contain more calcium?
Both yogurt and feta cheese are high in calcium. Feta cheese has 310% more calcium than yogurt - yogurt has 121mg of calcium in 100 grams and feta cheese has 493mg of calcium.