Cheddar Cheese vs. Greek Yogurt
Nutrition comparison of Cheddar Cheese and Greek Yogurt
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cheddar cheese
versus
greek yogurt
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheddar cheese and greek yogurt:
- Both greek yogurt and cheddar cheese are high in calcium and protein.
- Cheddar cheese is an excellent source of Vitamin A.
- Greek yogurt has 8.9 times less cholesterol than cheddar cheese.
- Greek yogurt has more niacin, however, cheddar cheese contains more folate and Vitamin B12.
USDA sources for nutritional information: Cheddar Cheese (Cheese, cheddar) and Greek Yogurt (Yogurt, Greek, plain, lowfat) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cheddar cheese is high in calories and greek yogurt has 82% less calories than cheddar cheese - greek yogurt has 73 calories per 100 grams and cheddar cheese has 403 calories.
For macronutrient ratios, cheddar cheese is much lighter in protein, lighter in carbs and much heavier in fat compared to greek yogurt per calorie. Cheddar cheese has a macronutrient ratio of 23:3:74 and for greek yogurt, 55:22:24 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheddar Cheese | Greek Yogurt | |
|---|---|---|
| Protein | 23% | 55% |
| Carbohydrates | 3% | 22% |
| Fat | 74% | 24% |
| Alcohol | ~ | ~ |
carbohydrates
Both greek yogurt and cheddar cheese are low in carbohydrates - greek yogurt has 3.9g of total carbs per 100 grams and cheddar cheese has 3.4g of carbohydrates.
sugar
Greek yogurt and cheddar cheese contain similar amounts of sugar - greek yogurt has 3.6g of sugar per 100 grams and cheddar cheese has 0.48g of sugar.
Protein
protein
Both greek yogurt and cheddar cheese are high in protein. Cheddar cheese has 130% more protein than greek yogurt - greek yogurt has 10g of protein per 100 grams and cheddar cheese has 22.9g of protein.
Fat
saturated fat
Cheddar cheese is high in saturated fat and greek yogurt has 93% less saturated fat than cheddar cheese - greek yogurt has 1.2g of saturated fat per 100 grams and cheddar cheese has 18.9g of saturated fat.
trans fat
Both greek yogurt and cheddar cheese are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and cheddar cheese does not contain significant amounts.
cholesterol
Greek yogurt has 8.9 times less cholesterol than cheddar cheese - greek yogurt has 10mg of cholesterol per 100 grams and cheddar cheese has 99mg of cholesterol.
Vitamins
Vitamin C
Greek yogurt has more Vitamin C than cheddar cheese - greek yogurt has 0.8mg of Vitamin C per 100 grams and cheddar cheese does not contain significant amounts.
Vitamin A
Cheddar cheese is an excellent source of Vitamin A and it has 274% more Vitamin A than greek yogurt - greek yogurt has 90ug of Vitamin A per 100 grams and cheddar cheese has 337ug of Vitamin A.
Vitamin D
Cheddar cheese has more Vitamin D than greek yogurt - cheddar cheese has 24iu of Vitamin D per 100 grams and greek yogurt does not contain significant amounts.
Vitamin E
Greek yogurt and cheddar cheese contain similar amounts of Vitamin E - greek yogurt has 0.04mg of Vitamin E per 100 grams and cheddar cheese has 0.71mg of Vitamin E.
Vitamin K
Greek yogurt and cheddar cheese contain similar amounts of Vitamin K - greek yogurt has 0.2ug of Vitamin K per 100 grams and cheddar cheese has 2.4ug of Vitamin K.
The B Vitamins
Greek yogurt has more niacin, however, cheddar cheese contains more folate and Vitamin B12. Both cheddar cheese and greek yogurt contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.
| Cheddar Cheese | Greek Yogurt | |
|---|---|---|
| Thiamin | 0.029 MG | 0.044 MG |
| Riboflavin | 0.428 MG | 0.233 MG |
| Niacin | 0.059 MG | 0.197 MG |
| Pantothenic acid | 0.41 MG | 0.47 MG |
| Vitamin B6 | 0.066 MG | 0.055 MG |
| Folate | 27 UG | 12 UG |
| Vitamin B12 | 1.1 UG | 0.52 UG |
Minerals
calcium
Both greek yogurt and cheddar cheese are high in calcium. Cheddar cheese has 517% more calcium than greek yogurt - greek yogurt has 115mg of calcium per 100 grams and cheddar cheese has 710mg of calcium.
iron
Greek yogurt and cheddar cheese contain similar amounts of iron - greek yogurt has 0.04mg of iron per 100 grams and cheddar cheese has 0.14mg of iron.
potassium
Greek yogurt has 86% more potassium than cheddar cheese - greek yogurt has 141mg of potassium per 100 grams and cheddar cheese has 76mg 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,
| Cheddar Cheese | Greek Yogurt | |
|---|---|---|
| beta-carotene | 85 UG | 6 UG |
| lutein + zeaxanthin | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cheddar cheese has more alpha linoleic acid (ALA) and DPA than greek yogurt per 100 grams.
| Cheddar Cheese | Greek Yogurt | |
|---|---|---|
| alpha linoleic acid | 0.114 G | 0.007 G |
| DHA | 0.001 G | ~ |
| EPA | 0.01 G | ~ |
| DPA | 0.017 G | ~ |
| Total | 0.142 G | 0.007 G |
omega 6s
Comparing omega-6 fatty acids, cheddar cheese has more linoleic acid than greek yogurt per 100 grams.
| Cheddar Cheese | Greek Yogurt | |
|---|---|---|
| other omega 6 | 0.036 G | 0.002 G |
| linoleic acid | 1.171 G | 0.065 G |
| Total | 1.207 G | 0.067 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Cheddar Cheese (Cheese, cheddar) and Greek Yogurt (Yogurt, Greek, plain, lowfat) .
Cheddar Cheese g
()
|
Daily Values (%) |
Greek Yogurt g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
|
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 % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does greek yogurt or cheddar cheese contain more calories in 100 grams?Cheddar cheese is high in calories and greek yogurt has 80% less calories than cheddar cheese - greek yogurt has 73 calories in 100g and cheddar cheese has 403 calories.
Is greek yogurt or cheddar cheese better for protein?
Both greek yogurt and cheddar cheese are high in protein. Cheddar cheese has 130% more protein than greek yogurt - greek yogurt has 10g of protein per 100 grams and cheddar cheese has 22.9g of protein.
Does greek yogurt or cheddar cheese contain more calcium?
Both greek yogurt and cheddar cheese are high in calcium. Cheddar cheese has 520% more calcium than greek yogurt - greek yogurt has 115mg of calcium in 100 grams and cheddar cheese has 710mg of calcium.