Cheese vs. Greek Yogurt
Nutrition comparison of 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
cheese
versus
greek yogurt
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheese and greek yogurt:
- Both greek yogurt and cheese are high in calcium and protein.
- Cheese has more Vitamin B12.
- Cheese is an excellent source of Vitamin A.
- Greek yogurt has 8.5 times less cholesterol than cheese.
USDA sources for nutritional information: Cheese (Cheese, Mexican blend) and Greek Yogurt (Yogurt, Greek, plain, lowfat) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cheese is high in calories and greek yogurt has 81% less calories than cheese - greek yogurt has 73 calories per 100 grams and cheese has 384 calories.
For macronutrient ratios, cheese is much lighter in protein, much lighter in carbs and much heavier in fat compared to greek yogurt per calorie. Cheese has a macronutrient ratio of 25:0:75 and for greek yogurt, 55:22:24 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheese | Greek Yogurt | |
|---|---|---|
| Protein | 25% | 55% |
| Carbohydrates | ~ | 22% |
| Fat | 75% | 24% |
| Alcohol | ~ | ~ |
carbohydrates
Both greek yogurt and cheese are low in carbohydrates - greek yogurt has 3.9g of total carbs per 100 grams and cheese has 0.13g of carbohydrates.
sugar
Cheese has less sugar than greek yogurt - greek yogurt has 3.6g of sugar per 100 grams and cheese does not contain significant amounts.
Protein
protein
Both greek yogurt and cheese are high in protein. Cheese has 137% more protein than greek yogurt - greek yogurt has 10g of protein per 100 grams and cheese has 23.5g of protein.
Fat
saturated fat
Cheese is high in saturated fat and greek yogurt has 92% less saturated fat than cheese - greek yogurt has 1.2g of saturated fat per 100 grams and cheese has 16.1g of saturated fat.
trans fat
Both greek yogurt and cheese are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and cheese does not contain significant amounts.
cholesterol
Greek yogurt has 8.5 times less cholesterol than cheese - greek yogurt has 10mg of cholesterol per 100 grams and cheese has 95mg of cholesterol.
Vitamins
Vitamin C
Greek yogurt has more Vitamin C than cheese - greek yogurt has 0.8mg of Vitamin C per 100 grams and cheese does not contain significant amounts.
Vitamin A
Cheese is an excellent source of Vitamin A and it has 93% more Vitamin A than greek yogurt - greek yogurt has 90ug of Vitamin A per 100 grams and cheese has 174ug of Vitamin A.
Vitamin D
Cheese has more Vitamin D than greek yogurt - cheese has 21iu of Vitamin D per 100 grams and greek yogurt does not contain significant amounts.
Vitamin E
Greek yogurt and cheese contain similar amounts of Vitamin E - greek yogurt has 0.04mg of Vitamin E per 100 grams and cheese has 0.25mg of Vitamin E.
Vitamin K
Greek yogurt and cheese contain similar amounts of Vitamin K - greek yogurt has 0.2ug of Vitamin K per 100 grams and cheese has 2.5ug of Vitamin K.
The B Vitamins
Cheese has more Vitamin B12. Both cheese and greek yogurt contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Cheese | Greek Yogurt | |
|---|---|---|
| Thiamin | 0.023 MG | 0.044 MG |
| Riboflavin | 0.318 MG | 0.233 MG |
| Niacin | 0.114 MG | 0.197 MG |
| Pantothenic acid | 0.249 MG | 0.47 MG |
| Vitamin B6 | 0.061 MG | 0.055 MG |
| Folate | 13 UG | 12 UG |
| Vitamin B12 | 1.23 UG | 0.52 UG |
Minerals
calcium
Both greek yogurt and cheese are high in calcium. Cheese has 473% more calcium than greek yogurt - greek yogurt has 115mg of calcium per 100 grams and cheese has 659mg of calcium.
iron
Cheese has 13 times more iron than greek yogurt - greek yogurt has 0.04mg of iron per 100 grams and cheese has 0.59mg of iron.
potassium
Greek yogurt has 66% more potassium than cheese - greek yogurt has 141mg of potassium per 100 grams and cheese has 85mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cheese has more alpha linoleic acid (ALA) than greek yogurt per 100 grams.
| Cheese | Greek Yogurt | |
|---|---|---|
| alpha linoleic acid | 0.332 G | 0.007 G |
| Total | 0.332 G | 0.007 G |
omega 6s
Comparing omega-6 fatty acids, cheese has more linoleic acid than greek yogurt per 100 grams.
| Cheese | Greek Yogurt | |
|---|---|---|
| linoleic acid | 0.532 G | 0.065 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.532 G | 0.067 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 Cheese or Greek Yogurt .
Note: The specific food items compared are: Cheese (Cheese, Mexican blend) and Greek Yogurt (Yogurt, Greek, plain, lowfat) .
Cheese g
()
|
Daily Values (%) |
Greek Yogurt g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
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 % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
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 cheese contain more calories in 100 grams?Cheese is high in calories and greek yogurt has 80% less calories than cheese - greek yogurt has 73 calories in 100g and cheese has 384 calories.
Is greek yogurt or cheese better for protein?
Both greek yogurt and cheese are high in protein. Cheese has 140% more protein than greek yogurt - greek yogurt has 10g of protein per 100 grams and cheese has 23.5g of protein.
Does greek yogurt or cheese contain more calcium?
Both greek yogurt and cheese are high in calcium. Cheese has 470% more calcium than greek yogurt - greek yogurt has 115mg of calcium in 100 grams and cheese has 659mg of calcium.