Greek Yogurt vs. Parmesan Cheese

Nutrition comparison of Greek Yogurt and Parmesan Cheese

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of greek yogurt versus parmesan cheese (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in greek yogurt and parmesan cheese:

  • Both parmesan cheese and greek yogurt are high in calcium and protein.
  • Greek yogurt has 5.8 times less cholesterol than parmesan cheese.
  • Parmesan cheese has more Vitamin B12.
  • Parmesan cheese is an excellent source of Vitamin A.
Detailed nutritional comparison of greek yogurt and parmesan cheese is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Parmesan Cheese (Cheese, parmesan, hard) . Have a correction or suggestions? Shoot us an email.

Image of Greek Yogurt src
Image of Parmesan Cheese src

Calories and Carbs

calories

Parmesan cheese is high in calories and greek yogurt has 81% less calories than parmesan cheese - parmesan cheese has 392 calories per 100 grams and greek yogurt has 73 calories.

For macronutrient ratios, greek yogurt is heavier in protein, heavier in carbs and much lighter in fat compared to parmesan cheese per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for parmesan cheese, 38:3:59 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Greek Yogurt Parmesan Cheese
Protein 55% 38%
Carbohydrates 22% 3%
Fat 24% 59%
Alcohol ~ ~

carbohydrates

Both parmesan cheese and greek yogurt are low in carbohydrates - parmesan cheese has 3.2g of total carbs per 100 grams and greek yogurt has 3.9g of carbohydrates.

sugar

Parmesan cheese and greek yogurt contain similar amounts of sugar - parmesan cheese has 0.11g of sugar per 100 grams and greek yogurt has 3.6g of sugar.

Protein

protein

Both parmesan cheese and greek yogurt are high in protein. Parmesan cheese has 259% more protein than greek yogurt - parmesan cheese has 35.8g of protein per 100 grams and greek yogurt has 10g of protein.

Fat

saturated fat

Parmesan cheese is high in saturated fat and greek yogurt has 92% less saturated fat than parmesan cheese - parmesan cheese has 14.9g of saturated fat per 100 grams and greek yogurt has 1.2g of saturated fat.

trans fat

Both greek yogurt and parmesan cheese are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and parmesan cheese does not contain significant amounts.

cholesterol

Greek yogurt has 5.8 times less cholesterol than parmesan cheese - parmesan cheese has 68mg of cholesterol per 100 grams and greek yogurt has 10mg of cholesterol.

Vitamins

Vitamin C

Greek yogurt has more Vitamin C than parmesan cheese - greek yogurt has 0.8mg of Vitamin C per 100 grams and parmesan cheese does not contain significant amounts.

Vitamin A

Parmesan cheese is an excellent source of Vitamin A and it has 130% more Vitamin A than greek yogurt - parmesan cheese has 207ug of Vitamin A per 100 grams and greek yogurt has 90ug of Vitamin A.

Vitamin D

Parmesan cheese has more Vitamin D than greek yogurt - parmesan cheese has 19iu of Vitamin D per 100 grams and greek yogurt does not contain significant amounts.

Vitamin E

Parmesan cheese and greek yogurt contain similar amounts of Vitamin E - parmesan cheese has 0.22mg of Vitamin E per 100 grams and greek yogurt has 0.04mg of Vitamin E.

Vitamin K

Parmesan cheese and greek yogurt contain similar amounts of Vitamin K - parmesan cheese has 1.7ug of Vitamin K per 100 grams and greek yogurt has 0.2ug of Vitamin K.

The B Vitamins

Parmesan cheese has more Vitamin B12. Both greek yogurt and parmesan cheese contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Greek Yogurt Parmesan Cheese
Thiamin 0.044 MG 0.039 MG
Riboflavin 0.233 MG 0.332 MG
Niacin 0.197 MG 0.271 MG
Pantothenic acid 0.47 MG 0.453 MG
Vitamin B6 0.055 MG 0.091 MG
Folate 12 UG 7 UG
Vitamin B12 0.52 UG 1.2 UG

Minerals

calcium

Both parmesan cheese and greek yogurt are high in calcium. Parmesan cheese has 930% more calcium than greek yogurt - parmesan cheese has 1184mg of calcium per 100 grams and greek yogurt has 115mg of calcium.

iron

Parmesan cheese has 19 times more iron than greek yogurt - parmesan cheese has 0.82mg of iron per 100 grams and greek yogurt has 0.04mg of iron.

potassium

Greek yogurt has 53% more potassium than parmesan cheese - parmesan cheese has 92mg of potassium per 100 grams and greek yogurt has 141mg 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,

Greek Yogurt Parmesan Cheese
beta-carotene 6 UG 66 UG
lutein + zeaxanthin 1 UG ~

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, parmesan cheese has more alpha linoleic acid (ALA) than greek yogurt per 100 grams.

Greek Yogurt Parmesan Cheese
alpha linoleic acid 0.007 G 0.297 G
Total 0.007 G 0.297 G

omega 6s

Comparing omega-6 fatty acids, parmesan cheese has more linoleic acid than greek yogurt per 100 grams.

Greek Yogurt Parmesan Cheese
other omega 6 0.002 G ~
linoleic acid 0.065 G 0.272 G
Total 0.067 G 0.272 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: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Parmesan Cheese (Cheese, parmesan, hard) .

Greek Yogurt g

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FAQ

Does parmesan cheese or greek yogurt contain more calories in 100 grams?
Parmesan cheese is high in calories and greek yogurt has 80% less calories than parmesan cheese - parmesan cheese has 392 calories in 100g and greek yogurt has 73 calories.

Is parmesan cheese or greek yogurt better for protein?
Both parmesan cheese and greek yogurt are high in protein. Parmesan cheese has 260% more protein than greek yogurt - parmesan cheese has 35.8g of protein per 100 grams and greek yogurt has 10g of protein.

Does parmesan cheese or greek yogurt contain more calcium?
Both parmesan cheese and greek yogurt are high in calcium. Parmesan cheese has 930% more calcium than greek yogurt - parmesan cheese has 1184mg of calcium in 100 grams and greek yogurt has 115mg of calcium.