Parmesan Cheese vs. Yogurt
Nutrition comparison of Parmesan Cheese and Yogurt
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
parmesan cheese
versus
yogurt
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in parmesan cheese and yogurt:
- Both parmesan cheese and yogurt are high in calcium.
- Parmesan cheese has 41.3 times less sugar than yogurt.
- Parmesan cheese has more riboflavin, Vitamin B6 and Vitamin B12.
- Parmesan cheese is an excellent source of Vitamin A and protein.
- Yogurt has 4.2 times less cholesterol than parmesan cheese.
USDA sources for nutritional information: Parmesan Cheese (Cheese, parmesan, hard) and Yogurt (Yogurt, plain, whole milk) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Parmesan cheese is high in calories and yogurt has 84% less calories than parmesan cheese - parmesan cheese has 392 calories per 100 grams and yogurt has 61 calories.
For macronutrient ratios, parmesan cheese is heavier in protein, much lighter in carbs and heavier in fat compared to yogurt per calorie. Parmesan cheese has a macronutrient ratio of 38:3:59 and for yogurt, 22:30:48 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Parmesan Cheese | Yogurt | |
|---|---|---|
| Protein | 38% | 22% |
| Carbohydrates | 3% | 30% |
| Fat | 59% | 48% |
| Alcohol | ~ | ~ |
carbohydrates
Both parmesan cheese and yogurt are low in carbohydrates - parmesan cheese has 3.2g of total carbs per 100 grams and yogurt has 4.7g of carbohydrates.
sugar
Parmesan cheese has 41.3 times less sugar than yogurt - parmesan cheese has 0.11g of sugar per 100 grams and yogurt has 4.7g of sugar.
Protein
protein
Parmesan cheese is an excellent source of protein and it has 930% more protein than yogurt - parmesan cheese has 35.8g of protein per 100 grams and yogurt has 3.5g of protein.
Fat
saturated fat
Parmesan cheese is high in saturated fat and yogurt has 86% less saturated fat than parmesan cheese - parmesan cheese has 14.9g of saturated fat per 100 grams and yogurt has 2.1g of saturated fat.
cholesterol
Yogurt has 4.2 times less cholesterol than parmesan cheese - parmesan cheese has 68mg of cholesterol per 100 grams and yogurt has 13mg of cholesterol.
Vitamins
Vitamin C
Yogurt and parmesan cheese contain similar amounts of Vitamin C - yogurt has 0.5mg 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 667% more Vitamin A than yogurt - parmesan cheese has 207ug of Vitamin A per 100 grams and yogurt has 27ug of Vitamin A.
Vitamin D
Parmesan cheese has 850% more Vitamin D than yogurt - parmesan cheese has 19iu of Vitamin D per 100 grams and yogurt has 2iu of Vitamin D.
Vitamin E
Parmesan cheese and yogurt contain similar amounts of Vitamin E - parmesan cheese has 0.22mg of Vitamin E per 100 grams and yogurt has 0.06mg of Vitamin E.
Vitamin K
Parmesan cheese and yogurt contain similar amounts of Vitamin K - parmesan cheese has 1.7ug of Vitamin K per 100 grams and yogurt has 0.2ug of Vitamin K.
The B Vitamins
Parmesan cheese has more riboflavin, Vitamin B6 and Vitamin B12. Both parmesan cheese and yogurt contain significant amounts of thiamin, niacin, pantothenic acid and folate.
| Parmesan Cheese | Yogurt | |
|---|---|---|
| Thiamin | 0.039 MG | 0.029 MG |
| Riboflavin | 0.332 MG | 0.142 MG |
| Niacin | 0.271 MG | 0.075 MG |
| Pantothenic acid | 0.453 MG | 0.389 MG |
| Vitamin B6 | 0.091 MG | 0.032 MG |
| Folate | 7 UG | 7 UG |
| Vitamin B12 | 1.2 UG | 0.37 UG |
Minerals
calcium
Both parmesan cheese and yogurt are high in calcium. Parmesan cheese has 879% more calcium than yogurt - parmesan cheese has 1184mg of calcium per 100 grams and yogurt has 121mg of calcium.
iron
Parmesan cheese has 15 times more iron than yogurt - parmesan cheese has 0.82mg of iron per 100 grams and yogurt has 0.05mg of iron.
potassium
Yogurt has 68% more potassium than parmesan cheese - parmesan cheese has 92mg of potassium per 100 grams and yogurt has 155mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, parmesan cheese has more alpha linoleic acid (ALA) than yogurt per 100 grams.
| Parmesan Cheese | Yogurt | |
|---|---|---|
| alpha linoleic acid | 0.297 G | 0.027 G |
| Total | 0.297 G | 0.027 G |
omega 6s
Comparing omega-6 fatty acids, parmesan cheese has more linoleic acid than yogurt per 100 grams.
| Parmesan Cheese | Yogurt | |
|---|---|---|
| linoleic acid | 0.272 G | 0.065 G |
| Total | 0.272 G | 0.065 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: Parmesan Cheese (Cheese, parmesan, hard) and Yogurt (Yogurt, plain, whole milk) .
Parmesan Cheese g
()
|
Daily Values (%) |
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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 parmesan cheese or yogurt contain more calories in 100 grams?Parmesan cheese is high in calories and yogurt has 80% less calories than parmesan cheese - parmesan cheese has 392 calories in 100g and yogurt has 61 calories.
Is parmesan cheese or yogurt better for protein?
Parmesan cheese is a fantastic source of protein and it has 930% more protein than yogurt - parmesan cheese has 35.8g of protein per 100 grams and yogurt has 3.5g of protein.
Does parmesan cheese or yogurt contain more calcium?
Both parmesan cheese and yogurt are high in calcium. Parmesan cheese has 880% more calcium than yogurt - parmesan cheese has 1184mg of calcium in 100 grams and yogurt has 121mg of calcium.