Cheese vs. Vanilla Yogurt
Nutrition comparison of Cheese and Vanilla Yogurt
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cheese
versus
vanilla yogurt
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheese and vanilla yogurt:
- Both cheese and vanilla yogurt are high in calcium.
- Cheese has 103.1 times less carbohydrates than vanilla yogurt.
- Cheese has more pantothenic acid and Vitamin B12.
- Cheese is an excellent source of Vitamin A and protein.
- Vanilla yogurt has 8.5 times less cholesterol than cheese.
- Vanilla yogurt is a great source of potassium.
USDA sources for nutritional information: Cheese (Cheese, Mexican blend) and Vanilla Yogurt (Yogurt, vanilla, whole milk) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cheese is high in calories and vanilla yogurt has 74% less calories than cheese - cheese has 384 calories per 100 grams and vanilla yogurt has 100 calories.
For macronutrient ratios, cheese is heavier in protein, much lighter in carbs and much heavier in fat compared to vanilla yogurt per calorie. Cheese has a macronutrient ratio of 25:0:75 and for vanilla yogurt, 19:53:28 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheese | Vanilla Yogurt | |
|---|---|---|
| Protein | 25% | 19% |
| Carbohydrates | ~ | 53% |
| Fat | 75% | 28% |
| Alcohol | ~ | ~ |
carbohydrates
Cheese has 103.1 times less carbohydrates than vanilla yogurt - cheese has 0.13g of total carbs per 100 grams and vanilla yogurt has 13.5g of carbohydrates.
sugar
Cheese has less sugar than vanilla yogurt - vanilla yogurt has 13.5g of sugar per 100 grams and cheese does not contain significant amounts.
Protein
protein
Cheese is an excellent source of protein and it has 386% more protein than vanilla yogurt - cheese has 23.5g of protein per 100 grams and vanilla yogurt has 4.8g of protein.
Fat
saturated fat
Cheese is high in saturated fat and vanilla yogurt has 88% less saturated fat than cheese - cheese has 16.1g of saturated fat per 100 grams and vanilla yogurt has 2g of saturated fat.
cholesterol
Vanilla yogurt has 8.5 times less cholesterol than cheese - cheese has 95mg of cholesterol per 100 grams and vanilla yogurt has 10mg of cholesterol.
Vitamins
Vitamin C
Vanilla yogurt has more Vitamin C than cheese - vanilla 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 521% more Vitamin A than vanilla yogurt - cheese has 174ug of Vitamin A per 100 grams and vanilla yogurt has 28ug of Vitamin A.
Vitamin D
Cheese has more Vitamin D than vanilla yogurt - cheese has 21iu of Vitamin D per 100 grams and vanilla yogurt does not contain significant amounts.
Vitamin E
Cheese and vanilla yogurt contain similar amounts of Vitamin E - cheese has 0.25mg of Vitamin E per 100 grams and vanilla yogurt has 0.07mg of Vitamin E.
Vitamin K
Cheese and vanilla yogurt contain similar amounts of Vitamin K - cheese has 2.5ug of Vitamin K per 100 grams and vanilla yogurt has 0.3ug of Vitamin K.
The B Vitamins
Cheese has more pantothenic acid and Vitamin B12. Both cheese and vanilla yogurt contain significant amounts of thiamin, riboflavin, niacin, Vitamin B6 and folate.
| Cheese | Vanilla Yogurt | |
|---|---|---|
| Thiamin | 0.023 MG | 0.041 MG |
| Riboflavin | 0.318 MG | 0.197 MG |
| Niacin | 0.114 MG | 0.105 MG |
| Pantothenic acid | 0.249 MG | ~ |
| Vitamin B6 | 0.061 MG | 0.044 MG |
| Folate | 13 UG | 11 UG |
| Vitamin B12 | 1.23 UG | 0.52 UG |
Minerals
calcium
Both cheese and vanilla yogurt are high in calcium. Cheese has 292% more calcium than vanilla yogurt - cheese has 659mg of calcium per 100 grams and vanilla yogurt has 168mg of calcium.
iron
Cheese has 743% more iron than vanilla yogurt - cheese has 0.59mg of iron per 100 grams and vanilla yogurt has 0.07mg of iron.
potassium
Vanilla yogurt is a great source of potassium and it has 153% more potassium than cheese - cheese has 85mg of potassium per 100 grams and vanilla yogurt has 215mg 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 vanilla yogurt per 100 grams.
| Cheese | Vanilla Yogurt | |
|---|---|---|
| alpha linoleic acid | 0.332 G | 0.038 G |
| Total | 0.332 G | 0.038 G |
omega 6s
Comparing omega-6 fatty acids, cheese has more linoleic acid than vanilla yogurt per 100 grams.
| Cheese | Vanilla Yogurt | |
|---|---|---|
| linoleic acid | 0.532 G | 0.068 G |
| Total | 0.532 G | 0.068 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: Cheese (Cheese, Mexican blend) and Vanilla Yogurt (Yogurt, vanilla, whole milk) .
Cheese g
()
|
Daily Values (%) |
Vanilla 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 cheese or vanilla yogurt contain more calories in 100 grams?Cheese is high in calories and vanilla yogurt has 70% less calories than cheese - cheese has 384 calories in 100g and vanilla yogurt has 100 calories.
Does cheese or vanilla yogurt have more carbohydrates?
By weight, cheese has 103.1 times fewer carbohydrates than vanilla yogurt - cheese has 0.13g of carbs for 100g and vanilla yogurt has 13.5g of carbohydrates.
Does cheese or vanilla yogurt contain more calcium?
Both cheese and vanilla yogurt are high in calcium. Cheese has 290% more calcium than vanilla yogurt - cheese has 659mg of calcium in 100 grams and vanilla yogurt has 168mg of calcium.