Cheddar Cheese vs. Yogurt

Nutrition comparison of Cheddar Cheese and 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 yogurt (100g each) below using 2020 USDA and NIH data[1].

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

  • Both yogurt and cheddar cheese are high in calcium.
  • Cheddar cheese has 8.7 times less sugar than yogurt.
  • Cheddar cheese has more riboflavin, Vitamin B6, folate and Vitamin B12, however, yogurt contains more niacin.
  • Cheddar cheese is an excellent source of Vitamin A and protein.
  • Yogurt has 6.6 times less cholesterol than cheddar cheese.
Detailed nutritional comparison of cheddar cheese and yogurt 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: Cheddar Cheese (Cheese, cheddar) and Yogurt (Yogurt, plain, whole milk) . Have a correction or suggestions? Shoot us an email.


Image of Cheddar Cheese src
Image of Yogurt src

Calories and Carbs

calories

Cheddar cheese is high in calories and yogurt has 85% less calories than cheddar cheese - yogurt has 61 calories per 100 grams and cheddar cheese has 403 calories.

For macronutrient ratios, cheddar cheese is much lighter in carbs, much heavier in fat and similar to yogurt for protein. Cheddar cheese has a macronutrient ratio of 23:3:74 and for yogurt, 22:30:48 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cheddar Cheese Yogurt
Protein 23% 22%
Carbohydrates 3% 30%
Fat 74% 48%
Alcohol ~ ~

carbohydrates

Both yogurt and cheddar cheese are low in carbohydrates - yogurt has 4.7g of total carbs per 100 grams and cheddar cheese has 3.4g of carbohydrates.

sugar

Cheddar cheese has 8.7 times less sugar than yogurt - yogurt has 4.7g of sugar per 100 grams and cheddar cheese has 0.48g of sugar.

Protein

protein

Cheddar cheese is an excellent source of protein and it has 559% more protein than yogurt - yogurt has 3.5g of protein per 100 grams and cheddar cheese has 22.9g of protein.

Fat

saturated fat

Cheddar cheese is high in saturated fat and yogurt has 89% less saturated fat than cheddar cheese - yogurt has 2.1g of saturated fat per 100 grams and cheddar cheese has 18.9g of saturated fat.

cholesterol

Yogurt has 6.6 times less cholesterol than cheddar cheese - yogurt has 13mg of cholesterol per 100 grams and cheddar cheese has 99mg of cholesterol.

Vitamins

Vitamin C

Yogurt and cheddar cheese contain similar amounts of Vitamin C - yogurt has 0.5mg 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 11 times more Vitamin A than yogurt - yogurt has 27ug of Vitamin A per 100 grams and cheddar cheese has 337ug of Vitamin A.

Vitamin D

Cheddar cheese has 11 times more Vitamin D than yogurt - yogurt has 2iu of Vitamin D per 100 grams and cheddar cheese has 24iu of Vitamin D.

Vitamin E

Yogurt and cheddar cheese contain similar amounts of Vitamin E - yogurt has 0.06mg of Vitamin E per 100 grams and cheddar cheese has 0.71mg of Vitamin E.

Vitamin K

Yogurt and cheddar cheese contain similar amounts of Vitamin K - yogurt has 0.2ug of Vitamin K per 100 grams and cheddar cheese has 2.4ug of Vitamin K.

The B Vitamins

Cheddar cheese has more riboflavin, Vitamin B6, folate and Vitamin B12, however, yogurt contains more niacin. Both cheddar cheese and yogurt contain significant amounts of thiamin and pantothenic acid.

Cheddar Cheese Yogurt
Thiamin 0.029 MG 0.029 MG
Riboflavin 0.428 MG 0.142 MG
Niacin 0.059 MG 0.075 MG
Pantothenic acid 0.41 MG 0.389 MG
Vitamin B6 0.066 MG 0.032 MG
Folate 27 UG 7 UG
Vitamin B12 1.1 UG 0.37 UG

Minerals

calcium

Both yogurt and cheddar cheese are high in calcium. Cheddar cheese has 487% more calcium than yogurt - yogurt has 121mg of calcium per 100 grams and cheddar cheese has 710mg of calcium.

iron

Yogurt and cheddar cheese contain similar amounts of iron - yogurt has 0.05mg of iron per 100 grams and cheddar cheese has 0.14mg of iron.

potassium

Yogurt has 104% more potassium than cheddar cheese - yogurt has 155mg 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 Yogurt
beta-carotene 85 UG 5 UG

Omega-3 and Omega-6

omega 3s

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

Cheddar Cheese Yogurt
alpha linoleic acid 0.114 G 0.027 G
DHA 0.001 G ~
EPA 0.01 G ~
DPA 0.017 G ~
Total 0.142 G 0.027 G

omega 6s

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

Cheddar Cheese Yogurt
other omega 6 0.036 G ~
linoleic acid 1.171 G 0.065 G
Total 1.207 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: Cheddar Cheese (Cheese, cheddar) and Yogurt (Yogurt, plain, whole milk) .

Cheddar Cheese g

()
Daily Values (%)

Yogurt g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does yogurt or cheddar cheese contain more calories in 100 grams?
Cheddar cheese is high in calories and yogurt has 90% less calories than cheddar cheese - yogurt has 61 calories in 100g and cheddar cheese has 403 calories.

Does yogurt or cheddar cheese contain more calcium?
Both yogurt and cheddar cheese are high in calcium. Cheddar cheese has 490% more calcium than yogurt - yogurt has 121mg of calcium in 100 grams and cheddar cheese has 710mg of calcium.