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.
USDA sources for nutritional information: Cheddar Cheese (Cheese, cheddar) and Yogurt (Yogurt, plain, whole milk) . Have a correction or suggestions? Shoot us an email.
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
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 % |
|
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 % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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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 % |
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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 % |
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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 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.