Cheese vs. Yogurt

Nutrition comparison of Cheese and Yogurt


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

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

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

  • Both yogurt and cheese are high in calcium.
  • Cheese has more riboflavin, Vitamin B6 and Vitamin B12.
  • Cheese is an excellent source of Vitamin A and protein.
  • Yogurt has 6.3 times less cholesterol than cheese.
Detailed nutritional comparison of 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: Cheese (Cheese, Mexican blend) and Yogurt (Yogurt, plain, whole milk) . Have a correction or suggestions? Shoot us an email.


Image of Cheese src
Image of Yogurt src

Calories and Carbs

calories

Cheese is high in calories and yogurt has 84% less calories than cheese - yogurt has 61 calories per 100 grams and cheese has 384 calories.

For macronutrient ratios, cheese is much lighter in carbs, much heavier in fat and similar to yogurt for protein. Cheese has a macronutrient ratio of 25:0:75 and for yogurt, 22:30:48 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cheese Yogurt
Protein 25% 22%
Carbohydrates ~ 30%
Fat 75% 48%
Alcohol ~ ~

carbohydrates

Both yogurt and cheese are low in carbohydrates - yogurt has 4.7g of total carbs per 100 grams and cheese has 0.13g of carbohydrates.

sugar

Cheese has less sugar than yogurt - yogurt has 4.7g of sugar per 100 grams and cheese does not contain significant amounts.



Protein

protein

Cheese is an excellent source of protein and it has 578% more protein than yogurt - yogurt has 3.5g of protein per 100 grams and cheese has 23.5g of protein.

Fat

saturated fat

Cheese is high in saturated fat and yogurt has 87% less saturated fat than cheese - yogurt has 2.1g of saturated fat per 100 grams and cheese has 16.1g of saturated fat.

cholesterol

Yogurt has 6.3 times less cholesterol than cheese - yogurt has 13mg of cholesterol per 100 grams and cheese has 95mg of cholesterol.

Vitamins

Vitamin C

Yogurt and cheese contain similar amounts of Vitamin C - yogurt has 0.5mg 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 544% more Vitamin A than yogurt - yogurt has 27ug of Vitamin A per 100 grams and cheese has 174ug of Vitamin A.

Vitamin D

Cheese has 950% more Vitamin D than yogurt - yogurt has 2iu of Vitamin D per 100 grams and cheese has 21iu of Vitamin D.

Vitamin E

Yogurt and cheese contain similar amounts of Vitamin E - yogurt has 0.06mg of Vitamin E per 100 grams and cheese has 0.25mg of Vitamin E.

Vitamin K

Yogurt and cheese contain similar amounts of Vitamin K - yogurt has 0.2ug of Vitamin K per 100 grams and cheese has 2.5ug of Vitamin K.

The B Vitamins

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

Cheese Yogurt
Thiamin 0.023 MG 0.029 MG
Riboflavin 0.318 MG 0.142 MG
Niacin 0.114 MG 0.075 MG
Pantothenic acid 0.249 MG 0.389 MG
Vitamin B6 0.061 MG 0.032 MG
Folate 13 UG 7 UG
Vitamin B12 1.23 UG 0.37 UG

Minerals

calcium

Both yogurt and cheese are high in calcium. Cheese has 445% more calcium than yogurt - yogurt has 121mg of calcium per 100 grams and cheese has 659mg of calcium.

iron

Cheese has 10 times more iron than yogurt - yogurt has 0.05mg of iron per 100 grams and cheese has 0.59mg of iron.

potassium

Yogurt has 82% more potassium than cheese - yogurt has 155mg of potassium per 100 grams and cheese has 85mg 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,

Cheese Yogurt
beta-carotene 56 UG 5 UG

Omega-3 and Omega-6

omega 3s

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

Cheese Yogurt
alpha linoleic acid 0.332 G 0.027 G
Total 0.332 G 0.027 G

omega 6s

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

Cheese Yogurt
linoleic acid 0.532 G 0.065 G
Total 0.532 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: Cheese (Cheese, Mexican blend) and Yogurt (Yogurt, plain, whole milk) .

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G Water G
G Starch G
G Alcohol G