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.
USDA sources for nutritional information: Cheese (Cheese, Mexican blend) and Yogurt (Yogurt, plain, whole milk) . Have a correction or suggestions? Shoot us an email.
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
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.
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 % |
|
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 yogurt or cheese contain more calories in 100 grams?Cheese is high in calories and yogurt has 80% less calories than cheese - yogurt has 61 calories in 100g and cheese has 384 calories.
Does yogurt or cheese contain more calcium?
Both yogurt and cheese are high in calcium. Cheese has 450% more calcium than yogurt - yogurt has 121mg of calcium in 100 grams and cheese has 659mg of calcium.