Feta Cheese vs. Yogurt

Nutrition comparison of Feta Cheese and Yogurt


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

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

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

  • Both yogurt and feta cheese are high in calcium.
  • Feta cheese has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
  • Feta cheese is a great source of Vitamin A.
  • Feta cheese is an excellent source of protein.
  • Yogurt has 5.8 times less cholesterol than feta cheese.
Detailed nutritional comparison of feta 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: Feta Cheese (Cheese, feta) and Yogurt (Yogurt, plain, whole milk) . Have a correction or suggestions? Shoot us an email.


Image of Feta Cheese src
Image of Yogurt src

Calories and Carbs

calories

Feta cheese is high in calories and yogurt has 77% less calories than feta cheese - yogurt has 61 calories per 100 grams and feta cheese has 265 calories.

For macronutrient ratios, feta cheese is much lighter in carbs, much heavier in fat and similar to yogurt for protein. Feta cheese has a macronutrient ratio of 21:6:73 and for yogurt, 22:30:48 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Feta Cheese Yogurt
Protein 21% 22%
Carbohydrates 6% 30%
Fat 73% 48%
Alcohol ~ ~

carbohydrates

Both yogurt and feta cheese are low in carbohydrates - yogurt has 4.7g of total carbs per 100 grams and feta cheese has 3.9g of carbohydrates.

sugar

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

Protein

protein

Feta cheese is an excellent source of protein and it has 310% more protein than yogurt - yogurt has 3.5g of protein per 100 grams and feta cheese has 14.2g of protein.

Fat

saturated fat

Feta cheese is high in saturated fat and yogurt has 84% less saturated fat than feta cheese - yogurt has 2.1g of saturated fat per 100 grams and feta cheese has 13.3g of saturated fat.

cholesterol

Yogurt has 5.8 times less cholesterol than feta cheese - yogurt has 13mg of cholesterol per 100 grams and feta cheese has 89mg of cholesterol.

Vitamins

Vitamin C

Yogurt and feta cheese contain similar amounts of Vitamin C - yogurt has 0.5mg of Vitamin C per 100 grams and feta cheese does not contain significant amounts.

Vitamin A

Feta cheese is a great source of Vitamin A and it has 363% more Vitamin A than yogurt - yogurt has 27ug of Vitamin A per 100 grams and feta cheese has 125ug of Vitamin A.

Vitamin D

Yogurt and feta cheese contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and feta cheese has 16iu of Vitamin D.

Vitamin E

Yogurt and feta cheese contain similar amounts of Vitamin E - yogurt has 0.06mg of Vitamin E per 100 grams and feta cheese has 0.18mg of Vitamin E.

Vitamin K

Yogurt and feta cheese contain similar amounts of Vitamin K - yogurt has 0.2ug of Vitamin K per 100 grams and feta cheese has 1.8ug of Vitamin K.

The B Vitamins

Feta cheese has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.

Feta Cheese Yogurt
Thiamin 0.154 MG 0.029 MG
Riboflavin 0.844 MG 0.142 MG
Niacin 0.991 MG 0.075 MG
Pantothenic acid 0.967 MG 0.389 MG
Vitamin B6 0.424 MG 0.032 MG
Folate 32 UG 7 UG
Vitamin B12 1.69 UG 0.37 UG

Minerals

calcium

Both yogurt and feta cheese are high in calcium. Feta cheese has 307% more calcium than yogurt - yogurt has 121mg of calcium per 100 grams and feta cheese has 493mg of calcium.

iron

Feta cheese has 12 times more iron than yogurt - yogurt has 0.05mg of iron per 100 grams and feta cheese has 0.65mg of iron.

potassium

Yogurt has 150% more potassium than feta cheese - yogurt has 155mg of potassium per 100 grams and feta cheese has 62mg 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, both feta cheese and yogurt contain small amounts of beta-carotene.

Feta Cheese Yogurt
beta-carotene 3 UG 5 UG

Omega-3 and Omega-6

omega 3s

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

Feta Cheese Yogurt
alpha linoleic acid 0.265 G 0.027 G
Total 0.265 G 0.027 G

omega 6s

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

Feta Cheese Yogurt
linoleic acid 0.326 G 0.065 G
Total 0.326 G 0.065 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Feta Cheese or Yogurt .

Note: The specific food items compared are: Feta Cheese (Cheese, feta) and Yogurt (Yogurt, plain, whole milk) .

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FAQ

Does yogurt or feta cheese contain more calories in 100 grams?
Feta cheese is high in calories and yogurt has 80% less calories than feta cheese - yogurt has 61 calories in 100g and feta cheese has 265 calories.

Does yogurt or feta cheese contain more calcium?
Both yogurt and feta cheese are high in calcium. Feta cheese has 310% more calcium than yogurt - yogurt has 121mg of calcium in 100 grams and feta cheese has 493mg of calcium.