Cheese vs. Vanilla Yogurt

Nutrition comparison of Cheese and Vanilla Yogurt


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

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

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

  • Both cheese and vanilla yogurt are high in calcium.
  • Cheese has 103.1 times less carbohydrates than vanilla yogurt.
  • Cheese has more pantothenic acid and Vitamin B12.
  • Cheese is an excellent source of Vitamin A and protein.
  • Vanilla yogurt has 8.5 times less cholesterol than cheese.
  • Vanilla yogurt is a great source of potassium.
Detailed nutritional comparison of cheese and vanilla 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 Vanilla Yogurt (Yogurt, vanilla, whole milk) . Have a correction or suggestions? Shoot us an email.


Image of Cheese src
Image of Vanilla Yogurt src

Calories and Carbs

calories

Cheese is high in calories and vanilla yogurt has 74% less calories than cheese - cheese has 384 calories per 100 grams and vanilla yogurt has 100 calories.

For macronutrient ratios, cheese is heavier in protein, much lighter in carbs and much heavier in fat compared to vanilla yogurt per calorie. Cheese has a macronutrient ratio of 25:0:75 and for vanilla yogurt, 19:53:28 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cheese Vanilla Yogurt
Protein 25% 19%
Carbohydrates ~ 53%
Fat 75% 28%
Alcohol ~ ~

carbohydrates

Cheese has 103.1 times less carbohydrates than vanilla yogurt - cheese has 0.13g of total carbs per 100 grams and vanilla yogurt has 13.5g of carbohydrates.

sugar

Cheese has less sugar than vanilla yogurt - vanilla yogurt has 13.5g of sugar per 100 grams and cheese does not contain significant amounts.

Protein

protein

Cheese is an excellent source of protein and it has 386% more protein than vanilla yogurt - cheese has 23.5g of protein per 100 grams and vanilla yogurt has 4.8g of protein.

Fat

saturated fat

Cheese is high in saturated fat and vanilla yogurt has 88% less saturated fat than cheese - cheese has 16.1g of saturated fat per 100 grams and vanilla yogurt has 2g of saturated fat.

cholesterol

Vanilla yogurt has 8.5 times less cholesterol than cheese - cheese has 95mg of cholesterol per 100 grams and vanilla yogurt has 10mg of cholesterol.

Vitamins

Vitamin C

Vanilla yogurt has more Vitamin C than cheese - vanilla yogurt has 0.8mg 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 521% more Vitamin A than vanilla yogurt - cheese has 174ug of Vitamin A per 100 grams and vanilla yogurt has 28ug of Vitamin A.

Vitamin D

Cheese has more Vitamin D than vanilla yogurt - cheese has 21iu of Vitamin D per 100 grams and vanilla yogurt does not contain significant amounts.

Vitamin E

Cheese and vanilla yogurt contain similar amounts of Vitamin E - cheese has 0.25mg of Vitamin E per 100 grams and vanilla yogurt has 0.07mg of Vitamin E.

Vitamin K

Cheese and vanilla yogurt contain similar amounts of Vitamin K - cheese has 2.5ug of Vitamin K per 100 grams and vanilla yogurt has 0.3ug of Vitamin K.

The B Vitamins

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

Cheese Vanilla Yogurt
Thiamin 0.023 MG 0.041 MG
Riboflavin 0.318 MG 0.197 MG
Niacin 0.114 MG 0.105 MG
Pantothenic acid 0.249 MG ~
Vitamin B6 0.061 MG 0.044 MG
Folate 13 UG 11 UG
Vitamin B12 1.23 UG 0.52 UG

Minerals

calcium

Both cheese and vanilla yogurt are high in calcium. Cheese has 292% more calcium than vanilla yogurt - cheese has 659mg of calcium per 100 grams and vanilla yogurt has 168mg of calcium.

iron

Cheese has 743% more iron than vanilla yogurt - cheese has 0.59mg of iron per 100 grams and vanilla yogurt has 0.07mg of iron.

potassium

Vanilla yogurt is a great source of potassium and it has 153% more potassium than cheese - cheese has 85mg of potassium per 100 grams and vanilla yogurt has 215mg 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 Vanilla Yogurt
beta-carotene 56 UG 6 UG

Omega-3 and Omega-6

omega 3s

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

Cheese Vanilla Yogurt
alpha linoleic acid 0.332 G 0.038 G
Total 0.332 G 0.038 G

omega 6s

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

Cheese Vanilla Yogurt
linoleic acid 0.532 G 0.068 G
Total 0.532 G 0.068 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 Cheese or Vanilla Yogurt .

Note: The specific food items compared are: Cheese (Cheese, Mexican blend) and Vanilla Yogurt (Yogurt, vanilla, whole milk) .

Cheese 100g

( 100 g )
Daily Values (%)

Vanilla Yogurt 100g

( 100 g )
384KCAL 19%
284% calories
100KCAL 5%
0.13G 0.1%
carbohydrates >999%
14G 5%
sugar >999% 14G
32G 50%
932% total fat
3.1G 5%
16G 89%
700% saturated fat
2G 11%
7.9G 788% monounsaturated fat 0.89G
0.86G 681% polyunsaturated fat 0.11G
95MG 850% cholesterol 10MG
607MG 41%
834% sodium
65MG 4%
Vitamins and Minerals
174UG 25%
521% Vitamin A
28UG 4%
Vitamin C >999%
0.8MG 1%
21IU 4%
>999% Vitamin D
659MG 66%
292% calcium
168MG 17%
0.59MG 3%
742% iron
0.07MG 0.4%
25MG 8%
56% magnesium
16MG 5%
85MG 4%
potassium 153%
215MG 9%
0.02MG 2%
thiamin (Vit B1) 100%
0.04MG 4%
0.32MG 29%
60% riboflavin (Vit B2)
0.2MG 18%
0.11MG 1%
niacin (Vit B3)
0.11MG 1%
0.06MG 5%
50% Vitamin B6
0.04MG 3%
0.25MG 5%
>999% pantothenic acid (Vit B5)
13UG 3%
18% folate (Vit B9)
11UG 3%
1.2UG 51%
131% Vitamin B12
0.52UG 22%
0.25MG 2%
257% Vitamin E
0.07MG 1%
2.5UG 3%
733% Vitamin K
0.3UG 0.3%
24G 47%
400% protein
4.8G 10%
16MG 4%
7% choline
15MG 4%
0.03MG 2%
198% copper
0.01MG 1%
8.7UG 0.3%
>999% fluoride
0.02MG 1%
>999% manganese
438MG 63%
232% phosphorus
132MG 19%
15UG 27%
212% selenium
4.8UG 9%
3MG 38%
270% zinc
0.81MG 10%
40G Water 92% 77G


NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, dietary fiber, chlorine, chromium, iodine, molybdenum, biotin (Vit B7), trans fat.

FAQ

Does cheese or vanilla yogurt contain more calories in 100 grams?
Cheese is high in calories and vanilla yogurt has 70% less calories than cheese - cheese has 384 calories in 100g and vanilla yogurt has 100 calories.

Does cheese or vanilla yogurt have more carbohydrates?
By weight, cheese has 103.1 times fewer carbohydrates than vanilla yogurt - cheese has 0.13g of carbs for 100g and vanilla yogurt has 13.5g of carbohydrates.

Does cheese or vanilla yogurt contain more calcium?
Both cheese and vanilla yogurt are high in calcium. Cheese has 290% more calcium than vanilla yogurt - cheese has 659mg of calcium in 100 grams and vanilla yogurt has 168mg of calcium.