Cheese vs Yogurt
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Yogurt, Greek, plain, lowfat is higher in more vitamins & minerals
Calories (kcal)
Cheese 98
Yogurt 73
Protein (g)
Cheese 11.1
Yogurt 9.95
Carbs (g)
Cheese 3.38
Yogurt 3.94
Fat (g)
Cheese 4.30
Yogurt 1.92
Fiber (g)
Cheese 0
Yogurt 0
Quick answers
Which has more protein?
Cheese, cottage, creamed, large or small curd — 11.1g vs 9.95g per 100g.
Which has fewer calories?
Yogurt, Greek, plain, lowfat — 73 vs 98 kcal per 100g.
Which is more nutrient-dense?
Yogurt, Greek, plain, lowfat scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Cheese | Yogurt | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 98 kcal | 73 kcal | +34% |
| Macronutrients | |||
| Water | 79.8 g | 83.6 g | -5% |
| Protein | 11.1 g | 9.95 g | +12% |
| Total lipid (fat) | 4.30 g | 1.92 g | +124% |
| Carbohydrate, by difference | 3.38 g | 3.94 g | -14% |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.72 g | 1.23 g | +40% |
| Fatty acids, total monounsaturated | 0.778 g | 0.486 g | +60% |
| Fatty acids, total trans | — | 0.060 g | |
| Cholesterol | 17.0 mg | 10.0 mg | +70% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0.800 mg | -100% |
| Thiamin (Vitamin B1) | 0.027 mg | 0.044 mg | -39% |
| Riboflavin (Vitamin B2) | 0.163 mg | 0.233 mg | -30% |
| Niacin (Vitamin B3) | 0.099 mg | 0.197 mg | -50% |
| Pantothenic acid (Vitamin B5) | 0.557 mg | 0.470 mg | +19% |
| Vitamin B-6 — Pyridoxine | 0.046 mg | 0.055 mg | -16% |
| Biotin (Vitamin B7) | 12.0 ug | 12.0 ug | = |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 18.4 mg | 15.2 mg | +21% |
| Vitamin B-12 — Cobalamin | 0.430 ug | 0.520 ug | -17% |
| Vitamin A, RAE | 37.0 ug | 90.0 ug | -59% |
| Carotene, beta | 12.0 ug | 6.00 ug | +100% |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.080 mg | 0.040 mg | +100% |
| Vitamin D (D2 + D3) | 0.100 ug | 0 ug | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0.900 ug | — | |
| Minerals | |||
| Calcium, Ca | 83.0 mg | 115 mg | -28% |
| Iron, Fe | 0.070 mg | 0.040 mg | +75% |
| Magnesium, Mg | 8.00 mg | 11.0 mg | -27% |
| Phosphorus, P | 159 mg | 137 mg | +16% |
| Potassium, K | 104 mg | 141 mg | -26% |
| Sodium, Na | 315 mg | 34.0 mg | +826% |
| Zinc, Zn | 0.400 mg | 0.600 mg | -33% |
| Copper, Cu | 0.029 mg | 0.021 mg | +38% |
| Manganese, Mn | 0.002 mg | 0.007 mg | -71% |
| Selenium, Se | 9.70 ug | 12.4 ug | -22% |
| Other Nutrients | |||
| Energy | 412 kj | 305 kj | +35% |
| Ash | 1.41 g | 0.630 g | +124% |
| Total Sugars | 2.67 g | 3.56 g | -25% |
| Sucrose | 0 g | 0 g | = |
| Glucose | 0 g | 0 g | = |
| Fructose | 0 g | 0 g | = |
| Lactose | 2.67 g | 2.92 g | -9% |
| Maltose | 0 g | 0 g | = |
| Galactose | 0 g | 0.640 g | -100% |
| Starch | — | 0 g | |
| Fluoride, F | 31.6 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | 12.0 ug | 12.0 ug | = |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 12.0 ug | 12.0 ug | = |
| Betaine | 0.700 mg | — | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 36.0 ug | 90.0 ug | -60% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 140 IU | 309 IU | -55% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 1.00 ug | -100% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 3.00 IU | 0 IU | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0.100 ug | — | |
| Vitamin K1 — Phylloquinone | 0 ug | 0.200 ug | -100% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0.109 g | 0.047 g | +132% |
| SFA 6:0 (Caproic acid) | 0.025 g | 0.035 g | -29% |
| SFA 8:0 (Caprylic acid) | 0.023 g | 0.024 g | -4% |
| SFA 10:0 (Capric acid) | 0.064 g | 0.067 g | -4% |
| SFA 12:0 (Lauric acid) | 0.070 g | 0.062 g | +13% |
| SFA 14:0 (Myristic acid) | 0.263 g | 0.194 g | +36% |
| SFA 15:0 (Pentadecanoic acid) | 0.029 g | 0.021 g | +38% |
| SFA 16:0 (Palmitic acid) | 0.778 g | 0.570 g | +36% |
| SFA 17:0 (Margaric acid) | 0.012 g | 0.012 g | = |
| SFA 18:0 (Stearic acid) | 0.345 g | 0.195 g | +77% |
| SFA 20:0 (Arachidic acid) | — | 0.003 g | |
| SFA 22:0 (Behenic acid) | — | 0 g | |
| SFA 24:0 (Lignoceric acid) | — | 0 g | |
| MUFA 14:1 (Myristoleic acid) | 0.017 g | 0.021 g | -19% |
| MUFA 15:1 (Pentadecenoic acid) | — | 0 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.047 g | 0.031 g | +52% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | — | 0.026 g | |
| MUFA 17:1 (Heptadecenoic acid) | — | 0.003 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.714 g | 0.427 g | +67% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 0.381 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0.004 g | -100% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | — | 0 g | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | — | 0 g | |
| Fatty acids, total polyunsaturated | 0.123 g | 0.076 g | +62% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.105 g | 0.065 g | +62% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 0.048 g | |
| PUFA 18:2 CLAs | — | 0.008 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.017 g | 0.007 g | +143% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | — | 0.007 g | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | — | 0 g | |
| PUFA 18:3i | — | 0 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | — | 0 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | — | 0.002 g | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | — | 0 g | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | — | 0.002 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0.002 g | -100% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:4 (Omega-6, Adrenic acid) | — | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Fatty acids, total trans-monoenoic | — | 0.051 g | |
| TFA 16:1 t | — | 0.005 g | |
| TFA 18:1 t | — | 0.046 g | |
| TFA 22:1 t | — | 0 g | |
| TFA 18:2 t not further defined | — | 0.009 g | |
| Fatty acids, total trans-polyenoic | — | 0.009 g | |
| Tryptophan (EAA) | 0.147 g | 0.030 g | +390% |
| Threonine (EAA) | 0.500 g | 0.216 g | +131% |
| Isoleucine (EAA, BCAA) | 0.591 g | 0.286 g | +107% |
| Leucine (EAA, BCAA) | 1.12 g | 0.529 g | +111% |
| Lysine (EAA) | 0.934 g | 0.471 g | +98% |
| Methionine (EAA) | 0.269 g | 0.155 g | +74% |
| Cystine (conditionally essential) | 0.066 g | 0.048 g | +37% |
| Phenylalanine (EAA) | 0.577 g | 0.286 g | +102% |
| Tyrosine (conditionally essential) | 0.604 g | 0.265 g | +128% |
| Valine (EAA, BCAA) | 0.748 g | 0.434 g | +72% |
| Arginine (conditionally essential) | 0.497 g | 0.158 g | +215% |
| Histidine (EAA) | 0.326 g | 0.130 g | +151% |
| Alanine | 0.384 g | 0.225 g | +71% |
| Aspartic acid | 0.905 g | 0.416 g | +118% |
| Glutamic acid | 2.60 g | 1.03 g | +153% |
| Glycine (conditionally essential) | 0.222 g | 0.127 g | +75% |
| Proline (conditionally essential) | 1.23 g | 0.622 g | +98% |
| Serine | 0.639 g | 0.325 g | +97% |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Purines | |||
| Purine, adenine | 4.00 mg | — | |
| Purine, guanine | 3.70 mg | — | |
| Purine, hypoxanthine | 0 mg | — | |
| Purine, xanthine | 0.300 mg | — | |
| Purines, total | 8.00 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Cheese, cottage, creamed, large or small curd nutrition facts Yogurt, Greek, plain, lowfat nutrition facts Compare other foods →
Dig deeper — biggest differences
Sodium, Na +826% in Cheese, cottage, creamed, large or small curd Vitamin C, total ascorbic acid -100% in Cheese, cottage, creamed, large or small curd Carotene, beta +100% in Cheese, cottage, creamed, large or small curd Vitamin E (alpha-tocopherol) +100% in Cheese, cottage, creamed, large or small curd
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