Nonfat Greek fruit yogurt vs Puerto Rican white cheese

Nonfat Greek fruit yogurtPuerto Rican white cheese
Same weightSame caloriesOne serving

In short

Gram for gram, there are 3.6 times as many calories in puerto Rican white cheese as in nonfat Greek fruit yogurt (298 vs 83 in 100 g). Most of those in puerto Rican white cheese come from fat.

More in nonfat Greek fruit yogurt: riboflavin and vitamin D. More in puerto Rican white cheese: saturated fat, vitamin B12 (2.7×), calcium (6×), total fat and 8 more. Everything else is within 4% of a day's needs.

Calories, and where they come from

Nonfat Greek fruit yogurt83 cal

9.2 g protein · 10.8 g carbs (8.2 g sugars) · 0.34 g fat

Puerto Rican white cheese298 cal

18.9 g protein · 3 g carbs (2.3 g sugars) · 23.4 g fat

Share of the calories fromproteincarbsfat

Where they differ

Bar length is the share of a day's needs (FDA Daily Value) in 100 g of each. Every row uses the same scale, so a short difference in length is a small difference. Color says which food, never which is better.

0%37.5%75%
  • Saturated fatlimit0.097 g · 14 g
    <1%70%
  • Vitamin B120.62 µg · 1.7 µg
    26%70%
  • Calcium101 mg · 602 mg
    8%46%
  • Total fat0.34 g · 23.4 g
    <1%30%
  • Sodiumlimit36 mg · 626 mg
    2%27%
  • Cholesterollimit4 mg · 76 mg
    1%25%
  • Zinc0.48 mg · 2.9 mg
    4%26%
  • Phosphorus123 mg · 390 mg
    10%31%
  • Protein9.2 g · 18.9 g
    18%38%
  • Selenium9 µg · 19.3 µg
    16%35%
  • Vitamin A1 µg · 152 µg
    <1%17%
  • Riboflavin (B2)0.26 mg · 0.17 mg
    20%13%
  • Vitamin D0.9 µg · 0 µg
    5%0%
  • Magnesium10 mg · 28 mg
    2%7%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in 100 g of each.

  • Carbohydrates10.8 g · 3 g4%·1%
  • Fiber0.1 g · 0 g<1%·0%
  • Potassium134 mg · 126 mg3%·3%
  • Iron0.12 mg · 0 mg1%·0%
  • Copper0.026 mg · 0 mg3%·0%
  • Vitamin C1 mg · 0 mg1%·0%
  • Vitamin E0.02 mg · 0.37 mg<1%·2%
  • Vitamin K0 µg · 1 µg0%·1%
  • Thiamin (B1)0.021 mg · 0.042 mg2%·4%
  • Niacin (B3)0.19 mg · 0.027 mg1%·<1%
  • Vitamin B60.059 mg · 0.076 mg3%·4%
  • Folate7 µg · 7 µg2%·2%
  • Choline14.6 mg · 12.5 mg3%·2%

From USDA FoodData Central: Nonfat Greek fruit yogurt (Survey (FNDDS) 2705432), Puerto Rican white cheese (Survey (FNDDS) 2705755). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.

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Compare Nonfat Greek fruit yogurt withGreek yogurt with oatsPlain nonfat Greek yogurtPlain whole milk Greek yogurtWhole milk Greek fruit yogurt
Nonfat Greek fruit yogurt vs Puerto Rican white cheese: nutrition compared | MyFoodAnalysis