Nonfat Greek fruit yogurt vs Puerto Rican white cheese

Nonfat Greek fruit yogurtPuerto Rican white cheese
Same weightSame caloriesOne serving

In short

For the same 100 calories you eat 120 g of nonfat Greek fruit yogurt or 34 g of puerto Rican white cheese. Most of those in puerto Rican white cheese come from fat.

More in nonfat Greek fruit yogurt: riboflavin (5.4×), protein, selenium, vitamin B12 and 2 more. More in puerto Rican white cheese: saturated fat, total fat (19×), sodium (4.8×), cholesterol (5.3×) and 2 more. Everything else is within 4% of a day's needs.

Calories, and where they come from

Nonfat Greek fruit yogurt100 cal

120 g · 11.1 g protein · 13 g carbs (9.9 g sugars) · 0.41 g fat

Puerto Rican white cheese100 cal

33.6 g · 6.3 g protein · 0.99 g carbs (0.78 g sugars) · 7.8 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 calories 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%25%50%
  • Saturated fatlimit0.12 g · 4.7 g
    1%23%
  • Riboflavin (B2)0.31 mg · 0.058 mg
    24%4%
  • Total fat0.41 g · 7.8 g
    1%10%
  • Protein11.1 g · 6.3 g
    22%13%
  • Selenium10.8 µg · 6.5 µg
    20%12%
  • Vitamin B120.75 µg · 0.56 µg
    31%23%
  • Sodiumlimit43.4 mg · 210 mg
    2%9%
  • Cholesterollimit4.8 mg · 25.5 mg
    2%9%
  • Calcium122 mg · 202 mg
    9%16%
  • Vitamin A1.2 µg · 51 µg
    <1%6%
  • Vitamin D1.1 µg · 0 µg
    5%0%
  • Carbohydrates13 g · 0.99 g
    5%<1%

Show as: bars · dots

Where they are alike

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

  • Fiber0.12 g · 0 g<1%·0%
  • Potassium161 mg · 42.3 mg3%·1%
  • Iron0.14 mg · 0 mg1%·0%
  • Magnesium12 mg · 9.4 mg3%·2%
  • Phosphorus148 mg · 131 mg12%·10%
  • Zinc0.58 mg · 0.98 mg5%·9%
  • Copper0.031 mg · 0 mg3%·0%
  • Vitamin C1.2 mg · 0 mg1%·0%
  • Vitamin E0.024 mg · 0.12 mg<1%·1%
  • Vitamin K0 µg · 0.34 µg0%·<1%
  • Thiamin (B1)0.025 mg · 0.014 mg2%·1%
  • Niacin (B3)0.23 mg · 0.009 mg1%·<1%
  • Vitamin B60.071 mg · 0.026 mg4%·2%
  • Folate8.4 µg · 2.3 µg2%·1%
  • Choline17.6 mg · 4.2 mg3%·1%

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