Nonfat Greek fruit yogurt vs Puerto Rican white cheese
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
120 g · 11.1 g protein · 13 g carbs (9.9 g sugars) · 0.41 g fat
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
Each dot 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 gap is a small difference. Color says which food, never which is better.
- Saturated fatlimit1% vs 23%
0.12 g vs 4.7 g
- Riboflavin (B2)24% vs 4%
0.31 mg vs 0.058 mg
- Total fat1% vs 10%
0.41 g vs 7.8 g
- Protein22% vs 13%
11.1 g vs 6.3 g
- Selenium20% vs 12%
10.8 µg vs 6.5 µg
- Vitamin B1231% vs 23%
0.75 µg vs 0.56 µg
- Sodiumlimit2% vs 9%
43.4 mg vs 210 mg
- Cholesterollimit2% vs 9%
4.8 mg vs 25.5 mg
- Calcium9% vs 16%
122 mg vs 202 mg
- Vitamin A<1% vs 6%
1.2 µg vs 51 µg
- Vitamin D5% vs 0%
1.1 µg vs 0 µg
- Carbohydrates5% vs <1%
13 g vs 0.99 g
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.