Nonfat Greek fruit yogurt vs Puerto Rican white cheese

Nonfat Greek fruit yogurtPuerto Rican white cheese
Same weightSame caloriesOne serving

In short

One serving each: 125 calories in nonfat Greek fruit yogurt (1 5.3 oz container, 150 g), 338 calories in puerto Rican white cheese (4 oz, 113 g). Most of those in puerto Rican white cheese come from fat.

More in nonfat Greek fruit yogurt: riboflavin, vitamin D, carbohydrates (4.8×) and copper. More in puerto Rican white cheese: saturated fat, calcium (4.5×), vitamin B12 (2×), total fat and 7 more. Everything else is within 4% of a day's needs.

Calories, and where they come from

Nonfat Greek fruit yogurt125 cal

1 5.3 oz container (150 g) · 13.8 g protein · 16.2 g carbs (12.4 g sugars) · 0.51 g fat

Puerto Rican white cheese338 cal

4 oz (113 g) · 21.4 g protein · 3.4 g carbs (2.6 g sugars) · 26.5 g fat

Share of the calories fromproteincarbsfat

Where they differ

Bar length is the share of a day's needs (FDA Daily Value) in one serving 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%50%100%
  • Saturated fatlimit0.15 g · 15.9 g
    1%79%
  • Calcium152 mg · 683 mg
    12%53%
  • Vitamin B120.93 µg · 1.9 µg
    39%79%
  • Total fat0.51 g · 26.5 g
    1%34%
  • Sodiumlimit54 mg · 710 mg
    2%31%
  • Cholesterollimit6 mg · 86.2 mg
    2%29%
  • Zinc0.72 mg · 3.3 mg
    7%30%
  • Phosphorus185 mg · 442 mg
    15%35%
  • Vitamin A1.5 µg · 172 µg
    <1%19%
  • Selenium13.5 µg · 21.9 µg
    25%40%
  • Protein13.8 g · 21.4 g
    28%43%
  • Riboflavin (B2)0.39 mg · 0.2 mg
    30%15%
  • Vitamin D1.4 µg · 0 µg
    7%0%
  • Carbohydrates16.2 g · 3.4 g
    6%1%
  • Copper0.039 mg · 0 mg
    4%0%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in one serving of each.

  • Fiber0.15 g · 0 g1%·0%
  • Potassium201 mg · 143 mg4%·3%
  • Iron0.18 mg · 0 mg1%·0%
  • Magnesium15 mg · 31.8 mg4%·8%
  • Vitamin C1.5 mg · 0 mg2%·0%
  • Vitamin E0.03 mg · 0.42 mg<1%·3%
  • Vitamin K0 µg · 1.1 µg0%·1%
  • Thiamin (B1)0.032 mg · 0.048 mg3%·4%
  • Niacin (B3)0.29 mg · 0.031 mg2%·<1%
  • Vitamin B60.088 mg · 0.086 mg5%·5%
  • Folate10.5 µg · 7.9 µg3%·2%
  • Choline21.9 mg · 14.2 mg4%·3%

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