Nonfat Greek fruit yogurt vs Puerto Rican white cheese
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
1 5.3 oz container (150 g) · 13.8 g protein · 16.2 g carbs (12.4 g sugars) · 0.51 g fat
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
Each dot 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 gap is a small difference. Color says which food, never which is better.
- Saturated fatlimit1% vs 79%
0.15 g vs 15.9 g
- Calcium12% vs 53%
152 mg vs 683 mg
- Vitamin B1239% vs 79%
0.93 µg vs 1.9 µg
- Total fat1% vs 34%
0.51 g vs 26.5 g
- Sodiumlimit2% vs 31%
54 mg vs 710 mg
- Cholesterollimit2% vs 29%
6 mg vs 86.2 mg
- Zinc7% vs 30%
0.72 mg vs 3.3 mg
- Phosphorus15% vs 35%
185 mg vs 442 mg
- Vitamin A<1% vs 19%
1.5 µg vs 172 µg
- Selenium25% vs 40%
13.5 µg vs 21.9 µg
- Protein28% vs 43%
13.8 g vs 21.4 g
- Riboflavin (B2)30% vs 15%
0.39 mg vs 0.2 mg
- Vitamin D7% vs 0%
1.4 µg vs 0 µg
- Carbohydrates6% vs 1%
16.2 g vs 3.4 g
- Copper4% vs 0%
0.039 mg vs 0 mg
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.