Nonfat Greek fruit yogurt vs Puerto Rican white cheese
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
9.2 g protein · 10.8 g carbs (8.2 g sugars) · 0.34 g fat
18.9 g protein · 3 g carbs (2.3 g sugars) · 23.4 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 g 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 fatlimit<1% vs 70%
0.097 g vs 14 g
- Vitamin B1226% vs 70%
0.62 µg vs 1.7 µg
- Calcium8% vs 46%
101 mg vs 602 mg
- Total fat<1% vs 30%
0.34 g vs 23.4 g
- Sodiumlimit2% vs 27%
36 mg vs 626 mg
- Cholesterollimit1% vs 25%
4 mg vs 76 mg
- Zinc4% vs 26%
0.48 mg vs 2.9 mg
- Phosphorus10% vs 31%
123 mg vs 390 mg
- Protein18% vs 38%
9.2 g vs 18.9 g
- Selenium16% vs 35%
9 µg vs 19.3 µg
- Vitamin A<1% vs 17%
1 µg vs 152 µg
- Riboflavin (B2)20% vs 13%
0.26 mg vs 0.17 mg
- Vitamin D5% vs 0%
0.9 µg vs 0 µg
- Magnesium2% vs 7%
10 mg vs 28 mg
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.