Plain whole milk Greek yogurt vs Puerto Rican white cheese

Plain whole milk Greek yogurtPuerto Rican white cheese
Same weightSame caloriesOne serving

In short

For the same 100 calories you eat 106 g of plain whole milk Greek yogurt or 34 g of puerto Rican white cheese. Most of those in puerto Rican white cheese come from fat.

More in plain whole milk Greek yogurt: riboflavin (4.5×), vitamin B12, selenium and protein. More in puerto Rican white cheese: saturated fat, sodium (5.8×), calcium, zinc and total fat. Everything else is within 4% of a day's needs.

Calories, and where they come from

Plain whole milk Greek yogurt100 cal

106 g · 9.3 g protein · 5.1 g carbs (3.5 g sugars) · 4.7 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%
  • Riboflavin (B2)0.26 mg · 0.058 mg
    20%4%
  • Saturated fatlimit2.5 g · 4.7 g
    13%23%
  • Vitamin B120.8 µg · 0.56 µg
    33%23%
  • Sodiumlimit36.2 mg · 210 mg
    2%9%
  • Selenium10.3 µg · 6.5 µg
    19%12%
  • Calcium118 mg · 202 mg
    9%16%
  • Protein9.3 g · 6.3 g
    19%13%
  • Zinc0.5 mg · 0.98 mg
    5%9%
  • Total fat4.7 g · 7.8 g
    6%10%

Show as: bars · dots

Where they are alike

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

  • Cholesterollimit18.1 mg · 25.5 mg6%·9%
  • Carbohydrates5.1 g · 0.99 g2%·<1%
  • Fiber0 g · 0 g0%·0%
  • Potassium156 mg · 42.3 mg3%·1%
  • Iron0 mg · 0 mg0%·0%
  • Magnesium11.7 mg · 9.4 mg3%·2%
  • Phosphorus134 mg · 131 mg11%·10%
  • Copper0.011 mg · 0 mg1%·0%
  • Vitamin A40.4 µg · 51 µg4%·6%
  • Vitamin C0 mg · 0 mg0%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin E0.011 mg · 0.12 mg<1%·1%
  • Vitamin K0 µg · 0.34 µg0%·<1%
  • Thiamin (B1)0.059 mg · 0.014 mg5%·1%
  • Niacin (B3)0.24 mg · 0.009 mg2%·<1%
  • Vitamin B60.047 mg · 0.026 mg3%·2%
  • Folate5.3 µg · 2.3 µg1%·1%
  • Choline16.1 mg · 4.2 mg3%·1%

From USDA FoodData Central: Plain whole milk Greek yogurt (Survey (FNDDS) 2705422), 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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