Plain whole milk Greek yogurt vs Puerto Rican white cheese

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

In short

One serving each: 141 calories in plain whole milk Greek 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 plain whole milk Greek yogurt: riboflavin. More in puerto Rican white cheese: saturated fat (4.4×), calcium (4.1×), vitamin B12, sodium (14×) and 7 more. Everything else is within 4% of a day's needs.

Calories, and where they come from

Plain whole milk Greek yogurt141 cal

1 5.3 oz container (150 g) · 13.2 g protein · 7.1 g carbs (4.9 g sugars) · 6.6 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 fatlimit3.6 g · 15.9 g
    18%79%
  • Calcium167 mg · 683 mg
    13%53%
  • Vitamin B121.1 µg · 1.9 µg
    47%79%
  • Sodiumlimit51 mg · 710 mg
    2%31%
  • Total fat6.6 g · 26.5 g
    8%34%
  • Zinc0.7 mg · 3.3 mg
    6%30%
  • Phosphorus189 mg · 442 mg
    15%35%
  • Cholesterollimit25.5 mg · 86.2 mg
    9%29%
  • Protein13.2 g · 21.4 g
    26%43%
  • Selenium14.6 µg · 21.9 µg
    26%40%
  • Riboflavin (B2)0.37 mg · 0.2 mg
    28%15%
  • Vitamin A57 µg · 172 µg
    6%19%

Show as: bars · dots

Where they are alike

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

  • Carbohydrates7.1 g · 3.4 g3%·1%
  • Fiber0 g · 0 g0%·0%
  • Potassium221 mg · 143 mg5%·3%
  • Iron0 mg · 0 mg0%·0%
  • Magnesium16.5 mg · 31.8 mg4%·8%
  • Copper0.015 mg · 0 mg2%·0%
  • Vitamin C0 mg · 0 mg0%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin E0.015 mg · 0.42 mg<1%·3%
  • Vitamin K0 µg · 1.1 µg0%·1%
  • Thiamin (B1)0.083 mg · 0.048 mg7%·4%
  • Niacin (B3)0.34 mg · 0.031 mg2%·<1%
  • Vitamin B60.066 mg · 0.086 mg4%·5%
  • Folate7.5 µg · 7.9 µg2%·2%
  • Choline22.6 mg · 14.2 mg4%·3%

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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