Whole milk Greek fruit yogurt vs Puerto Rican white cheese
In short
For the same 100 calories you eat 88 g of whole milk Greek fruit yogurt or 34 g of puerto Rican white cheese. Most of those in puerto Rican white cheese come from fat.
More in whole milk Greek fruit yogurt: riboflavin (3.4×). More in puerto Rican white cheese: saturated fat (2.5×), calcium (2.3×), sodium (7×), total fat (2.3×) and 2 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
87.7 g · 6.9 g protein · 10.4 g carbs (7.2 g sugars) · 3.4 g fat
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
Each dot 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 gap is a small difference. Color says which food, never which is better.
- Saturated fatlimit9% vs 23%
1.9 g vs 4.7 g
- Riboflavin (B2)15% vs 4%
0.2 mg vs 0.058 mg
- Calcium7% vs 16%
88.6 mg vs 202 mg
- Sodiumlimit1% vs 9%
29.8 mg vs 210 mg
- Total fat4% vs 10%
3.4 g vs 7.8 g
- Zinc3% vs 9%
0.37 mg vs 0.98 mg
- Cholesterollimit4% vs 9%
13.2 mg vs 25.5 mg
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein6.9 g · 6.3 g14%·13%
- Carbohydrates10.4 g · 0.99 g4%·<1%
- Fiber0.088 g · 0 g<1%·0%
- Potassium122 mg · 42.3 mg3%·1%
- Iron0.044 mg · 0 mg<1%·0%
- Magnesium8.8 mg · 9.4 mg2%·2%
- Phosphorus100 mg · 131 mg8%·10%
- Copper0.018 mg · 0 mg2%·0%
- Selenium7.8 µg · 6.5 µg14%·12%
- Vitamin A29.8 µg · 51 µg3%·6%
- Vitamin C0.88 mg · 0 mg1%·0%
- Vitamin D0.79 µg · 0 µg4%·0%
- Vitamin E0.018 mg · 0.12 mg<1%·1%
- Vitamin K0 µg · 0.34 µg0%·<1%
- Thiamin (B1)0.045 mg · 0.014 mg4%·1%
- Niacin (B3)0.18 mg · 0.009 mg1%·<1%
- Vitamin B60.036 mg · 0.026 mg2%·2%
- Folate5.3 µg · 2.3 µg1%·1%
- Vitamin B120.59 µg · 0.56 µg24%·23%
- Choline12.8 mg · 4.2 mg2%·1%
From USDA FoodData Central: Whole milk Greek fruit yogurt (Survey (FNDDS) 2705430), 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.