Whole milk Greek fruit yogurt vs Puerto Rican white cheese
In short
One serving each: 171 calories in whole milk 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 whole milk Greek fruit yogurt: riboflavin, vitamin D and carbohydrates (5.3×). More in puerto Rican white cheese: saturated fat (5×), calcium (4.5×), vitamin B12, sodium (14×) 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) · 11.8 g protein · 17.7 g carbs (12.3 g sugars) · 5.9 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 fatlimit16% vs 79%
3.2 g vs 15.9 g
- Calcium12% vs 53%
152 mg vs 683 mg
- Vitamin B1242% vs 79%
1 µg vs 1.9 µg
- Sodiumlimit2% vs 31%
51 mg vs 710 mg
- Total fat8% vs 34%
5.9 g vs 26.5 g
- Zinc6% vs 30%
0.63 mg vs 3.3 mg
- Phosphorus14% vs 35%
171 mg vs 442 mg
- Cholesterollimit8% vs 29%
22.5 mg vs 86.2 mg
- Protein24% vs 43%
11.8 g vs 21.4 g
- Selenium24% vs 40%
13.3 µg vs 21.9 µg
- Vitamin A6% vs 19%
51 µg vs 172 µg
- Riboflavin (B2)26% vs 15%
0.34 mg vs 0.2 mg
- Vitamin D7% vs 0%
1.4 µg vs 0 µg
- Carbohydrates6% vs 1%
17.7 g vs 3.4 g
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Fiber0.15 g · 0 g1%·0%
- Potassium209 mg · 143 mg4%·3%
- Iron0.075 mg · 0 mg<1%·0%
- Magnesium15 mg · 31.8 mg4%·8%
- Copper0.03 mg · 0 mg3%·0%
- 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)0.076 mg · 0.048 mg6%·4%
- Niacin (B3)0.31 mg · 0.031 mg2%·<1%
- Vitamin B60.062 mg · 0.086 mg4%·5%
- Folate9 µg · 7.9 µg2%·2%
- Choline21.9 mg · 14.2 mg4%·3%
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.