Cheese Parmesan vs Yogurt Greek
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Yogurt Greek has more protein per 100 calories: 9.71 g against 8.07 g.
- Yogurt Greek is lighter per 100 g: 85 kcal against 395 kcal.
- Cheese Parmesan leads in 17 micronutrients, including Vitamin A, Vitamin E, Vitamin K.
- Yogurt Greek leads in 20 micronutrients, including Thiamin (B1), Riboflavin (B2), Niacin (B3).
Per 100 calories
| Nutrient | Cheese Parmesan | Yogurt Greek |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 8.07 g | 9.71 g |
| Carbs | 1.53 g | 11.7 g |
| Fat | 6.78 g | 1.59 g |
| Vitamins | ||
| Vitamin A | 51.1 µg | 24.1 µg |
| Thiamin (B1) | 0.009 mg | 0.041 mg |
| Riboflavin (B2) | 0.097 mg | 0.293 mg |
| Niacin (B3) | 0.047 mg | 0.245 mg |
| Pantothenic Acid (B5) | 0.112 mg | 0.445 mg |
| Vitamin B6 | 0.019 mg | 0.061 mg |
| Folate | 1.98 µg | 13.9 µg |
| Vitamin B12 | 0.38 µg | 0.698 µg |
| Choline | 4.01 mg | 19.8 mg |
| Vitamin C | 0 mg | 0.932 mg |
| Vitamin D | 0.105 µg | 0.419 µg |
| Vitamin E | 0.082 mg | 0.028 mg |
| Vitamin K | 0.448 µg | 0.118 µg |
| Minerals | ||
| Calcium | 254 mg | 114 mg |
| Iron | 0.167 mg | 0.065 mg |
| Magnesium | 10.4 mg | 12.3 mg |
| Phosphorus | 175 mg | 142 mg |
| Potassium | 31 mg | 147 mg |
| Sodium | 328 mg | 39.5 mg |
| Zinc | 0.945 mg | 0.548 mg |
| Copper | 0.017 mg | 0.021 mg |
| Manganese | 0.013 mg | 0.021 mg |
| Selenium | 6.64 µg | 11.5 µg |
| Iodine | 51.3 µg | 25.4 µg |
| Carbohydrates | ||
| Fiber | 0 g | 0.56 g |
| Sugar | 0.098 g | 11.1 g |
| Fructose | 0 g | 1.64 g |
| Fats | ||
| Polyunsaturated Fat | 0.208 g | 0.08 g |
| Monounsaturated Fat | 1.83 g | 0.427 g |
| Saturated Fat | 4.07 g | 0.901 g |
| Trans Fat | 0.224 g | 0.04 g |
| Cholesterol | 20.5 mg | 8.27 mg |
| Omega-3 (ALA) | 0.026 g | 0.007 g |
| Omega-3 (EPA) | 0 g | 0 g |
| Omega-6 (Linoleic Acid) | 0.116 g | 0.066 g |
| Amino Acids | ||
| Histidine | 0.288 g | 0.246 g |
| Isoleucine | 0.427 g | 0.472 g |
| Leucine | 0.834 g | 0.873 g |
| Lysine | 0.747 g | 0.752 g |
| Methionine | 0.202 g | 0.244 g |
| Cystine | 0.04 g | 0.06 g |
| Phenylalanine | 0.461 g | 0.44 g |
| Tyrosine | 0.507 g | 0.437 g |
| Threonine | 0.345 g | 0.384 g |
| Tryptophan | 0.105 g | 0.12 g |
| Valine | 0.548 g | 0.592 g |
| Arginine | 0.337 g | 0.308 g |
| Alanine | 0.258 g | 0.306 g |
| Serine | 0.555 g | 0.691 g |
| Proline | 1.99 g | 1.85 g |
| Glycine | 0.158 g | 0.172 g |
| Aspartic Acid | 0.992 g | 0.913 g |
| Glutamic Acid | 0.492 g | 0.487 g |
Per 100 grams
| Nutrient | Cheese Parmesan | Yogurt Greek |
|---|---|---|
| Calories | 395 kcal | 85 kcal |
| Protein | 31.9 g | 8.26 g |
| Carbs | 6.05 g | 9.92 g |
| Fat | 26.8 g | 1.35 g |
| Vitamins | ||
| Vitamin A | 202 µg | 20.4 µg |
| Thiamin (B1) | 0.034 mg | 0.035 mg |
| Riboflavin (B2) | 0.382 mg | 0.249 mg |
| Niacin (B3) | 0.184 mg | 0.208 mg |
| Pantothenic Acid (B5) | 0.442 mg | 0.378 mg |
| Vitamin B6 | 0.076 mg | 0.052 mg |
| Folate | 7.83 µg | 11.8 µg |
| Vitamin B12 | 1.5 µg | 0.593 µg |
| Choline | 15.9 mg | 16.8 mg |
| Vitamin C | 0 mg | 0.792 mg |
| Vitamin D | 0.417 µg | 0.356 µg |
| Vitamin E | 0.325 mg | 0.024 mg |
| Vitamin K | 1.77 µg | 0.1 µg |
| Minerals | ||
| Calcium | 1,004 mg | 97.2 mg |
| Iron | 0.66 mg | 0.055 mg |
| Magnesium | 41.2 mg | 10.4 mg |
| Phosphorus | 693 mg | 120 mg |
| Potassium | 123 mg | 125 mg |
| Sodium | 1,296 mg | 33.5 mg |
| Zinc | 3.74 mg | 0.466 mg |
| Copper | 0.067 mg | 0.018 mg |
| Manganese | 0.05 mg | 0.018 mg |
| Selenium | 26.2 µg | 9.75 µg |
| Iodine | 203 µg | 21.6 µg |
| Carbohydrates | ||
| Fiber | 0 g | 0.476 g |
| Sugar | 0.386 g | 9.44 g |
| Fructose | 0 g | 1.39 g |
| Fats | ||
| Polyunsaturated Fat | 0.823 g | 0.068 g |
| Monounsaturated Fat | 7.23 g | 0.363 g |
| Saturated Fat | 16.1 g | 0.766 g |
| Trans Fat | 0.886 g | 0.034 g |
| Cholesterol | 80.9 mg | 7.03 mg |
| Omega-3 (ALA) | 0.102 g | 0.006 g |
| Omega-3 (EPA) | 0.001 g | 0 g |
| Omega-6 (Linoleic Acid) | 0.457 g | 0.056 g |
| Amino Acids | ||
| Histidine | 1.14 g | 0.209 g |
| Isoleucine | 1.69 g | 0.401 g |
| Leucine | 3.3 g | 0.742 g |
| Lysine | 2.95 g | 0.639 g |
| Methionine | 0.797 g | 0.207 g |
| Cystine | 0.157 g | 0.051 g |
| Phenylalanine | 1.82 g | 0.374 g |
| Tyrosine | 2 g | 0.371 g |
| Threonine | 1.36 g | 0.326 g |
| Tryptophan | 0.416 g | 0.102 g |
| Valine | 2.17 g | 0.503 g |
| Arginine | 1.33 g | 0.262 g |
| Alanine | 1.02 g | 0.26 g |
| Serine | 2.2 g | 0.587 g |
| Proline | 7.86 g | 1.58 g |
| Glycine | 0.626 g | 0.146 g |
| Aspartic Acid | 3.92 g | 0.776 g |
| Glutamic Acid | 1.94 g | 0.414 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Cheese Parmesan and Yogurt Greek, including preparation variants and research-cited compound levels, or compare any two foods.