Cheese Pasteurized Process vs Yogurt Plain
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Yogurt Plain has more protein per 100 calories: 7.31 g against 6.24 g.
- Yogurt Plain is lighter per 100 g: 61.6 kcal against 338 kcal.
- Cheese Pasteurized Process leads in 19 micronutrients, including Vitamin A, Vitamin D, Vitamin E.
- Yogurt Plain leads in 27 micronutrients, including Thiamin (B1), Riboflavin (B2), Niacin (B3).
Per 100 calories
| Nutrient | Cheese Pasteurized Process | Yogurt Plain |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 6.24 g | 7.31 g |
| Carbs | 0.958 g | 10.7 g |
| Fat | 7.92 g | 3.1 g |
| Vitamins | ||
| Vitamin A | 68.4 µg | 23.3 µg |
| Thiamin (B1) | 0.006 mg | 0.071 mg |
| Riboflavin (B2) | 0.088 mg | 0.338 mg |
| Niacin (B3) | 0.022 mg | 0.182 mg |
| Pantothenic Acid (B5) | 0.116 mg | 0.877 mg |
| Vitamin B6 | 0.018 mg | 0.073 mg |
| Folate | 2.32 µg | 16.2 µg |
| Vitamin B12 | 0.331 µg | 0.833 µg |
| Choline | 9.2 mg | 24.7 mg |
| Vitamin C | 0.113 mg | 1.19 mg |
| Vitamin D | 0.73 µg | 0.356 µg |
| Vitamin E | 0.15 mg | 0.049 mg |
| Vitamin K | 0.84 µg | 0.325 µg |
| Minerals | ||
| Calcium | 238 mg | 259 mg |
| Iron | 0.152 mg | 0.071 mg |
| Magnesium | 7.35 mg | 24.2 mg |
| Phosphorus | 207 mg | 203 mg |
| Potassium | 47.8 mg | 331 mg |
| Sodium | 384 mg | 93 mg |
| Zinc | 0.857 mg | 1.13 mg |
| Copper | 0.011 mg | 0.013 mg |
| Manganese | 0.009 mg | 0.005 mg |
| Selenium | 5.09 µg | 4.92 µg |
| Iodine | 66.6 µg | 29.6 µg |
| Carbohydrates | ||
| Fiber | 0.005 g | 0 g |
| Sugar | 0.365 g | 10.5 g |
| Fats | ||
| Polyunsaturated Fat | 0.274 g | 0.076 g |
| Monounsaturated Fat | 2.14 g | 0.911 g |
| Saturated Fat | 4.82 g | 2.25 g |
| Trans Fat | 0.338 g | 0 g |
| Cholesterol | 25.6 mg | 12.5 mg |
| Omega-3 (ALA) | 0.04 g | 0 g |
| Omega-3 (EPA) | 0.001 g | 0 g |
| Omega-3 (DHA) | 0.001 g | 0 g |
| Omega-6 (Linoleic Acid) | 0.182 g | 0.054 g |
| Amino Acids | ||
| Histidine | 0.222 g | 0.193 g |
| Isoleucine | 0.298 g | 0.427 g |
| Leucine | 0.561 g | 0.787 g |
| Lysine | 0.568 g | 0.701 g |
| Methionine | 0.16 g | 0.231 g |
| Cystine | 0.038 g | 0.071 g |
| Phenylalanine | 0.315 g | 0.427 g |
| Tyrosine | 0.325 g | 0.394 g |
| Threonine | 0.226 g | 0.321 g |
| Tryptophan | 0.085 g | 0.044 g |
| Valine | 0.383 g | 0.646 g |
| Arginine | 0.222 g | 0.235 g |
| Alanine | 0.177 g | 0.334 g |
| Serine | 0.442 g | 0.62 g |
| Proline | 1.32 g | 1.53 g |
| Glycine | 0.11 g | 0.188 g |
| Aspartic Acid | 0.617 g | 0.927 g |
| Glutamic Acid | 0.328 g | 0.484 g |
Per 100 grams
| Nutrient | Cheese Pasteurized Process | Yogurt Plain |
|---|---|---|
| Calories | 338 kcal | 61.6 kcal |
| Protein | 21.1 g | 4.5 g |
| Carbs | 3.24 g | 6.61 g |
| Fat | 26.8 g | 1.91 g |
| Vitamins | ||
| Vitamin A | 231 µg | 14.3 µg |
| Thiamin (B1) | 0.021 mg | 0.044 mg |
| Riboflavin (B2) | 0.298 mg | 0.208 mg |
| Niacin (B3) | 0.073 mg | 0.112 mg |
| Pantothenic Acid (B5) | 0.393 mg | 0.54 mg |
| Vitamin B6 | 0.06 mg | 0.045 mg |
| Folate | 7.83 µg | 10 µg |
| Vitamin B12 | 1.12 µg | 0.513 µg |
| Choline | 31.1 mg | 15.2 mg |
| Vitamin C | 0.383 mg | 0.733 mg |
| Vitamin D | 2.47 µg | 0.219 µg |
| Vitamin E | 0.509 mg | 0.03 mg |
| Vitamin K | 2.84 µg | 0.2 µg |
| Minerals | ||
| Calcium | 805 mg | 159 mg |
| Iron | 0.513 mg | 0.044 mg |
| Magnesium | 24.9 mg | 14.9 mg |
| Phosphorus | 700 mg | 125 mg |
| Potassium | 162 mg | 204 mg |
| Sodium | 1,297 mg | 57.3 mg |
| Zinc | 2.9 mg | 0.695 mg |
| Copper | 0.037 mg | 0.008 mg |
| Manganese | 0.03 mg | 0.003 mg |
| Selenium | 17.2 µg | 3.03 µg |
| Iodine | 225 µg | 18.2 µg |
| Carbohydrates | ||
| Fiber | 0.017 g | 0 g |
| Sugar | 1.24 g | 6.46 g |
| Fats | ||
| Polyunsaturated Fat | 0.927 g | 0.047 g |
| Monounsaturated Fat | 7.24 g | 0.561 g |
| Saturated Fat | 16.3 g | 1.38 g |
| Trans Fat | 1.14 g | 0 g |
| Cholesterol | 86.6 mg | 7.72 mg |
| Omega-3 (ALA) | 0.137 g | 0 g |
| Omega-3 (EPA) | 0.005 g | 0 g |
| Omega-3 (DHA) | 0.003 g | 0 g |
| Omega-6 (Linoleic Acid) | 0.616 g | 0.033 g |
| Amino Acids | ||
| Histidine | 0.751 g | 0.119 g |
| Isoleucine | 1.01 g | 0.263 g |
| Leucine | 1.9 g | 0.485 g |
| Lysine | 1.92 g | 0.432 g |
| Methionine | 0.541 g | 0.142 g |
| Cystine | 0.13 g | 0.044 g |
| Phenylalanine | 1.07 g | 0.263 g |
| Tyrosine | 1.1 g | 0.243 g |
| Threonine | 0.766 g | 0.198 g |
| Tryptophan | 0.287 g | 0.027 g |
| Valine | 1.3 g | 0.398 g |
| Arginine | 0.751 g | 0.145 g |
| Alanine | 0.6 g | 0.206 g |
| Serine | 1.5 g | 0.382 g |
| Proline | 4.47 g | 0.943 g |
| Glycine | 0.372 g | 0.116 g |
| Aspartic Acid | 2.09 g | 0.571 g |
| Glutamic Acid | 1.11 g | 0.298 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Cheese Pasteurized Process and Yogurt Plain, including preparation variants and research-cited compound levels, or compare any two foods.