Cheese Swiss vs Yogurt Plain
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Cheese Swiss has more protein per 100 calories: 9.5 g against 7.31 g.
- Yogurt Plain is lighter per 100 g: 61.6 kcal against 293 kcal.
- Cheese Swiss leads in 27 micronutrients, including Vitamin A, Vitamin E, Vitamin K.
- Yogurt Plain leads in 13 micronutrients, including Thiamin (B1), Riboflavin (B2), Niacin (B3).
Per 100 calories
| Nutrient | Cheese Swiss | Yogurt Plain |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 9.5 g | 7.31 g |
| Carbs | 0.892 g | 10.7 g |
| Fat | 6.45 g | 3.1 g |
| Vitamins | ||
| Vitamin A | 59.8 µg | 23.3 µg |
| Thiamin (B1) | 0.005 mg | 0.071 mg |
| Riboflavin (B2) | 0.116 mg | 0.338 mg |
| Niacin (B3) | 0.027 mg | 0.182 mg |
| Pantothenic Acid (B5) | 0.12 mg | 0.877 mg |
| Vitamin B6 | 0.026 mg | 0.073 mg |
| Folate | 2.52 µg | 16.2 µg |
| Vitamin B12 | 0.759 µg | 0.833 µg |
| Choline | 5.03 mg | 24.7 mg |
| Vitamin C | 0 mg | 1.19 mg |
| Vitamin D | 0.048 µg | 0.356 µg |
| Vitamin E | 0.117 mg | 0.049 mg |
| Vitamin K | 0.423 µg | 0.325 µg |
| Minerals | ||
| Calcium | 318 mg | 259 mg |
| Iron | 0.053 mg | 0.071 mg |
| Magnesium | 11.9 mg | 24.2 mg |
| Phosphorus | 202 mg | 203 mg |
| Potassium | 32.5 mg | 331 mg |
| Sodium | 108 mg | 93 mg |
| Zinc | 1.39 mg | 1.13 mg |
| Copper | 0.012 mg | 0.013 mg |
| Manganese | 0.009 mg | 0.005 mg |
| Selenium | 6.68 µg | 4.92 µg |
| Iodine | 58.6 µg | 29.6 µg |
| Carbohydrates | ||
| Sugar | 0.339 g | 10.5 g |
| Fats | ||
| Polyunsaturated Fat | 0.248 g | 0.076 g |
| Monounsaturated Fat | 1.63 g | 0.911 g |
| Saturated Fat | 3.92 g | 2.25 g |
| Trans Fat | 0.338 g | 0 g |
| Cholesterol | 22.6 mg | 12.5 mg |
| Omega-3 (ALA) | 0.043 g | 0 g |
| Omega-3 (EPA) | 0.001 g | 0 g |
| Omega-6 (Linoleic Acid) | 0.156 g | 0.054 g |
| Amino Acids | ||
| Histidine | 0.362 g | 0.193 g |
| Isoleucine | 0.525 g | 0.427 g |
| Leucine | 1.01 g | 0.787 g |
| Lysine | 0.88 g | 0.701 g |
| Methionine | 0.267 g | 0.231 g |
| Cystine | 0.099 g | 0.071 g |
| Phenylalanine | 0.566 g | 0.427 g |
| Tyrosine | 0.576 g | 0.394 g |
| Threonine | 0.355 g | 0.321 g |
| Tryptophan | 0.137 g | 0.044 g |
| Valine | 0.73 g | 0.646 g |
| Arginine | 0.316 g | 0.235 g |
| Alanine | 0.312 g | 0.334 g |
| Serine | 0.535 g | 0.62 g |
| Proline | 1.94 g | 1.53 g |
| Glycine | 0.173 g | 0.188 g |
| Aspartic Acid | 1.26 g | 0.927 g |
| Glutamic Acid | 0.559 g | 0.484 g |
Per 100 grams
| Nutrient | Cheese Swiss | Yogurt Plain |
|---|---|---|
| Calories | 293 kcal | 61.6 kcal |
| Protein | 27.8 g | 4.5 g |
| Carbs | 2.62 g | 6.61 g |
| Fat | 18.9 g | 1.91 g |
| Vitamins | ||
| Vitamin A | 175 µg | 14.3 µg |
| Thiamin (B1) | 0.016 mg | 0.044 mg |
| Riboflavin (B2) | 0.339 mg | 0.208 mg |
| Niacin (B3) | 0.079 mg | 0.112 mg |
| Pantothenic Acid (B5) | 0.353 mg | 0.54 mg |
| Vitamin B6 | 0.076 mg | 0.045 mg |
| Folate | 7.4 µg | 10 µg |
| Vitamin B12 | 2.22 µg | 0.513 µg |
| Choline | 14.8 mg | 15.2 mg |
| Vitamin C | 0 mg | 0.733 mg |
| Vitamin D | 0.14 µg | 0.219 µg |
| Vitamin E | 0.342 mg | 0.03 mg |
| Vitamin K | 1.24 µg | 0.2 µg |
| Minerals | ||
| Calcium | 933 mg | 159 mg |
| Iron | 0.154 mg | 0.044 mg |
| Magnesium | 34.9 mg | 14.9 mg |
| Phosphorus | 593 mg | 125 mg |
| Potassium | 95.2 mg | 204 mg |
| Sodium | 317 mg | 57.3 mg |
| Zinc | 4.09 mg | 0.695 mg |
| Copper | 0.036 mg | 0.008 mg |
| Manganese | 0.027 mg | 0.003 mg |
| Selenium | 19.6 µg | 3.03 µg |
| Iodine | 172 µg | 18.2 µg |
| Carbohydrates | ||
| Sugar | 0.993 g | 6.46 g |
| Fats | ||
| Polyunsaturated Fat | 0.726 g | 0.047 g |
| Monounsaturated Fat | 4.78 g | 0.561 g |
| Saturated Fat | 11.5 g | 1.38 g |
| Trans Fat | 0.99 g | 0 g |
| Cholesterol | 66.2 mg | 7.72 mg |
| Omega-3 (ALA) | 0.125 g | 0 g |
| Omega-3 (EPA) | 0.004 g | 0 g |
| Omega-6 (Linoleic Acid) | 0.456 g | 0.033 g |
| Amino Acids | ||
| Histidine | 1.06 g | 0.119 g |
| Isoleucine | 1.54 g | 0.263 g |
| Leucine | 2.96 g | 0.485 g |
| Lysine | 2.58 g | 0.432 g |
| Methionine | 0.784 g | 0.142 g |
| Cystine | 0.29 g | 0.044 g |
| Phenylalanine | 1.66 g | 0.263 g |
| Tyrosine | 1.69 g | 0.243 g |
| Threonine | 1.04 g | 0.198 g |
| Tryptophan | 0.401 g | 0.027 g |
| Valine | 2.14 g | 0.398 g |
| Arginine | 0.927 g | 0.145 g |
| Alanine | 0.914 g | 0.206 g |
| Serine | 1.57 g | 0.382 g |
| Proline | 5.7 g | 0.943 g |
| Glycine | 0.508 g | 0.116 g |
| Aspartic Acid | 3.69 g | 0.571 g |
| Glutamic Acid | 1.64 g | 0.298 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Cheese Swiss and Yogurt Plain, including preparation variants and research-cited compound levels, or compare any two foods.