Cheese CheddarvsGreek Yogurt (Nonfat, Plain)
Cheese Cheddar has 408 calories and 23g protein per 100g. Greek Yogurt (Nonfat, Plain) has 54 calories and 9.5g protein per 100g Cheese Cheddar has more protein, Greek Yogurt (Nonfat, Plain) is lower in calories.
🎯When to Eat What
Goal-based picks for Cheese Cheddar vs Greek Yogurt (Nonfat, Plain)
Go with Greek Yogurt (Nonfat, Plain) at just 54 kcal per 100g — 87% fewer calories.
Greek Yogurt (Nonfat, Plain) packs 9.5g of protein per 100g (71% of calories from protein) — the better pick for muscle growth and recovery.
Greek Yogurt (Nonfat, Plain) is the heart-friendlier option with lower saturated fat, less sodium.
⚠️Things to Watch
Cheese Cheddar
High in sodium at 654mg per 100g, so it may not be the best fit for a low-sodium diet.
High in saturated fat with 19.2g per 100g, which is worth watching if you are managing heart health or cholesterol.
Relatively high in cholesterol at 100mg per 100g.
Calorie-dense at 408 kcal per 100g, so portion size matters.
Greek Yogurt (Nonfat, Plain)
No major nutritional red flags stand out per 100g.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Cheese Cheddar | Yogurt Greek Nonfat Plain | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 408kcal20% | 54kcal3% | +354kcal |
| Protein | 23g47% | 9.5g19% | +14g |
| Total Fat | 34g44% | 0.24g0% | +34g |
| Saturated Fat | 19g96% | 0.14g1% | +19g |
| Trans Fat | 1.1g | <0.1g | +1.1g |
| Cholesterol | 100mg33% | 6.0mg2% | +94mg |
| Carbohydrates | 2.4g1% | 3.4g1% | <0.1g |
| Dietary Fiber | — | 0.20g1% | — |
| ✨Vitamins | |||
| Vitamin A | 316mcg35% | 0mcg0% | +316mcg |
| Vitamin C | — | 0.30mg0% | — |
| Vitamin E | 0.75mg5% | — | — |
| Vitamin K | 2.4mcg2% | — | — |
| Vitamin B6 | <0.1mg4% | — | — |
| Vitamin B12 | 1.1mcg44% | — | — |
| Folate | 21mcg5% | — | — |
| Thiamin (B1) | <0.1mg2% | — | — |
| Riboflavin (B2) | 0.44mg34% | — | — |
| Niacin (B3) | <0.1mg0% | — | — |
| 🔶Minerals | |||
| Sodium | 654mg28% | 37mg2% | +617mg |
| Calcium | 707mg54% | 112mg9% | +595mg |
| Iron | 0.16mg1% | <0.1mg0% | +0.13mg |
| Potassium | 77mg2% | — | — |
| Phosphorus | 458mg37% | — | — |
| Magnesium | 27mg6% | — | — |
| Zinc | 3.7mg33% | — | — |
| Copper | <0.1mg4% | — | — |
| Manganese | <0.1mg1% | — | — |
| Selenium | 28mcg51% | — | — |
🔬Nutritional Analysis
Calories: Greek Yogurt (Nonfat, Plain) is significantly lower in calories at just 54 kcal per 100g compared to 408 kcal for Cheese Cheddar — that's 656% fewer calories, making Greek Yogurt (Nonfat, Plain) the better choice for calorie-conscious diets.
Protein: Cheese Cheddar has more protein per 100g (23.3g vs 9.53g), but Greek Yogurt (Nonfat, Plain) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Greek Yogurt (Nonfat, Plain) is the leaner option with 0.24g of total fat per 100g compared to 34g. Greek Yogurt (Nonfat, Plain) has less saturated fat (0.145g vs 19.2g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Cheese Cheddar: 316mcg vs 0mcg). Keep in mind these are per 100g — the higher-calorie food packs more of everything into a denser package, so per calorie the picture may differ.
Key Minerals: Notable mineral differences include Sodium (Cheese Cheddar: 654mg vs 37mg), Calcium (Cheese Cheddar: 707mg vs 112mg), Iron (Cheese Cheddar: 0.16mg vs 0.03mg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
Diet Suitability: Both fit a low-carb or keto diet. Cheese Cheddar fits a high-protein diet. Greek Yogurt (Nonfat, Plain) fits a low-fat diet. Greek Yogurt (Nonfat, Plain) fits a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Cheese Cheddar or Greek Yogurt (Nonfat, Plain)?
- Cheese Cheddar has more protein with 23.3g per 100g compared to 9.53g for Greek Yogurt (Nonfat, Plain).
- Which is lower in calories, Cheese Cheddar or Greek Yogurt (Nonfat, Plain)?
- Greek Yogurt (Nonfat, Plain) is lower in calories with 54 kcal per 100g versus 408 kcal.
- Is Cheese Cheddar or Greek Yogurt (Nonfat, Plain) healthier?
- It depends on your goals. Cheese Cheddar has 408 calories and 23.3g protein per 100g, while Greek Yogurt (Nonfat, Plain) has 54 calories and 9.53g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Cheese Cheddar or Greek Yogurt (Nonfat, Plain)?
- Greek Yogurt (Nonfat, Plain) is leaner with 0.24g of fat per 100g compared to 34g.