USDA-derived comparison
Natural Yogurt vs Parmesan
Parmesan leads for Calcium, Phosphorus and Vitamin B12 per 100g, while Natural Yogurt holds its own elsewhere.
Who each is for: Choose parmesan for calcium and phosphorus.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Natural Yogurt
Typical serving: 1 pot (150g)
6/100
No clear per-100g leads, which is a result in itself.
Full Natural Yogurt pageParmesan
Typical serving: 2 tbsp, grated (10g)
28/100
Side by side, per 100g
The stronger number is highlighted, honestly: higher wins for aim-for nutrients, lower wins for stay-under ones like saturated fat and sodium.
| Nutrient | Natural Yogurt | Parmesan |
|---|---|---|
| Calories | 61 kcal | 420 kcal |
| Protein | 3 g | 28 g |
| Carbs | 5 g | 14 g |
| Fat | 3 g | 28 g |
| Fiber | 0 g | 0 g |
| Sat fat | 2 g | 15 g |
| Sodium | 46 mg | 1,800 mg |
| Potassium | 155 mg | 180 mg |
| Calcium | 121 mg | 853 mg |
| Iron | 0.1 mg | 0.5 mg |
| Magnesium | 12 mg | 34 mg |
| Zinc | 0.6 mg | 4.2 mg |
| Vitamin C | 1 mg | 0 mg |
| Vitamin D | 0.1 µg | 0.5 µg |
| Vitamin B12 | 0.4 µg | 1.4 µg |
| Folate | 7 µg | 6 µg |
Servings differ: 1 pot of natural yogurt is about 150g, 2 tbsp, grated of parmesan about 10g. Scale accordingly before deciding anything on the 100g basis alone.
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