Cottage cheese vs Greek yogurt with oats
In short
Gram for gram, there are 82% more calories in Greek yogurt with oats than in cottage cheese (149 vs 82 in 100 g). More in cottage cheese: sodium (5.5×), selenium and vitamin A (9.9×).
More in Greek yogurt with oats: carbohydrates (4.6×), fiber, copper (2.6×), magnesium (3.2×) and thiamin (3.9×). Everything else is within 4% of a day's needs.
Calories, and where they come from
11 g protein · 4.3 g carbs (4.1 g sugars) · 2.3 g fat
9.2 g protein · 20 g carbs (10.7 g sugars) · 3.7 g fat
Share of the calories fromproteincarbsfat
Where they differ
Bar length is the share of a day's needs (FDA Daily Value) in 100 g of each. Every row uses the same scale, so a short difference in length is a small difference. Color says which food, never which is better.
- Sodiumlimit321 mg · 58 mg14%3%
- Selenium14.6 µg · 10.8 µg27%20%
- Vitamin A69 µg · 7 µg8%1%
- Carbohydrates4.3 g · 20 g2%7%
- Fiber0 g · 1.5 g0%5%
- Copper0.03 mg · 0.078 mg3%9%
- Magnesium9 mg · 29 mg2%7%
- Thiamin (B1)0.02 mg · 0.077 mg2%6%
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Protein11 g · 9.2 g22%·18%
- Total fat2.3 g · 3.7 g3%·5%
- Saturated fatlimit1.3 g · 0.84 g6%·4%
- Cholesterollimit12 mg · 6 mg4%·2%
- Potassium120 mg · 161 mg3%·3%
- Calcium103 mg · 89 mg8%·7%
- Iron0.13 mg · 0.66 mg1%·4%
- Phosphorus148 mg · 155 mg12%·12%
- Zinc0.61 mg · 0.89 mg6%·8%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0 µg · 0.7 µg0%·3%
- Vitamin E0.08 mg · 0.54 mg1%·4%
- Vitamin K0 µg · 1.2 µg0%·1%
- Riboflavin (B2)0.23 mg · 0.23 mg18%·18%
- Niacin (B3)0.09 mg · 0.34 mg1%·2%
- Vitamin B60.057 mg · 0.061 mg3%·4%
- Folate10 µg · 10 µg3%·3%
- Vitamin B120.42 µg · 0.49 µg18%·20%
- Choline16.3 mg · 16.7 mg3%·3%
From USDA FoodData Central: Cottage cheese (Survey (FNDDS) 2705747), Greek yogurt with oats (Survey (FNDDS) 2705441). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.