Cottage cheese vs Greek yogurt with oats
In short
For the same 100 calories you eat 122 g of cottage cheese or 67 g of Greek yogurt with oats. More in cottage cheese: selenium (2.5×), sodium (10×), protein (2.2×), riboflavin and 5 more.
Everything else is within 4% of a day's needs.
Calories, and where they come from
122 g · 13.4 g protein · 5.3 g carbs (5 g sugars) · 2.8 g fat
67.1 g · 6.2 g protein · 13.4 g carbs (7.2 g sugars) · 2.5 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot is the share of a day's needs (FDA Daily Value) in 100 calories of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.
- Selenium32% vs 13%
17.8 µg vs 7.2 µg
- Sodiumlimit17% vs 2%
391 mg vs 38.9 mg
- Protein27% vs 12%
13.4 g vs 6.2 g
- Riboflavin (B2)22% vs 12%
0.29 mg vs 0.16 mg
- Vitamin A9% vs 1%
84.1 µg vs 4.7 µg
- Vitamin B1221% vs 14%
0.51 µg vs 0.33 µg
- Phosphorus14% vs 8%
180 mg vs 104 mg
- Calcium10% vs 5%
126 mg vs 59.7 mg
- Saturated fatlimit8% vs 3%
1.5 g vs 0.56 g
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Total fat2.8 g · 2.5 g4%·3%
- Cholesterollimit14.6 mg · 4 mg5%·1%
- Carbohydrates5.3 g · 13.4 g2%·5%
- Fiber0 g · 1 g0%·4%
- Potassium146 mg · 108 mg3%·2%
- Iron0.16 mg · 0.44 mg1%·2%
- Magnesium11 mg · 19.5 mg3%·5%
- Zinc0.74 mg · 0.6 mg7%·5%
- Copper0.037 mg · 0.052 mg4%·6%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0 µg · 0.47 µg0%·2%
- Vitamin E0.098 mg · 0.36 mg1%·2%
- Vitamin K0 µg · 0.81 µg0%·1%
- Thiamin (B1)0.024 mg · 0.052 mg2%·4%
- Niacin (B3)0.11 mg · 0.23 mg1%·1%
- Vitamin B60.07 mg · 0.041 mg4%·2%
- Folate12.2 µg · 6.7 µg3%·2%
- Choline19.9 mg · 11.2 mg4%·2%
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.