Cottage cheese vs Greek yogurt with oats

Cottage cheeseGreek yogurt with oats
Same weightSame caloriesOne serving

In short

One serving each: 93 calories in cottage cheese (4 oz, 113 g), 224 calories in Greek yogurt with oats (1 5.3 oz container, 150 g). More in cottage cheese: sodium (4.2×) and vitamin A (7.5×).

More in Greek yogurt with oats: vitamin B12, copper (3.4×), carbohydrates (6.1×), fiber and 8 more. Everything else is within 4% of a day's needs.

Calories, and where they come from

Cottage cheese93 cal

4 oz (113 g) · 12.5 g protein · 4.9 g carbs (4.6 g sugars) · 2.6 g fat

Greek yogurt with oats224 cal

1 5.3 oz container (150 g) · 13.8 g protein · 30 g carbs (16.1 g sugars) · 5.5 g fat

Share of the calories fromproteincarbsfat

Where they differ

Each dot is the share of a day's needs (FDA Daily Value) in one serving of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.

0%25%50%
  • Sodiumlimit16% vs 4%

    364 mg vs 87 mg

  • Vitamin B1220% vs 31%

    0.48 µg vs 0.73 µg

  • Copper4% vs 13%

    0.034 mg vs 0.12 mg

  • Carbohydrates2% vs 11%

    4.9 g vs 30 g

  • Fiber0% vs 8%

    0 g vs 2.3 g

  • Magnesium2% vs 10%

    10.2 mg vs 43.5 mg

  • Thiamin (B1)2% vs 10%

    0.023 mg vs 0.12 mg

  • Vitamin A9% vs 1%

    78.2 µg vs 10.5 µg

  • Riboflavin (B2)20% vs 27%

    0.27 mg vs 0.35 mg

  • Zinc6% vs 12%

    0.69 mg vs 1.3 mg

  • Vitamin D0% vs 5%

    0 µg vs 1.1 µg

  • Phosphorus13% vs 19%

    168 mg vs 233 mg

  • Vitamin E1% vs 5%

    0.091 mg vs 0.81 mg

  • Iron1% vs 6%

    0.15 mg vs 0.99 mg

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in one serving of each.

  • Protein12.5 g · 13.8 g25%·28%
  • Total fat2.6 g · 5.5 g3%·7%
  • Saturated fatlimit1.4 g · 1.3 g7%·6%
  • Cholesterollimit13.6 mg · 9 mg5%·3%
  • Potassium136 mg · 242 mg3%·5%
  • Calcium117 mg · 134 mg9%·10%
  • Selenium16.6 µg · 16.2 µg30%·29%
  • Vitamin C0 mg · 0 mg0%·0%
  • Vitamin K0 µg · 1.8 µg0%·2%
  • Niacin (B3)0.1 mg · 0.51 mg1%·3%
  • Vitamin B60.065 mg · 0.091 mg4%·5%
  • Folate11.3 µg · 15 µg3%·4%
  • Choline18.5 mg · 25.1 mg3%·5%

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.

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Cottage cheese vs Greek yogurt with oats: nutrition compared | MyFoodAnalysis