Cottage cheese vs Nonfat Greek fruit yogurt
In short
For the same 100 calories you eat 122 g of cottage cheese or 120 g of nonfat Greek fruit yogurt. More in cottage cheese: sodium (9×), selenium, vitamin A, saturated fat (13×) and protein.
More in nonfat Greek fruit yogurt: vitamin B12 and vitamin D. 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
120 g · 11.1 g protein · 13 g carbs (9.9 g sugars) · 0.41 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 calories 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.
- Sodiumlimit391 mg · 43.4 mg17%2%
- Selenium17.8 µg · 10.8 µg32%20%
- Vitamin B120.51 µg · 0.75 µg21%31%
- Vitamin A84.1 µg · 1.2 µg9%<1%
- Saturated fatlimit1.5 g · 0.12 g8%1%
- Vitamin D0 µg · 1.1 µg0%5%
- Protein13.4 g · 11.1 g27%22%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Total fat2.8 g · 0.41 g4%·1%
- Cholesterollimit14.6 mg · 4.8 mg5%·2%
- Carbohydrates5.3 g · 13 g2%·5%
- Fiber0 g · 0.12 g0%·<1%
- Potassium146 mg · 161 mg3%·3%
- Calcium126 mg · 122 mg10%·9%
- Iron0.16 mg · 0.14 mg1%·1%
- Magnesium11 mg · 12 mg3%·3%
- Phosphorus180 mg · 148 mg14%·12%
- Zinc0.74 mg · 0.58 mg7%·5%
- Copper0.037 mg · 0.031 mg4%·3%
- Vitamin C0 mg · 1.2 mg0%·1%
- Vitamin E0.098 mg · 0.024 mg1%·<1%
- Vitamin K0 µg · 0 µg0%·0%
- Thiamin (B1)0.024 mg · 0.025 mg2%·2%
- Riboflavin (B2)0.29 mg · 0.31 mg22%·24%
- Niacin (B3)0.11 mg · 0.23 mg1%·1%
- Vitamin B60.07 mg · 0.071 mg4%·4%
- Folate12.2 µg · 8.4 µg3%·2%
- Choline19.9 mg · 17.6 mg4%·3%
From USDA FoodData Central: Cottage cheese (Survey (FNDDS) 2705747), Nonfat Greek fruit yogurt (Survey (FNDDS) 2705432). 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.