Cottage cheese vs Nonfat Greek fruit yogurt

Cottage cheeseNonfat Greek fruit yogurt
Same weightSame caloriesOne serving

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

Cottage cheese100 cal

122 g · 13.4 g protein · 5.3 g carbs (5 g sugars) · 2.8 g fat

Nonfat Greek fruit yogurt100 cal

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

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.

0%25%50%
  • Sodiumlimit17% vs 2%

    391 mg vs 43.4 mg

  • Selenium32% vs 20%

    17.8 µg vs 10.8 µg

  • Vitamin B1221% vs 31%

    0.51 µg vs 0.75 µg

  • Vitamin A9% vs <1%

    84.1 µg vs 1.2 µg

  • Saturated fatlimit8% vs 1%

    1.5 g vs 0.12 g

  • Vitamin D0% vs 5%

    0 µg vs 1.1 µg

  • Protein27% vs 22%

    13.4 g vs 11.1 g

Show as: bars · dots

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.

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Compare Cottage cheese withGreek yogurt with oatsPlain nonfat Greek yogurtPlain whole milk Greek yogurtWhole milk Greek fruit yogurt