Cottage cheese vs Nonfat Greek fruit yogurt

Cottage cheeseNonfat Greek fruit yogurt
Same weightSame caloriesOne serving

In short

One serving each: 93 calories in cottage cheese (4 oz, 113 g), 125 calories in nonfat Greek fruit yogurt (1 5.3 oz container, 150 g). More in cottage cheese: sodium (6.7×), vitamin A, saturated fat (9.8×) and selenium.

More in nonfat Greek fruit yogurt: vitamin B12, riboflavin, vitamin D and carbohydrates (3.3×). 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

Nonfat Greek fruit yogurt125 cal

1 5.3 oz container (150 g) · 13.8 g protein · 16.2 g carbs (12.4 g sugars) · 0.51 g fat

Share of the calories fromproteincarbsfat

Where they differ

Bar length 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 difference in length is a small difference. Color says which food, never which is better.

0%25%50%
  • Vitamin B120.48 µg · 0.93 µg
    20%39%
  • Sodiumlimit364 mg · 54 mg
    16%2%
  • Riboflavin (B2)0.27 mg · 0.39 mg
    20%30%
  • Vitamin A78.2 µg · 1.5 µg
    9%<1%
  • Vitamin D0 µg · 1.4 µg
    0%7%
  • Saturated fatlimit1.4 g · 0.15 g
    7%1%
  • Selenium16.6 µg · 13.5 µg
    30%25%
  • Carbohydrates4.9 g · 16.2 g
    2%6%

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 · 0.51 g3%·1%
  • Cholesterollimit13.6 mg · 6 mg5%·2%
  • Fiber0 g · 0.15 g0%·1%
  • Potassium136 mg · 201 mg3%·4%
  • Calcium117 mg · 152 mg9%·12%
  • Iron0.15 mg · 0.18 mg1%·1%
  • Magnesium10.2 mg · 15 mg2%·4%
  • Phosphorus168 mg · 185 mg13%·15%
  • Zinc0.69 mg · 0.72 mg6%·7%
  • Copper0.034 mg · 0.039 mg4%·4%
  • Vitamin C0 mg · 1.5 mg0%·2%
  • Vitamin E0.091 mg · 0.03 mg1%·<1%
  • Vitamin K0 µg · 0 µg0%·0%
  • Thiamin (B1)0.023 mg · 0.032 mg2%·3%
  • Niacin (B3)0.1 mg · 0.29 mg1%·2%
  • Vitamin B60.065 mg · 0.088 mg4%·5%
  • Folate11.3 µg · 10.5 µg3%·3%
  • Choline18.5 mg · 21.9 mg3%·4%

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.

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