Cottage cheese vs Nonfat Greek fruit yogurt
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
4 oz (113 g) · 12.5 g protein · 4.9 g carbs (4.6 g sugars) · 2.6 g fat
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
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.
- Vitamin B1220% vs 39%
0.48 µg vs 0.93 µg
- Sodiumlimit16% vs 2%
364 mg vs 54 mg
- Riboflavin (B2)20% vs 30%
0.27 mg vs 0.39 mg
- Vitamin A9% vs <1%
78.2 µg vs 1.5 µg
- Vitamin D0% vs 7%
0 µg vs 1.4 µg
- Saturated fatlimit7% vs 1%
1.4 g vs 0.15 g
- Selenium30% vs 25%
16.6 µg vs 13.5 µg
- Carbohydrates2% vs 6%
4.9 g vs 16.2 g
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.