Cottage cheese vs Nonfat Greek fruit yogurt
In short
Gram for gram, the calories are about the same: 82 in 100 g of cottage cheese, 83 of nonfat Greek fruit yogurt. More in cottage cheese: sodium (8.9×), selenium, vitamin A and saturated fat (13×).
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
11 g protein · 4.3 g carbs (4.1 g sugars) · 2.3 g fat
9.2 g protein · 10.8 g carbs (8.2 g sugars) · 0.34 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 g of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.
- Sodiumlimit14% vs 2%
321 mg vs 36 mg
- Selenium27% vs 16%
14.6 µg vs 9 µg
- Vitamin B1218% vs 26%
0.42 µg vs 0.62 µg
- Vitamin A8% vs <1%
69 µg vs 1 µg
- Saturated fatlimit6% vs <1%
1.3 g vs 0.097 g
- Vitamin D0% vs 5%
0 µg vs 0.9 µg
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Protein11 g · 9.2 g22%·18%
- Total fat2.3 g · 0.34 g3%·<1%
- Cholesterollimit12 mg · 4 mg4%·1%
- Carbohydrates4.3 g · 10.8 g2%·4%
- Fiber0 g · 0.1 g0%·<1%
- Potassium120 mg · 134 mg3%·3%
- Calcium103 mg · 101 mg8%·8%
- Iron0.13 mg · 0.12 mg1%·1%
- Magnesium9 mg · 10 mg2%·2%
- Phosphorus148 mg · 123 mg12%·10%
- Zinc0.61 mg · 0.48 mg6%·4%
- Copper0.03 mg · 0.026 mg3%·3%
- Vitamin C0 mg · 1 mg0%·1%
- Vitamin E0.08 mg · 0.02 mg1%·<1%
- Vitamin K0 µg · 0 µg0%·0%
- Thiamin (B1)0.02 mg · 0.021 mg2%·2%
- Riboflavin (B2)0.23 mg · 0.26 mg18%·20%
- Niacin (B3)0.09 mg · 0.19 mg1%·1%
- Vitamin B60.057 mg · 0.059 mg3%·3%
- Folate10 µg · 7 µg3%·2%
- Choline16.3 mg · 14.6 mg3%·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.