Cottage cheese vs Greek yogurt

Cottage cheesePlain nonfat Greek yogurt
Same weightSame caloriesOne serving

In short

For the same 100 calories you eat 122 g of cottage cheese or 169 g of Greek yogurt. Most of those in Greek yogurt come from protein.

More in cottage cheese: sodium (6.4×), vitamin A and saturated fat (8.4×). More in Greek yogurt: vitamin B12 (2.3×), riboflavin, protein, calcium and phosphorus. 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

Plain nonfat Greek yogurt100 cal

169 g · 17.5 g protein · 6.2 g carbs (5.5 g sugars) · 0.63 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.

0%25%50%
  • Vitamin B120.51 µg · 1.2 µg
    21%49%
  • Riboflavin (B2)0.29 mg · 0.48 mg
    22%37%
  • Sodiumlimit391 mg · 61 mg
    17%3%
  • Vitamin A84.1 µg · 1.7 µg
    9%<1%
  • Protein13.4 g · 17.5 g
    27%35%
  • Saturated fatlimit1.5 g · 0.18 g
    8%1%
  • Calcium126 mg · 188 mg
    10%14%
  • Phosphorus180 mg · 231 mg
    14%18%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in 100 calories of each.

  • Total fat2.8 g · 0.63 g4%·1%
  • Cholesterollimit14.6 mg · 8.5 mg5%·3%
  • Carbohydrates5.3 g · 6.2 g2%·2%
  • Fiber0 g · 0 g0%·0%
  • Potassium146 mg · 239 mg3%·5%
  • Iron0.16 mg · 0.12 mg1%·1%
  • Magnesium11 mg · 18.6 mg3%·4%
  • Zinc0.74 mg · 0.9 mg7%·8%
  • Copper0.037 mg · 0.029 mg4%·3%
  • Selenium17.8 µg · 16.8 µg32%·31%
  • Vitamin C0 mg · 0 mg0%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin E0.098 mg · 0.017 mg1%·<1%
  • Vitamin K0 µg · 0 µg0%·0%
  • Thiamin (B1)0.024 mg · 0.037 mg2%·3%
  • Niacin (B3)0.11 mg · 0.36 mg1%·2%
  • Vitamin B60.07 mg · 0.11 mg4%·6%
  • Folate12.2 µg · 11.9 µg3%·3%
  • Choline19.9 mg · 25.6 mg4%·5%

From USDA FoodData Central: Cottage cheese (Survey (FNDDS) 2705747), Plain nonfat Greek yogurt (Survey (FNDDS) 2705424). 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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