Cottage cheese vs Greek yogurt
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
122 g · 13.4 g protein · 5.3 g carbs (5 g sugars) · 2.8 g fat
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
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.
- Vitamin B1221% vs 49%
0.51 µg vs 1.2 µg
- Riboflavin (B2)22% vs 37%
0.29 mg vs 0.48 mg
- Sodiumlimit17% vs 3%
391 mg vs 61 mg
- Vitamin A9% vs <1%
84.1 µg vs 1.7 µg
- Protein27% vs 35%
13.4 g vs 17.5 g
- Saturated fatlimit8% vs 1%
1.5 g vs 0.18 g
- Calcium10% vs 14%
126 mg vs 188 mg
- Phosphorus14% vs 18%
180 mg vs 231 mg
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.