Cottage cheese vs Greek yogurt

Cottage cheesePlain nonfat Greek yogurt
Same weightSame caloriesOne serving

In short

One serving each: 93 calories in cottage cheese (4 oz, 113 g), 89 calories in Greek yogurt (1 5.3 oz container, 150 g). Most of those in Greek yogurt come from protein.

More in cottage cheese: sodium (6.7×), vitamin A and saturated fat (8.8×). More in Greek yogurt: vitamin B12 (2.2×), riboflavin and protein. 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

Plain nonfat Greek yogurt89 cal

1 5.3 oz container (150 g) · 15.4 g protein · 5.5 g carbs (4.9 g sugars) · 0.56 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 · 1.1 µg
    20%44%
  • Sodiumlimit364 mg · 54 mg
    16%2%
  • Riboflavin (B2)0.27 mg · 0.42 mg
    20%32%
  • Vitamin A78.2 µg · 1.5 µg
    9%<1%
  • Saturated fatlimit1.4 g · 0.16 g
    7%1%
  • Protein12.5 g · 15.4 g
    25%31%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in one serving of each.

  • Total fat2.6 g · 0.56 g3%·1%
  • Cholesterollimit13.6 mg · 7.5 mg5%·3%
  • Carbohydrates4.9 g · 5.5 g2%·2%
  • Fiber0 g · 0 g0%·0%
  • Potassium136 mg · 212 mg3%·5%
  • Calcium117 mg · 167 mg9%·13%
  • Iron0.15 mg · 0.11 mg1%·1%
  • Magnesium10.2 mg · 16.5 mg2%·4%
  • Phosphorus168 mg · 204 mg13%·16%
  • Zinc0.69 mg · 0.8 mg6%·7%
  • Copper0.034 mg · 0.026 mg4%·3%
  • Selenium16.6 µg · 14.8 µg30%·27%
  • Vitamin C0 mg · 0 mg0%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin E0.091 mg · 0.015 mg1%·<1%
  • Vitamin K0 µg · 0 µg0%·0%
  • Thiamin (B1)0.023 mg · 0.033 mg2%·3%
  • Niacin (B3)0.1 mg · 0.32 mg1%·2%
  • Vitamin B60.065 mg · 0.096 mg4%·6%
  • Folate11.3 µg · 10.5 µg3%·3%
  • Choline18.5 mg · 22.6 mg3%·4%

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.

vs
Compare Cottage cheese withGreek yogurt with oatsNonfat Greek fruit yogurtPlain whole milk Greek yogurtWhole milk Greek fruit yogurt
Cottage cheese vs Greek yogurt: 82 vs 59 calories per 100 g