Cottage cheese vs Greek yogurt
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
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) · 15.4 g protein · 5.5 g carbs (4.9 g sugars) · 0.56 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 44%
0.48 µg vs 1.1 µg
- Sodiumlimit16% vs 2%
364 mg vs 54 mg
- Riboflavin (B2)20% vs 32%
0.27 mg vs 0.42 mg
- Vitamin A9% vs <1%
78.2 µg vs 1.5 µg
- Saturated fatlimit7% vs 1%
1.4 g vs 0.16 g
- Protein25% vs 31%
12.5 g vs 15.4 g
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.