Cottage cheese vs Greek yogurt
In short
Gram for gram, there are 39% more calories in cottage cheese than in Greek yogurt (82 vs 59 in 100 g). Most of those in Greek yogurt come from protein.
More in cottage cheese: sodium (8.9×), selenium, vitamin A and saturated fat (12×). More in Greek yogurt: vitamin B12. 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
10.3 g protein · 3.6 g carbs (3.3 g sugars) · 0.37 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
- Vitamin B1218% vs 29%
0.42 µg vs 0.7 µg
- Selenium27% vs 18%
14.6 µg vs 9.9 µg
- Vitamin A8% vs <1%
69 µg vs 1 µg
- Saturated fatlimit6% vs 1%
1.3 g vs 0.11 g
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Protein11 g · 10.3 g22%·21%
- Total fat2.3 g · 0.37 g3%·<1%
- Cholesterollimit12 mg · 5 mg4%·2%
- Carbohydrates4.3 g · 3.6 g2%·1%
- Fiber0 g · 0 g0%·0%
- Potassium120 mg · 141 mg3%·3%
- Calcium103 mg · 111 mg8%·9%
- Iron0.13 mg · 0.07 mg1%·<1%
- Magnesium9 mg · 11 mg2%·3%
- Phosphorus148 mg · 136 mg12%·11%
- Zinc0.61 mg · 0.53 mg6%·5%
- Copper0.03 mg · 0.017 mg3%·2%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.08 mg · 0.01 mg1%·<1%
- Vitamin K0 µg · 0 µg0%·0%
- Thiamin (B1)0.02 mg · 0.022 mg2%·2%
- Riboflavin (B2)0.23 mg · 0.28 mg18%·22%
- Niacin (B3)0.09 mg · 0.21 mg1%·1%
- Vitamin B60.057 mg · 0.064 mg3%·4%
- Folate10 µg · 7 µg3%·2%
- Choline16.3 mg · 15.1 mg3%·3%
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.