Cottage cheese vs Plain whole milk Greek yogurt
In short
For the same 100 calories you eat 122 g of cottage cheese or 106 g of plain whole milk Greek yogurt. More in cottage cheese: sodium (11×), selenium, protein and vitamin A (2.1×).
More in plain whole milk Greek yogurt: vitamin B12 and saturated fat. 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
106 g · 9.3 g protein · 5.1 g carbs (3.5 g sugars) · 4.7 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.
- Sodiumlimit391 mg · 36.2 mg17%2%
- Selenium17.8 µg · 10.3 µg32%19%
- Vitamin B120.51 µg · 0.8 µg21%33%
- Protein13.4 g · 9.3 g27%19%
- Saturated fatlimit1.5 g · 2.5 g8%13%
- Vitamin A84.1 µg · 40.4 µg9%4%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Total fat2.8 g · 4.7 g4%·6%
- Cholesterollimit14.6 mg · 18.1 mg5%·6%
- Carbohydrates5.3 g · 5.1 g2%·2%
- Fiber0 g · 0 g0%·0%
- Potassium146 mg · 156 mg3%·3%
- Calcium126 mg · 118 mg10%·9%
- Iron0.16 mg · 0 mg1%·0%
- Magnesium11 mg · 11.7 mg3%·3%
- Phosphorus180 mg · 134 mg14%·11%
- Zinc0.74 mg · 0.5 mg7%·5%
- Copper0.037 mg · 0.011 mg4%·1%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.098 mg · 0.011 mg1%·<1%
- Vitamin K0 µg · 0 µg0%·0%
- Thiamin (B1)0.024 mg · 0.059 mg2%·5%
- Riboflavin (B2)0.29 mg · 0.26 mg22%·20%
- Niacin (B3)0.11 mg · 0.24 mg1%·2%
- Vitamin B60.07 mg · 0.047 mg4%·3%
- Folate12.2 µg · 5.3 µg3%·1%
- Choline19.9 mg · 16.1 mg4%·3%
From USDA FoodData Central: Cottage cheese (Survey (FNDDS) 2705747), Plain whole milk Greek yogurt (Survey (FNDDS) 2705422). 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.