Cottage cheese vs Plain whole milk Greek yogurt
In short
One serving each: 93 calories in cottage cheese (4 oz, 113 g), 141 calories in plain whole milk Greek yogurt (1 5.3 oz container, 150 g). More in cottage cheese: sodium (7.1×).
More in plain whole milk Greek yogurt: vitamin B12 (2.4×), saturated fat (2.5×), riboflavin, total fat (2.5×) and thiamin (3.6×). 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) · 13.2 g protein · 7.1 g carbs (4.9 g sugars) · 6.6 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 47%
0.48 µg vs 1.1 µg
- Sodiumlimit16% vs 2%
364 mg vs 51 mg
- Saturated fatlimit7% vs 18%
1.4 g vs 3.6 g
- Riboflavin (B2)20% vs 28%
0.27 mg vs 0.37 mg
- Total fat3% vs 8%
2.6 g vs 6.6 g
- Thiamin (B1)2% vs 7%
0.023 mg vs 0.083 mg
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Protein12.5 g · 13.2 g25%·26%
- Cholesterollimit13.6 mg · 25.5 mg5%·9%
- Carbohydrates4.9 g · 7.1 g2%·3%
- Fiber0 g · 0 g0%·0%
- Potassium136 mg · 221 mg3%·5%
- Calcium117 mg · 167 mg9%·13%
- Iron0.15 mg · 0 mg1%·0%
- Magnesium10.2 mg · 16.5 mg2%·4%
- Phosphorus168 mg · 189 mg13%·15%
- Zinc0.69 mg · 0.7 mg6%·6%
- Copper0.034 mg · 0.015 mg4%·2%
- Selenium16.6 µg · 14.6 µg30%·26%
- Vitamin A78.2 µg · 57 µg9%·6%
- 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%
- Niacin (B3)0.1 mg · 0.34 mg1%·2%
- Vitamin B60.065 mg · 0.066 mg4%·4%
- Folate11.3 µg · 7.5 µg3%·2%
- Choline18.5 mg · 22.6 mg3%·4%
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.