Cottage cheese vs Plain whole milk Greek yogurt
In short
Gram for gram, there are 15% more calories in plain whole milk Greek yogurt than in cottage cheese (94 vs 82 in 100 g). More in cottage cheese: sodium (9.4×), selenium and protein.
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
11 g protein · 4.3 g carbs (4.1 g sugars) · 2.3 g fat
8.8 g protein · 4.8 g carbs (3.3 g sugars) · 4.4 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.
- Vitamin B1218% vs 31%
0.42 µg vs 0.75 µg
- Sodiumlimit14% vs 1%
321 mg vs 34 mg
- Selenium27% vs 18%
14.6 µg vs 9.7 µg
- Saturated fatlimit6% vs 12%
1.3 g vs 2.4 g
- Protein22% vs 18%
11 g vs 8.8 g
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Total fat2.3 g · 4.4 g3%·6%
- Cholesterollimit12 mg · 17 mg4%·6%
- Carbohydrates4.3 g · 4.8 g2%·2%
- Fiber0 g · 0 g0%·0%
- Potassium120 mg · 147 mg3%·3%
- Calcium103 mg · 111 mg8%·9%
- Iron0.13 mg · 0 mg1%·0%
- Magnesium9 mg · 11 mg2%·3%
- Phosphorus148 mg · 126 mg12%·10%
- Zinc0.61 mg · 0.47 mg6%·4%
- Copper0.03 mg · 0.01 mg3%·1%
- Vitamin A69 µg · 38 µg8%·4%
- 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 · 0.055 mg2%·5%
- Riboflavin (B2)0.23 mg · 0.24 mg18%·19%
- Niacin (B3)0.09 mg · 0.23 mg1%·1%
- Vitamin B60.057 mg · 0.044 mg3%·3%
- Folate10 µg · 5 µg3%·1%
- Choline16.3 mg · 15.1 mg3%·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.