Cottage cheese vs Whole milk Greek fruit yogurt
In short
For the same 100 calories you eat 122 g of cottage cheese or 88 g of whole milk Greek fruit yogurt. More in cottage cheese: selenium (2.3×), sodium (13×), protein, riboflavin and 2 more.
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
87.7 g · 6.9 g protein · 10.4 g carbs (7.2 g sugars) · 3.4 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 calories of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.
- Selenium32% vs 14%
17.8 µg vs 7.8 µg
- Sodiumlimit17% vs 1%
391 mg vs 29.8 mg
- Protein27% vs 14%
13.4 g vs 6.9 g
- Riboflavin (B2)22% vs 15%
0.29 mg vs 0.2 mg
- Phosphorus14% vs 8%
180 mg vs 100 mg
- Vitamin A9% vs 3%
84.1 µg vs 29.8 µg
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Total fat2.8 g · 3.4 g4%·4%
- Saturated fatlimit1.5 g · 1.9 g8%·9%
- Cholesterollimit14.6 mg · 13.2 mg5%·4%
- Carbohydrates5.3 g · 10.4 g2%·4%
- Fiber0 g · 0.088 g0%·<1%
- Potassium146 mg · 122 mg3%·3%
- Calcium126 mg · 88.6 mg10%·7%
- Iron0.16 mg · 0.044 mg1%·<1%
- Magnesium11 mg · 8.8 mg3%·2%
- Zinc0.74 mg · 0.37 mg7%·3%
- Copper0.037 mg · 0.018 mg4%·2%
- Vitamin C0 mg · 0.88 mg0%·1%
- Vitamin D0 µg · 0.79 µg0%·4%
- Vitamin E0.098 mg · 0.018 mg1%·<1%
- Vitamin K0 µg · 0 µg0%·0%
- Thiamin (B1)0.024 mg · 0.045 mg2%·4%
- Niacin (B3)0.11 mg · 0.18 mg1%·1%
- Vitamin B60.07 mg · 0.036 mg4%·2%
- Folate12.2 µg · 5.3 µg3%·1%
- Vitamin B120.51 µg · 0.59 µg21%·24%
- Choline19.9 mg · 12.8 mg4%·2%
From USDA FoodData Central: Cottage cheese (Survey (FNDDS) 2705747), Whole milk Greek fruit yogurt (Survey (FNDDS) 2705430). 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.