Cottage cheese vs Whole milk Greek fruit yogurt

Cottage cheeseWhole milk Greek fruit yogurt
Same weightSame caloriesOne serving

In short

One serving each: 93 calories in cottage cheese (4 oz, 113 g), 171 calories in whole milk Greek fruit yogurt (1 5.3 oz container, 150 g). More in cottage cheese: sodium (7.1×) and selenium.

More in whole milk Greek fruit yogurt: vitamin B12 (2.1×), saturated fat (2.2×), vitamin D, riboflavin and 3 more. Everything else is within 4% of a day's needs.

Calories, and where they come from

Cottage cheese93 cal

4 oz (113 g) · 12.5 g protein · 4.9 g carbs (4.6 g sugars) · 2.6 g fat

Whole milk Greek fruit yogurt171 cal

1 5.3 oz container (150 g) · 11.8 g protein · 17.7 g carbs (12.3 g sugars) · 5.9 g fat

Share of the calories fromproteincarbsfat

Where they differ

Bar length 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 difference in length is a small difference. Color says which food, never which is better.

0%25%50%
  • Vitamin B120.48 µg · 1 µg
    20%42%
  • Sodiumlimit364 mg · 51 mg
    16%2%
  • Saturated fatlimit1.4 g · 3.2 g
    7%16%
  • Vitamin D0 µg · 1.4 µg
    0%7%
  • Selenium16.6 µg · 13.3 µg
    30%24%
  • Riboflavin (B2)0.27 mg · 0.34 mg
    20%26%
  • Carbohydrates4.9 g · 17.7 g
    2%6%
  • Thiamin (B1)0.023 mg · 0.076 mg
    2%6%
  • Total fat2.6 g · 5.9 g
    3%8%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in one serving of each.

  • Protein12.5 g · 11.8 g25%·24%
  • Cholesterollimit13.6 mg · 22.5 mg5%·8%
  • Fiber0 g · 0.15 g0%·1%
  • Potassium136 mg · 209 mg3%·4%
  • Calcium117 mg · 152 mg9%·12%
  • Iron0.15 mg · 0.075 mg1%·<1%
  • Magnesium10.2 mg · 15 mg2%·4%
  • Phosphorus168 mg · 171 mg13%·14%
  • Zinc0.69 mg · 0.63 mg6%·6%
  • Copper0.034 mg · 0.03 mg4%·3%
  • Vitamin A78.2 µg · 51 µg9%·6%
  • Vitamin C0 mg · 1.5 mg0%·2%
  • Vitamin E0.091 mg · 0.03 mg1%·<1%
  • Vitamin K0 µg · 0 µg0%·0%
  • Niacin (B3)0.1 mg · 0.31 mg1%·2%
  • Vitamin B60.065 mg · 0.062 mg4%·4%
  • Folate11.3 µg · 9 µg3%·2%
  • Choline18.5 mg · 21.9 mg3%·4%

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.

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Compare Cottage cheese withGreek yogurt with oatsPlain nonfat Greek yogurtNonfat Greek fruit yogurtPlain whole milk Greek yogurt
Cottage cheese vs Whole milk Greek fruit yogurt: nutrition compared | MyFoodAnalysis