Cottage cheese vs Whole milk Greek fruit yogurt
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
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) · 11.8 g protein · 17.7 g carbs (12.3 g sugars) · 5.9 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 42%
0.48 µg vs 1 µg
- Sodiumlimit16% vs 2%
364 mg vs 51 mg
- Saturated fatlimit7% vs 16%
1.4 g vs 3.2 g
- Vitamin D0% vs 7%
0 µg vs 1.4 µg
- Selenium30% vs 24%
16.6 µg vs 13.3 µg
- Riboflavin (B2)20% vs 26%
0.27 mg vs 0.34 mg
- Carbohydrates2% vs 6%
4.9 g vs 17.7 g
- Thiamin (B1)2% vs 6%
0.023 mg vs 0.076 mg
- Total fat3% vs 8%
2.6 g vs 5.9 g
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.