Cottage cheese vs Whole milk Greek fruit yogurt
In short
Gram for gram, there are 39% more calories in whole milk Greek fruit yogurt than in cottage cheese (114 vs 82 in 100 g). More in cottage cheese: sodium (9.4×), selenium and protein.
More in whole milk Greek fruit yogurt: vitamin B12, vitamin D 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
7.8 g protein · 11.8 g carbs (8.2 g sugars) · 3.9 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot is the share of a day's needs (FDA Daily Value) in 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.
- Sodiumlimit14% vs 1%
321 mg vs 34 mg
- Vitamin B1218% vs 28%
0.42 µg vs 0.67 µg
- Selenium27% vs 16%
14.6 µg vs 8.9 µg
- Protein22% vs 16%
11 g vs 7.8 g
- Vitamin D0% vs 5%
0 µg vs 0.9 µg
- Saturated fatlimit6% vs 11%
1.3 g vs 2.1 g
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Total fat2.3 g · 3.9 g3%·5%
- Cholesterollimit12 mg · 15 mg4%·5%
- Carbohydrates4.3 g · 11.8 g2%·4%
- Fiber0 g · 0.1 g0%·<1%
- Potassium120 mg · 139 mg3%·3%
- Calcium103 mg · 101 mg8%·8%
- Iron0.13 mg · 0.05 mg1%·<1%
- Magnesium9 mg · 10 mg2%·2%
- Phosphorus148 mg · 114 mg12%·9%
- Zinc0.61 mg · 0.42 mg6%·4%
- Copper0.03 mg · 0.02 mg3%·2%
- Vitamin A69 µg · 34 µg8%·4%
- Vitamin C0 mg · 1 mg0%·1%
- Vitamin E0.08 mg · 0.02 mg1%·<1%
- Vitamin K0 µg · 0 µg0%·0%
- Thiamin (B1)0.02 mg · 0.051 mg2%·4%
- Riboflavin (B2)0.23 mg · 0.23 mg18%·17%
- Niacin (B3)0.09 mg · 0.21 mg1%·1%
- Vitamin B60.057 mg · 0.041 mg3%·2%
- Folate10 µg · 6 µg3%·2%
- Choline16.3 mg · 14.6 mg3%·3%
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.