Greek yogurt with oats vs Cottage cheese
In short
For the same 100 calories you eat 67 g of Greek yogurt with oats or 122 g of cottage cheese. More in cottage cheese: selenium (2.5×), sodium (10×), protein (2.2×), riboflavin and 5 more.
Everything else is within 4% of a day's needs.
Calories, and where they come from
67.1 g · 6.2 g protein · 13.4 g carbs (7.2 g sugars) · 2.5 g fat
122 g · 13.4 g protein · 5.3 g carbs (5 g sugars) · 2.8 g fat
Share of the calories fromproteincarbsfat
Where they differ
Bar length 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 difference in length is a small difference. Color says which food, never which is better.
- Selenium7.2 µg · 17.8 µg13%32%
- Sodiumlimit38.9 mg · 391 mg2%17%
- Protein6.2 g · 13.4 g12%27%
- Riboflavin (B2)0.16 mg · 0.29 mg12%22%
- Vitamin A4.7 µg · 84.1 µg1%9%
- Vitamin B120.33 µg · 0.51 µg14%21%
- Phosphorus104 mg · 180 mg8%14%
- Calcium59.7 mg · 126 mg5%10%
- Saturated fatlimit0.56 g · 1.5 g3%8%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Total fat2.5 g · 2.8 g3%·4%
- Cholesterollimit4 mg · 14.6 mg1%·5%
- Carbohydrates13.4 g · 5.3 g5%·2%
- Fiber1 g · 0 g4%·0%
- Potassium108 mg · 146 mg2%·3%
- Iron0.44 mg · 0.16 mg2%·1%
- Magnesium19.5 mg · 11 mg5%·3%
- Zinc0.6 mg · 0.74 mg5%·7%
- Copper0.052 mg · 0.037 mg6%·4%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0.47 µg · 0 µg2%·0%
- Vitamin E0.36 mg · 0.098 mg2%·1%
- Vitamin K0.81 µg · 0 µg1%·0%
- Thiamin (B1)0.052 mg · 0.024 mg4%·2%
- Niacin (B3)0.23 mg · 0.11 mg1%·1%
- Vitamin B60.041 mg · 0.07 mg2%·4%
- Folate6.7 µg · 12.2 µg2%·3%
- Choline11.2 mg · 19.9 mg2%·4%
From USDA FoodData Central: Greek yogurt with oats (Survey (FNDDS) 2705441), Cottage cheese (Survey (FNDDS) 2705747). 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.