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
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.
- Selenium13% vs 32%
7.2 µg vs 17.8 µg
- Sodiumlimit2% vs 17%
38.9 mg vs 391 mg
- Protein12% vs 27%
6.2 g vs 13.4 g
- Riboflavin (B2)12% vs 22%
0.16 mg vs 0.29 mg
- Vitamin A1% vs 9%
4.7 µg vs 84.1 µg
- Vitamin B1214% vs 21%
0.33 µg vs 0.51 µg
- Phosphorus8% vs 14%
104 mg vs 180 mg
- Calcium5% vs 10%
59.7 mg vs 126 mg
- Saturated fatlimit3% vs 8%
0.56 g vs 1.5 g
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.