Greek yogurt with oats vs Cottage cheese

Greek yogurt with oatsCottage cheese
Same weightSame caloriesOne serving

In short

One serving each: 224 calories in Greek yogurt with oats (1 5.3 oz container, 150 g), 93 calories in cottage cheese (4 oz, 113 g). More in Greek yogurt with oats: vitamin B12, copper (3.4×), carbohydrates (6.1×), fiber and 8 more.

More in cottage cheese: sodium (4.2×) and vitamin A (7.5×). Everything else is within 4% of a day's needs.

Calories, and where they come from

Greek yogurt with oats224 cal

1 5.3 oz container (150 g) · 13.8 g protein · 30 g carbs (16.1 g sugars) · 5.5 g fat

Cottage cheese93 cal

4 oz (113 g) · 12.5 g protein · 4.9 g carbs (4.6 g sugars) · 2.6 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%
  • Sodiumlimit87 mg · 364 mg
    4%16%
  • Vitamin B120.73 µg · 0.48 µg
    31%20%
  • Copper0.12 mg · 0.034 mg
    13%4%
  • Carbohydrates30 g · 4.9 g
    11%2%
  • Fiber2.3 g · 0 g
    8%0%
  • Magnesium43.5 mg · 10.2 mg
    10%2%
  • Thiamin (B1)0.12 mg · 0.023 mg
    10%2%
  • Vitamin A10.5 µg · 78.2 µg
    1%9%
  • Riboflavin (B2)0.35 mg · 0.27 mg
    27%20%
  • Zinc1.3 mg · 0.69 mg
    12%6%
  • Vitamin D1.1 µg · 0 µg
    5%0%
  • Phosphorus233 mg · 168 mg
    19%13%
  • Vitamin E0.81 mg · 0.091 mg
    5%1%
  • Iron0.99 mg · 0.15 mg
    6%1%

Show as: bars · dots

Where they are alike

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

  • Protein13.8 g · 12.5 g28%·25%
  • Total fat5.5 g · 2.6 g7%·3%
  • Saturated fatlimit1.3 g · 1.4 g6%·7%
  • Cholesterollimit9 mg · 13.6 mg3%·5%
  • Potassium242 mg · 136 mg5%·3%
  • Calcium134 mg · 117 mg10%·9%
  • Selenium16.2 µg · 16.6 µg29%·30%
  • Vitamin C0 mg · 0 mg0%·0%
  • Vitamin K1.8 µg · 0 µg2%·0%
  • Niacin (B3)0.51 mg · 0.1 mg3%·1%
  • Vitamin B60.091 mg · 0.065 mg5%·4%
  • Folate15 µg · 11.3 µg4%·3%
  • Choline25.1 mg · 18.5 mg5%·3%

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.

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