Greek yogurt with oats vs Cottage cheese
In short
Gram for gram, there are 82% more calories in Greek yogurt with oats than in cottage cheese (149 vs 82 in 100 g). More in Greek yogurt with oats: carbohydrates (4.6×), fiber, copper (2.6×), magnesium (3.2×) and thiamin (3.9×).
More in cottage cheese: sodium (5.5×), selenium and vitamin A (9.9×). Everything else is within 4% of a day's needs.
Calories, and where they come from
9.2 g protein · 20 g carbs (10.7 g sugars) · 3.7 g fat
11 g protein · 4.3 g carbs (4.1 g sugars) · 2.3 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.
- Sodiumlimit3% vs 14%
58 mg vs 321 mg
- Selenium20% vs 27%
10.8 µg vs 14.6 µg
- Vitamin A1% vs 8%
7 µg vs 69 µg
- Carbohydrates7% vs 2%
20 g vs 4.3 g
- Fiber5% vs 0%
1.5 g vs 0 g
- Copper9% vs 3%
0.078 mg vs 0.03 mg
- Magnesium7% vs 2%
29 mg vs 9 mg
- Thiamin (B1)6% vs 2%
0.077 mg vs 0.02 mg
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Protein9.2 g · 11 g18%·22%
- Total fat3.7 g · 2.3 g5%·3%
- Saturated fatlimit0.84 g · 1.3 g4%·6%
- Cholesterollimit6 mg · 12 mg2%·4%
- Potassium161 mg · 120 mg3%·3%
- Calcium89 mg · 103 mg7%·8%
- Iron0.66 mg · 0.13 mg4%·1%
- Phosphorus155 mg · 148 mg12%·12%
- Zinc0.89 mg · 0.61 mg8%·6%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0.7 µg · 0 µg3%·0%
- Vitamin E0.54 mg · 0.08 mg4%·1%
- Vitamin K1.2 µg · 0 µg1%·0%
- Riboflavin (B2)0.23 mg · 0.23 mg18%·18%
- Niacin (B3)0.34 mg · 0.09 mg2%·1%
- Vitamin B60.061 mg · 0.057 mg4%·3%
- Folate10 µg · 10 µg3%·3%
- Vitamin B120.49 µg · 0.42 µg20%·18%
- Choline16.7 mg · 16.3 mg3%·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.