Greek yogurt with oats vs Cottage cheese with fruit
In short
For the same 100 calories you eat 67 g of Greek yogurt with oats or 135 g of cottage cheese with fruit. More in cottage cheese with fruit: selenium (2.3×), sodium (9.5×), protein (2.1×), 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
135 g · 12.7 g protein · 6.7 g carbs (6.2 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 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 · 16.9 µg13%31%
- Sodiumlimit38.9 mg · 369 mg2%16%
- Protein6.2 g · 12.7 g12%25%
- Riboflavin (B2)0.16 mg · 0.27 mg12%21%
- Vitamin A4.7 µg · 82.4 µg1%9%
- Vitamin B120.33 µg · 0.49 µg14%20%
- Phosphorus104 mg · 172 mg8%14%
- Calcium59.7 mg · 119 mg5%9%
- Saturated fatlimit0.56 g · 1.4 g3%7%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Total fat2.5 g · 2.6 g3%·3%
- Cholesterollimit4 mg · 13.5 mg1%·5%
- Carbohydrates13.4 g · 6.7 g5%·2%
- Fiber1 g · 0.27 g4%·1%
- Potassium108 mg · 157 mg2%·3%
- Iron0.44 mg · 0.2 mg2%·1%
- Magnesium19.5 mg · 12.2 mg5%·3%
- Zinc0.6 mg · 0.72 mg5%·7%
- Copper0.052 mg · 0.049 mg6%·5%
- Vitamin C0 mg · 0.41 mg0%·<1%
- Vitamin D0.47 µg · 0 µg2%·0%
- Vitamin E0.36 mg · 0.18 mg2%·1%
- Vitamin K0.81 µg · 0.54 µg1%·<1%
- Thiamin (B1)0.052 mg · 0.026 mg4%·2%
- Niacin (B3)0.23 mg · 0.18 mg1%·1%
- Vitamin B60.041 mg · 0.076 mg2%·4%
- Folate6.7 µg · 12.2 µg2%·3%
- Choline11.2 mg · 19.5 mg2%·4%
From USDA FoodData Central: Greek yogurt with oats (Survey (FNDDS) 2705441), Cottage cheese with fruit (Survey (FNDDS) 2705751). 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.