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
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 31%
7.2 µg vs 16.9 µg
- Sodiumlimit2% vs 16%
38.9 mg vs 369 mg
- Protein12% vs 25%
6.2 g vs 12.7 g
- Riboflavin (B2)12% vs 21%
0.16 mg vs 0.27 mg
- Vitamin A1% vs 9%
4.7 µg vs 82.4 µg
- Vitamin B1214% vs 20%
0.33 µg vs 0.49 µg
- Phosphorus8% vs 14%
104 mg vs 172 mg
- Calcium5% vs 9%
59.7 mg vs 119 mg
- Saturated fatlimit3% vs 7%
0.56 g vs 1.4 g
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.