Greek yogurt with oats vs Cottage cheese with fruit
In short
Gram for gram, there are 2 times as many calories in Greek yogurt with oats as in cottage cheese with fruit (149 vs 74 in 100 g). More in Greek yogurt with oats: carbohydrates (4.1×), vitamin B12, thiamin (4.1×), magnesium (3.2×) and 2 more.
More in cottage cheese with fruit: sodium (4.7×) and vitamin A (8.7×). 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
9.4 g protein · 4.9 g carbs (4.6 g sugars) · 2 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 12%
58 mg vs 273 mg
- Vitamin A1% vs 7%
7 µg vs 61 µg
- Carbohydrates7% vs 2%
20 g vs 4.9 g
- Vitamin B1220% vs 15%
0.49 µg vs 0.36 µg
- Thiamin (B1)6% vs 2%
0.077 mg vs 0.019 mg
- Magnesium7% vs 2%
29 mg vs 9 mg
- Copper9% vs 4%
0.078 mg vs 0.036 mg
- Fiber5% vs 1%
1.5 g vs 0.2 g
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Protein9.2 g · 9.4 g18%·19%
- Total fat3.7 g · 2 g5%·3%
- Saturated fatlimit0.84 g · 1.1 g4%·5%
- Cholesterollimit6 mg · 10 mg2%·3%
- Potassium161 mg · 116 mg3%·2%
- Calcium89 mg · 88 mg7%·7%
- Iron0.66 mg · 0.15 mg4%·1%
- Phosphorus155 mg · 127 mg12%·10%
- Zinc0.89 mg · 0.53 mg8%·5%
- Selenium10.8 µg · 12.5 µg20%·23%
- Vitamin C0 mg · 0.3 mg0%·<1%
- Vitamin D0.7 µg · 0 µg3%·0%
- Vitamin E0.54 mg · 0.13 mg4%·1%
- Vitamin K1.2 µg · 0.4 µg1%·<1%
- Riboflavin (B2)0.23 mg · 0.2 mg18%·15%
- Niacin (B3)0.34 mg · 0.13 mg2%·1%
- Vitamin B60.061 mg · 0.056 mg4%·3%
- Folate10 µg · 9 µg3%·2%
- Choline16.7 mg · 14.4 mg3%·3%
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.