Greek yogurt with oats vs Dry curd cottage cheese
In short
For the same 100 calories you eat 67 g of Greek yogurt with oats or 139 g of dry curd cottage cheese. More in dry curd cottage cheese: sodium (13×), protein (2.3×), vitamin B12, phosphorus (2.5×) and 3 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
139 g · 14.4 g protein · 9.3 g carbs (2.6 g sugars) · 0.4 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.
- Sodiumlimit38.9 mg · 517 mg2%22%
- Protein6.2 g · 14.4 g12%29%
- Vitamin B120.33 µg · 0.64 µg14%27%
- Phosphorus104 mg · 264 mg8%21%
- Riboflavin (B2)0.16 mg · 0.31 mg12%24%
- Selenium7.2 µg · 13.1 µg13%24%
- Calcium59.7 mg · 119 mg5%9%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Total fat2.5 g · 0.4 g3%·1%
- Saturated fatlimit0.56 g · 0.23 g3%·1%
- Cholesterollimit4 mg · 9.7 mg1%·3%
- Carbohydrates13.4 g · 9.3 g5%·3%
- Fiber1 g · 0 g4%·0%
- Potassium108 mg · 190 mg2%·4%
- Iron0.44 mg · 0.21 mg2%·1%
- Magnesium19.5 mg · 15.3 mg5%·4%
- Zinc0.6 mg · 0.65 mg5%·6%
- Copper0.052 mg · 0.042 mg6%·5%
- Vitamin A4.7 µg · 2.8 µg1%·<1%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0.47 µg · 0 µg2%·0%
- Vitamin E0.36 mg · 0.014 mg2%·<1%
- Vitamin K0.81 µg · 0 µg1%·0%
- Thiamin (B1)0.052 mg · 0.032 mg4%·3%
- Niacin (B3)0.23 mg · 0.2 mg1%·1%
- Vitamin B60.041 mg · 0.022 mg2%·1%
- Folate6.7 µg · 12.5 µg2%·3%
- Choline11.2 mg · 24.9 mg2%·5%
From USDA FoodData Central: Greek yogurt with oats (Survey (FNDDS) 2705441), Dry curd cottage cheese (Survey (FNDDS) 2705753). 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.