Greek yogurt with oats vs Dry curd cottage cheese
In short
Gram for gram, there are 2.1 times as many calories in Greek yogurt with oats as in dry curd cottage cheese (149 vs 72 in 100 g). More in Greek yogurt with oats: fiber, copper (2.6×), carbohydrates (3×), thiamin (3.3×) and 2 more.
More in dry curd cottage cheese: sodium (6.4×). 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
10.3 g protein · 6.7 g carbs (1.9 g sugars) · 0.29 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 16%
58 mg vs 372 mg
- Fiber5% vs 0%
1.5 g vs 0 g
- Copper9% vs 3%
0.078 mg vs 0.03 mg
- Carbohydrates7% vs 2%
20 g vs 6.7 g
- Thiamin (B1)6% vs 2%
0.077 mg vs 0.023 mg
- Total fat5% vs <1%
3.7 g vs 0.29 g
- Magnesium7% vs 3%
29 mg vs 11 mg
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Protein9.2 g · 10.3 g18%·21%
- Saturated fatlimit0.84 g · 0.17 g4%·1%
- Cholesterollimit6 mg · 7 mg2%·2%
- Potassium161 mg · 137 mg3%·3%
- Calcium89 mg · 86 mg7%·7%
- Iron0.66 mg · 0.15 mg4%·1%
- Phosphorus155 mg · 190 mg12%·15%
- Zinc0.89 mg · 0.47 mg8%·4%
- Selenium10.8 µg · 9.4 µg20%·17%
- Vitamin A7 µg · 2 µg1%·<1%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0.7 µg · 0 µg3%·0%
- Vitamin E0.54 mg · 0.01 mg4%·<1%
- Vitamin K1.2 µg · 0 µg1%·0%
- Riboflavin (B2)0.23 mg · 0.23 mg18%·17%
- Niacin (B3)0.34 mg · 0.14 mg2%·1%
- Vitamin B60.061 mg · 0.016 mg4%·1%
- Folate10 µg · 9 µg3%·2%
- Vitamin B120.49 µg · 0.46 µg20%·19%
- Choline16.7 mg · 17.9 mg3%·3%
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.