Nonfat Greek fruit yogurt vs Cottage cheese
In short
For the same 100 calories you eat 120 g of nonfat Greek fruit yogurt or 122 g of cottage cheese. More in nonfat Greek fruit yogurt: vitamin B12 and vitamin D.
More in cottage cheese: sodium (9×), selenium, vitamin A, saturated fat (13×) and protein. Everything else is within 4% of a day's needs.
Calories, and where they come from
120 g · 11.1 g protein · 13 g carbs (9.9 g sugars) · 0.41 g fat
122 g · 13.4 g protein · 5.3 g carbs (5 g sugars) · 2.8 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.
- Sodiumlimit43.4 mg · 391 mg2%17%
- Selenium10.8 µg · 17.8 µg20%32%
- Vitamin B120.75 µg · 0.51 µg31%21%
- Vitamin A1.2 µg · 84.1 µg<1%9%
- Saturated fatlimit0.12 g · 1.5 g1%8%
- Vitamin D1.1 µg · 0 µg5%0%
- Protein11.1 g · 13.4 g22%27%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Total fat0.41 g · 2.8 g1%·4%
- Cholesterollimit4.8 mg · 14.6 mg2%·5%
- Carbohydrates13 g · 5.3 g5%·2%
- Fiber0.12 g · 0 g<1%·0%
- Potassium161 mg · 146 mg3%·3%
- Calcium122 mg · 126 mg9%·10%
- Iron0.14 mg · 0.16 mg1%·1%
- Magnesium12 mg · 11 mg3%·3%
- Phosphorus148 mg · 180 mg12%·14%
- Zinc0.58 mg · 0.74 mg5%·7%
- Copper0.031 mg · 0.037 mg3%·4%
- Vitamin C1.2 mg · 0 mg1%·0%
- Vitamin E0.024 mg · 0.098 mg<1%·1%
- Vitamin K0 µg · 0 µg0%·0%
- Thiamin (B1)0.025 mg · 0.024 mg2%·2%
- Riboflavin (B2)0.31 mg · 0.29 mg24%·22%
- Niacin (B3)0.23 mg · 0.11 mg1%·1%
- Vitamin B60.071 mg · 0.07 mg4%·4%
- Folate8.4 µg · 12.2 µg2%·3%
- Choline17.6 mg · 19.9 mg3%·4%
From USDA FoodData Central: Nonfat Greek fruit yogurt (Survey (FNDDS) 2705432), Cottage cheese (Survey (FNDDS) 2705747). 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.