Nonfat Greek fruit yogurt vs Cottage cheese

Nonfat Greek fruit yogurtCottage cheese
Same weightSame caloriesOne serving

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

Nonfat Greek fruit yogurt100 cal

120 g · 11.1 g protein · 13 g carbs (9.9 g sugars) · 0.41 g fat

Cottage cheese100 cal

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

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.

0%25%50%
  • Sodiumlimit2% vs 17%

    43.4 mg vs 391 mg

  • Selenium20% vs 32%

    10.8 µg vs 17.8 µg

  • Vitamin B1231% vs 21%

    0.75 µg vs 0.51 µg

  • Vitamin A<1% vs 9%

    1.2 µg vs 84.1 µg

  • Saturated fatlimit1% vs 8%

    0.12 g vs 1.5 g

  • Vitamin D5% vs 0%

    1.1 µg vs 0 µg

  • Protein22% vs 27%

    11.1 g vs 13.4 g

Show as: bars · dots

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.

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