Nonfat Greek fruit yogurt vs Cottage cheese

Nonfat Greek fruit yogurtCottage cheese
Same weightSame caloriesOne serving

In short

One serving each: 125 calories in nonfat Greek fruit yogurt (1 5.3 oz container, 150 g), 93 calories in cottage cheese (4 oz, 113 g). More in nonfat Greek fruit yogurt: vitamin B12, riboflavin, vitamin D and carbohydrates (3.3×).

More in cottage cheese: sodium (6.7×), vitamin A, saturated fat (9.8×) and selenium. Everything else is within 4% of a day's needs.

Calories, and where they come from

Nonfat Greek fruit yogurt125 cal

1 5.3 oz container (150 g) · 13.8 g protein · 16.2 g carbs (12.4 g sugars) · 0.51 g fat

Cottage cheese93 cal

4 oz (113 g) · 12.5 g protein · 4.9 g carbs (4.6 g sugars) · 2.6 g fat

Share of the calories fromproteincarbsfat

Where they differ

Bar length is the share of a day's needs (FDA Daily Value) in one serving 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.

0%25%50%
  • Vitamin B120.93 µg · 0.48 µg
    39%20%
  • Sodiumlimit54 mg · 364 mg
    2%16%
  • Riboflavin (B2)0.39 mg · 0.27 mg
    30%20%
  • Vitamin A1.5 µg · 78.2 µg
    <1%9%
  • Vitamin D1.4 µg · 0 µg
    7%0%
  • Saturated fatlimit0.15 g · 1.4 g
    1%7%
  • Selenium13.5 µg · 16.6 µg
    25%30%
  • Carbohydrates16.2 g · 4.9 g
    6%2%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in one serving of each.

  • Protein13.8 g · 12.5 g28%·25%
  • Total fat0.51 g · 2.6 g1%·3%
  • Cholesterollimit6 mg · 13.6 mg2%·5%
  • Fiber0.15 g · 0 g1%·0%
  • Potassium201 mg · 136 mg4%·3%
  • Calcium152 mg · 117 mg12%·9%
  • Iron0.18 mg · 0.15 mg1%·1%
  • Magnesium15 mg · 10.2 mg4%·2%
  • Phosphorus185 mg · 168 mg15%·13%
  • Zinc0.72 mg · 0.69 mg7%·6%
  • Copper0.039 mg · 0.034 mg4%·4%
  • Vitamin C1.5 mg · 0 mg2%·0%
  • Vitamin E0.03 mg · 0.091 mg<1%·1%
  • Vitamin K0 µg · 0 µg0%·0%
  • Thiamin (B1)0.032 mg · 0.023 mg3%·2%
  • Niacin (B3)0.29 mg · 0.1 mg2%·1%
  • Vitamin B60.088 mg · 0.065 mg5%·4%
  • Folate10.5 µg · 11.3 µg3%·3%
  • Choline21.9 mg · 18.5 mg4%·3%

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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Nonfat Greek fruit yogurt vs Cottage cheese: nutrition compared | MyFoodAnalysis