Nonfat Greek fruit yogurt vs Cottage cheese
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
1 5.3 oz container (150 g) · 13.8 g protein · 16.2 g carbs (12.4 g sugars) · 0.51 g fat
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
Each dot 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 gap is a small difference. Color says which food, never which is better.
- Vitamin B1239% vs 20%
0.93 µg vs 0.48 µg
- Sodiumlimit2% vs 16%
54 mg vs 364 mg
- Riboflavin (B2)30% vs 20%
0.39 mg vs 0.27 mg
- Vitamin A<1% vs 9%
1.5 µg vs 78.2 µg
- Vitamin D7% vs 0%
1.4 µg vs 0 µg
- Saturated fatlimit1% vs 7%
0.15 g vs 1.4 g
- Selenium25% vs 30%
13.5 µg vs 16.6 µg
- Carbohydrates6% vs 2%
16.2 g vs 4.9 g
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.