Nonfat Greek fruit yogurt vs Cottage cheese
In short
Gram for gram, the calories are about the same: 83 in 100 g of nonfat Greek fruit yogurt, 82 of cottage cheese. More in nonfat Greek fruit yogurt: vitamin B12 and vitamin D.
More in cottage cheese: sodium (8.9×), selenium, vitamin A and saturated fat (13×). Everything else is within 4% of a day's needs.
Calories, and where they come from
9.2 g protein · 10.8 g carbs (8.2 g sugars) · 0.34 g fat
11 g protein · 4.3 g carbs (4.1 g sugars) · 2.3 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.
- Sodiumlimit2% vs 14%
36 mg vs 321 mg
- Selenium16% vs 27%
9 µg vs 14.6 µg
- Vitamin B1226% vs 18%
0.62 µg vs 0.42 µg
- Vitamin A<1% vs 8%
1 µg vs 69 µg
- Saturated fatlimit<1% vs 6%
0.097 g vs 1.3 g
- Vitamin D5% vs 0%
0.9 µg vs 0 µg
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Protein9.2 g · 11 g18%·22%
- Total fat0.34 g · 2.3 g<1%·3%
- Cholesterollimit4 mg · 12 mg1%·4%
- Carbohydrates10.8 g · 4.3 g4%·2%
- Fiber0.1 g · 0 g<1%·0%
- Potassium134 mg · 120 mg3%·3%
- Calcium101 mg · 103 mg8%·8%
- Iron0.12 mg · 0.13 mg1%·1%
- Magnesium10 mg · 9 mg2%·2%
- Phosphorus123 mg · 148 mg10%·12%
- Zinc0.48 mg · 0.61 mg4%·6%
- Copper0.026 mg · 0.03 mg3%·3%
- Vitamin C1 mg · 0 mg1%·0%
- Vitamin E0.02 mg · 0.08 mg<1%·1%
- Vitamin K0 µg · 0 µg0%·0%
- Thiamin (B1)0.021 mg · 0.02 mg2%·2%
- Riboflavin (B2)0.26 mg · 0.23 mg20%·18%
- Niacin (B3)0.19 mg · 0.09 mg1%·1%
- Vitamin B60.059 mg · 0.057 mg3%·3%
- Folate7 µg · 10 µg2%·3%
- Choline14.6 mg · 16.3 mg3%·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.