Nonfat Greek fruit yogurt vs Cottage cheese with fruit

Nonfat Greek fruit yogurtCottage cheese with fruit
Same weightSame caloriesOne serving

In short

Gram for gram, there are 12% more calories in nonfat Greek fruit yogurt than in cottage cheese with fruit (83 vs 74 in 100 g). More in nonfat Greek fruit yogurt: vitamin B12, vitamin D and riboflavin.

More in cottage cheese with fruit: sodium (7.6×), vitamin A, selenium and saturated fat (11×). Everything else is within 4% of a day's needs.

Calories, and where they come from

Nonfat Greek fruit yogurt83 cal

9.2 g protein · 10.8 g carbs (8.2 g sugars) · 0.34 g fat

Cottage cheese with fruit74 cal

9.4 g protein · 4.9 g carbs (4.6 g sugars) · 2 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 g 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 B120.62 µg · 0.36 µg
    26%15%
  • Sodiumlimit36 mg · 273 mg
    2%12%
  • Vitamin A1 µg · 61 µg
    <1%7%
  • Selenium9 µg · 12.5 µg
    16%23%
  • Saturated fatlimit0.097 g · 1.1 g
    <1%5%
  • Vitamin D0.9 µg · 0 µg
    5%0%
  • Riboflavin (B2)0.26 mg · 0.2 mg
    20%15%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in 100 g of each.

  • Protein9.2 g · 9.4 g18%·19%
  • Total fat0.34 g · 2 g<1%·3%
  • Cholesterollimit4 mg · 10 mg1%·3%
  • Carbohydrates10.8 g · 4.9 g4%·2%
  • Fiber0.1 g · 0.2 g<1%·1%
  • Potassium134 mg · 116 mg3%·2%
  • Calcium101 mg · 88 mg8%·7%
  • Iron0.12 mg · 0.15 mg1%·1%
  • Magnesium10 mg · 9 mg2%·2%
  • Phosphorus123 mg · 127 mg10%·10%
  • Zinc0.48 mg · 0.53 mg4%·5%
  • Copper0.026 mg · 0.036 mg3%·4%
  • Vitamin C1 mg · 0.3 mg1%·<1%
  • Vitamin E0.02 mg · 0.13 mg<1%·1%
  • Vitamin K0 µg · 0.4 µg0%·<1%
  • Thiamin (B1)0.021 mg · 0.019 mg2%·2%
  • Niacin (B3)0.19 mg · 0.13 mg1%·1%
  • Vitamin B60.059 mg · 0.056 mg3%·3%
  • Folate7 µg · 9 µg2%·2%
  • Choline14.6 mg · 14.4 mg3%·3%

From USDA FoodData Central: Nonfat Greek fruit yogurt (Survey (FNDDS) 2705432), Cottage cheese with fruit (Survey (FNDDS) 2705751). 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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