Nonfat Greek fruit yogurt vs Cottage cheese with fruit

Nonfat Greek fruit yogurtCottage cheese with fruit
Same weightSame caloriesOne serving

In short

For the same 100 calories you eat 120 g of nonfat Greek fruit yogurt or 135 g of cottage cheese with fruit. More in nonfat Greek fruit yogurt: vitamin B12 and vitamin D.

More in cottage cheese with fruit: sodium (8.5×), selenium, vitamin A and saturated fat (12×). 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 cheese with fruit100 cal

135 g · 12.7 g protein · 6.7 g carbs (6.2 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 100 calories 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%
  • Sodiumlimit43.4 mg · 369 mg
    2%16%
  • Selenium10.8 µg · 16.9 µg
    20%31%
  • Vitamin B120.75 µg · 0.49 µg
    31%20%
  • Vitamin A1.2 µg · 82.4 µg
    <1%9%
  • Saturated fatlimit0.12 g · 1.4 g
    1%7%
  • Vitamin D1.1 µg · 0 µg
    5%0%

Show as: bars · dots

Where they are alike

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

  • Protein11.1 g · 12.7 g22%·25%
  • Total fat0.41 g · 2.6 g1%·3%
  • Cholesterollimit4.8 mg · 13.5 mg2%·5%
  • Carbohydrates13 g · 6.7 g5%·2%
  • Fiber0.12 g · 0.27 g<1%·1%
  • Potassium161 mg · 157 mg3%·3%
  • Calcium122 mg · 119 mg9%·9%
  • Iron0.14 mg · 0.2 mg1%·1%
  • Magnesium12 mg · 12.2 mg3%·3%
  • Phosphorus148 mg · 172 mg12%·14%
  • Zinc0.58 mg · 0.72 mg5%·7%
  • Copper0.031 mg · 0.049 mg3%·5%
  • Vitamin C1.2 mg · 0.41 mg1%·<1%
  • Vitamin E0.024 mg · 0.18 mg<1%·1%
  • Vitamin K0 µg · 0.54 µg0%·<1%
  • Thiamin (B1)0.025 mg · 0.026 mg2%·2%
  • Riboflavin (B2)0.31 mg · 0.27 mg24%·21%
  • Niacin (B3)0.23 mg · 0.18 mg1%·1%
  • Vitamin B60.071 mg · 0.076 mg4%·4%
  • Folate8.4 µg · 12.2 µg2%·3%
  • Choline17.6 mg · 19.5 mg3%·4%

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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