Nonfat Greek fruit yogurt vs Cottage cheese with fruit
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
120 g · 11.1 g protein · 13 g carbs (9.9 g sugars) · 0.41 g fat
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
Each dot 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 gap is a small difference. Color says which food, never which is better.
- Sodiumlimit2% vs 16%
43.4 mg vs 369 mg
- Selenium20% vs 31%
10.8 µg vs 16.9 µg
- Vitamin B1231% vs 20%
0.75 µg vs 0.49 µg
- Vitamin A<1% vs 9%
1.2 µg vs 82.4 µg
- Saturated fatlimit1% vs 7%
0.12 g vs 1.4 g
- Vitamin D5% vs 0%
1.1 µg vs 0 µg
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.