Nonfat Greek fruit yogurt vs Cottage cheese with fruit

Nonfat Greek fruit yogurtCottage cheese with fruit
Same weightSame caloriesOne serving

In short

One serving each: 125 calories in nonfat Greek fruit yogurt (1 5.3 oz container, 150 g), 84 calories in cottage cheese with fruit (4 oz, 113 g). More in nonfat Greek fruit yogurt: vitamin B12 (2.3×), riboflavin, vitamin D and protein.

More in cottage cheese with fruit: sodium (5.7×), vitamin A and saturated fat (8.4×). Everything else is within 4% of a day's needs.

Calories, and where they come from

Nonfat Greek fruit yogurt125 cal

1 5.3 oz container (150 g) · 13.8 g protein · 16.2 g carbs (12.4 g sugars) · 0.51 g fat

Cottage cheese with fruit84 cal

4 oz (113 g) · 10.7 g protein · 5.6 g carbs (5.2 g sugars) · 2.2 g fat

Share of the calories fromproteincarbsfat

Where they differ

Bar length is the share of a day's needs (FDA Daily Value) in one serving 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 B120.93 µg · 0.41 µg
    39%17%
  • Riboflavin (B2)0.39 mg · 0.23 mg
    30%18%
  • Sodiumlimit54 mg · 310 mg
    2%13%
  • Vitamin A1.5 µg · 69.2 µg
    <1%8%
  • Vitamin D1.4 µg · 0 µg
    7%0%
  • Protein13.8 g · 10.7 g
    28%21%
  • Saturated fatlimit0.15 g · 1.2 g
    1%6%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in one serving of each.

  • Total fat0.51 g · 2.2 g1%·3%
  • Cholesterollimit6 mg · 11.3 mg2%·4%
  • Carbohydrates16.2 g · 5.6 g6%·2%
  • Fiber0.15 g · 0.23 g1%·1%
  • Potassium201 mg · 132 mg4%·3%
  • Calcium152 mg · 99.8 mg12%·8%
  • Iron0.18 mg · 0.17 mg1%·1%
  • Magnesium15 mg · 10.2 mg4%·2%
  • Phosphorus185 mg · 144 mg15%·12%
  • Zinc0.72 mg · 0.6 mg7%·5%
  • Copper0.039 mg · 0.041 mg4%·5%
  • Selenium13.5 µg · 14.2 µg25%·26%
  • Vitamin C1.5 mg · 0.34 mg2%·<1%
  • Vitamin E0.03 mg · 0.15 mg<1%·1%
  • Vitamin K0 µg · 0.45 µg0%·<1%
  • Thiamin (B1)0.032 mg · 0.022 mg3%·2%
  • Niacin (B3)0.29 mg · 0.15 mg2%·1%
  • Vitamin B60.088 mg · 0.064 mg5%·4%
  • Folate10.5 µg · 10.2 µg3%·3%
  • Choline21.9 mg · 16.3 mg4%·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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