Nonfat Greek fruit yogurt vs Cottage cheese with fruit
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
1 5.3 oz container (150 g) · 13.8 g protein · 16.2 g carbs (12.4 g sugars) · 0.51 g fat
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
Each dot 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 gap is a small difference. Color says which food, never which is better.
- Vitamin B1239% vs 17%
0.93 µg vs 0.41 µg
- Riboflavin (B2)30% vs 18%
0.39 mg vs 0.23 mg
- Sodiumlimit2% vs 13%
54 mg vs 310 mg
- Vitamin A<1% vs 8%
1.5 µg vs 69.2 µg
- Vitamin D7% vs 0%
1.4 µg vs 0 µg
- Protein28% vs 21%
13.8 g vs 10.7 g
- Saturated fatlimit1% vs 6%
0.15 g vs 1.2 g
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.