Nonfat Greek fruit yogurt vs Dry curd cottage cheese
In short
Gram for gram, there are 15% more calories in nonfat Greek fruit yogurt than in dry curd cottage cheese (83 vs 72 in 100 g). More in nonfat Greek fruit yogurt: vitamin B12 and vitamin D.
More in dry curd cottage cheese: sodium (10×) and phosphorus. Everything else is within 4% of a day's needs.
Calories, and where they come from
9.2 g protein · 10.8 g carbs (8.2 g sugars) · 0.34 g fat
10.3 g protein · 6.7 g carbs (1.9 g sugars) · 0.29 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.
- Sodiumlimit36 mg · 372 mg2%16%
- Vitamin B120.62 µg · 0.46 µg26%19%
- Phosphorus123 mg · 190 mg10%15%
- Vitamin D0.9 µg · 0 µg5%0%
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Protein9.2 g · 10.3 g18%·21%
- Total fat0.34 g · 0.29 g<1%·<1%
- Saturated fatlimit0.097 g · 0.17 g<1%·1%
- Cholesterollimit4 mg · 7 mg1%·2%
- Carbohydrates10.8 g · 6.7 g4%·2%
- Fiber0.1 g · 0 g<1%·0%
- Potassium134 mg · 137 mg3%·3%
- Calcium101 mg · 86 mg8%·7%
- Iron0.12 mg · 0.15 mg1%·1%
- Magnesium10 mg · 11 mg2%·3%
- Zinc0.48 mg · 0.47 mg4%·4%
- Copper0.026 mg · 0.03 mg3%·3%
- Selenium9 µg · 9.4 µg16%·17%
- Vitamin A1 µg · 2 µg<1%·<1%
- Vitamin C1 mg · 0 mg1%·0%
- Vitamin E0.02 mg · 0.01 mg<1%·<1%
- Vitamin K0 µg · 0 µg0%·0%
- Thiamin (B1)0.021 mg · 0.023 mg2%·2%
- Riboflavin (B2)0.26 mg · 0.23 mg20%·17%
- Niacin (B3)0.19 mg · 0.14 mg1%·1%
- Vitamin B60.059 mg · 0.016 mg3%·1%
- Folate7 µg · 9 µg2%·2%
- Choline14.6 mg · 17.9 mg3%·3%
From USDA FoodData Central: Nonfat Greek fruit yogurt (Survey (FNDDS) 2705432), Dry curd cottage cheese (Survey (FNDDS) 2705753). 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.