Nonfat Greek fruit yogurt vs Dry curd cottage cheese

Nonfat Greek fruit yogurtDry curd cottage cheese
Same weightSame caloriesOne serving

In short

For the same 100 calories you eat 120 g of nonfat Greek fruit yogurt or 139 g of dry curd cottage cheese. More in nonfat Greek fruit yogurt: vitamin D and vitamin B12.

More in dry curd cottage cheese: sodium (12×), phosphorus, protein and selenium. 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

Dry curd cottage cheese100 cal

139 g · 14.4 g protein · 9.3 g carbs (2.6 g sugars) · 0.4 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 · 517 mg
    2%22%
  • Phosphorus148 mg · 264 mg
    12%21%
  • Protein11.1 g · 14.4 g
    22%29%
  • Vitamin D1.1 µg · 0 µg
    5%0%
  • Vitamin B120.75 µg · 0.64 µg
    31%27%
  • Selenium10.8 µg · 13.1 µg
    20%24%

Show as: bars · dots

Where they are alike

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

  • Total fat0.41 g · 0.4 g1%·1%
  • Saturated fatlimit0.12 g · 0.23 g1%·1%
  • Cholesterollimit4.8 mg · 9.7 mg2%·3%
  • Carbohydrates13 g · 9.3 g5%·3%
  • Fiber0.12 g · 0 g<1%·0%
  • Potassium161 mg · 190 mg3%·4%
  • Calcium122 mg · 119 mg9%·9%
  • Iron0.14 mg · 0.21 mg1%·1%
  • Magnesium12 mg · 15.3 mg3%·4%
  • Zinc0.58 mg · 0.65 mg5%·6%
  • Copper0.031 mg · 0.042 mg3%·5%
  • Vitamin A1.2 µg · 2.8 µg<1%·<1%
  • Vitamin C1.2 mg · 0 mg1%·0%
  • Vitamin E0.024 mg · 0.014 mg<1%·<1%
  • Vitamin K0 µg · 0 µg0%·0%
  • Thiamin (B1)0.025 mg · 0.032 mg2%·3%
  • Riboflavin (B2)0.31 mg · 0.31 mg24%·24%
  • Niacin (B3)0.23 mg · 0.2 mg1%·1%
  • Vitamin B60.071 mg · 0.022 mg4%·1%
  • Folate8.4 µg · 12.5 µg2%·3%
  • Choline17.6 mg · 24.9 mg3%·5%

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.

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Nonfat Greek fruit yogurt vs Dry curd cottage cheese: nutrition compared | MyFoodAnalysis