Nonfat Greek fruit yogurt vs Dry curd cottage cheese

Nonfat Greek fruit yogurtDry curd cottage cheese
Same weightSame caloriesOne serving

In short

One serving each: 125 calories in nonfat Greek fruit yogurt (1 5.3 oz container, 150 g), 82 calories in dry curd cottage cheese (4 oz, 113 g). More in nonfat Greek fruit yogurt: vitamin B12, riboflavin, vitamin D, selenium and 3 more.

More in dry curd cottage cheese: sodium (7.8×). 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

Dry curd cottage cheese82 cal

4 oz (113 g) · 11.7 g protein · 7.6 g carbs (2.1 g sugars) · 0.33 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 · 0.52 µg
    39%22%
  • Sodiumlimit54 mg · 422 mg
    2%18%
  • Riboflavin (B2)0.39 mg · 0.26 mg
    30%20%
  • Vitamin D1.4 µg · 0 µg
    7%0%
  • Selenium13.5 µg · 10.7 µg
    25%19%
  • Protein13.8 g · 11.7 g
    28%23%
  • Calcium152 mg · 97.5 mg
    12%8%
  • Vitamin B60.088 mg · 0.018 mg
    5%1%

Show as: bars · dots

Where they are alike

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

  • Total fat0.51 g · 0.33 g1%·<1%
  • Saturated fatlimit0.15 g · 0.19 g1%·1%
  • Cholesterollimit6 mg · 7.9 mg2%·3%
  • Carbohydrates16.2 g · 7.6 g6%·3%
  • Fiber0.15 g · 0 g1%·0%
  • Potassium201 mg · 155 mg4%·3%
  • Iron0.18 mg · 0.17 mg1%·1%
  • Magnesium15 mg · 12.5 mg4%·3%
  • Phosphorus185 mg · 215 mg15%·17%
  • Zinc0.72 mg · 0.53 mg7%·5%
  • Copper0.039 mg · 0.034 mg4%·4%
  • Vitamin A1.5 µg · 2.3 µg<1%·<1%
  • Vitamin C1.5 mg · 0 mg2%·0%
  • Vitamin E0.03 mg · 0.011 mg<1%·<1%
  • Vitamin K0 µg · 0 µg0%·0%
  • Thiamin (B1)0.032 mg · 0.026 mg3%·2%
  • Niacin (B3)0.29 mg · 0.16 mg2%·1%
  • Folate10.5 µg · 10.2 µg3%·3%
  • Choline21.9 mg · 20.3 mg4%·4%

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