Nonfat Greek fruit yogurt vs Dry curd cottage cheese
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
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) · 11.7 g protein · 7.6 g carbs (2.1 g sugars) · 0.33 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 22%
0.93 µg vs 0.52 µg
- Sodiumlimit2% vs 18%
54 mg vs 422 mg
- Riboflavin (B2)30% vs 20%
0.39 mg vs 0.26 mg
- Vitamin D7% vs 0%
1.4 µg vs 0 µg
- Selenium25% vs 19%
13.5 µg vs 10.7 µg
- Protein28% vs 23%
13.8 g vs 11.7 g
- Calcium12% vs 8%
152 mg vs 97.5 mg
- Vitamin B65% vs 1%
0.088 mg vs 0.018 mg
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.