Plain whole milk Greek yogurt vs Cottage cheese
In short
For the same 100 calories you eat 106 g of plain whole milk Greek yogurt or 122 g of cottage cheese. More in plain whole milk Greek yogurt: vitamin B12 and saturated fat.
More in cottage cheese: sodium (11×), selenium, protein and vitamin A (2.1×). Everything else is within 4% of a day's needs.
Calories, and where they come from
106 g · 9.3 g protein · 5.1 g carbs (3.5 g sugars) · 4.7 g fat
122 g · 13.4 g protein · 5.3 g carbs (5 g sugars) · 2.8 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.
- Sodiumlimit36.2 mg · 391 mg2%17%
- Selenium10.3 µg · 17.8 µg19%32%
- Vitamin B120.8 µg · 0.51 µg33%21%
- Protein9.3 g · 13.4 g19%27%
- Saturated fatlimit2.5 g · 1.5 g13%8%
- Vitamin A40.4 µg · 84.1 µg4%9%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Total fat4.7 g · 2.8 g6%·4%
- Cholesterollimit18.1 mg · 14.6 mg6%·5%
- Carbohydrates5.1 g · 5.3 g2%·2%
- Fiber0 g · 0 g0%·0%
- Potassium156 mg · 146 mg3%·3%
- Calcium118 mg · 126 mg9%·10%
- Iron0 mg · 0.16 mg0%·1%
- Magnesium11.7 mg · 11 mg3%·3%
- Phosphorus134 mg · 180 mg11%·14%
- Zinc0.5 mg · 0.74 mg5%·7%
- Copper0.011 mg · 0.037 mg1%·4%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.011 mg · 0.098 mg<1%·1%
- Vitamin K0 µg · 0 µg0%·0%
- Thiamin (B1)0.059 mg · 0.024 mg5%·2%
- Riboflavin (B2)0.26 mg · 0.29 mg20%·22%
- Niacin (B3)0.24 mg · 0.11 mg2%·1%
- Vitamin B60.047 mg · 0.07 mg3%·4%
- Folate5.3 µg · 12.2 µg1%·3%
- Choline16.1 mg · 19.9 mg3%·4%
From USDA FoodData Central: Plain whole milk Greek yogurt (Survey (FNDDS) 2705422), Cottage cheese (Survey (FNDDS) 2705747). 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.