Plain whole milk Greek yogurt vs Cottage cheese
In short
One serving each: 141 calories in plain whole milk Greek yogurt (1 5.3 oz container, 150 g), 93 calories in cottage cheese (4 oz, 113 g). More in plain whole milk Greek yogurt: vitamin B12 (2.4×), saturated fat (2.5×), riboflavin, total fat (2.5×) and thiamin (3.6×).
More in cottage cheese: sodium (7.1×). Everything else is within 4% of a day's needs.
Calories, and where they come from
1 5.3 oz container (150 g) · 13.2 g protein · 7.1 g carbs (4.9 g sugars) · 6.6 g fat
4 oz (113 g) · 12.5 g protein · 4.9 g carbs (4.6 g sugars) · 2.6 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 B1247% vs 20%
1.1 µg vs 0.48 µg
- Sodiumlimit2% vs 16%
51 mg vs 364 mg
- Saturated fatlimit18% vs 7%
3.6 g vs 1.4 g
- Riboflavin (B2)28% vs 20%
0.37 mg vs 0.27 mg
- Total fat8% vs 3%
6.6 g vs 2.6 g
- Thiamin (B1)7% vs 2%
0.083 mg vs 0.023 mg
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Protein13.2 g · 12.5 g26%·25%
- Cholesterollimit25.5 mg · 13.6 mg9%·5%
- Carbohydrates7.1 g · 4.9 g3%·2%
- Fiber0 g · 0 g0%·0%
- Potassium221 mg · 136 mg5%·3%
- Calcium167 mg · 117 mg13%·9%
- Iron0 mg · 0.15 mg0%·1%
- Magnesium16.5 mg · 10.2 mg4%·2%
- Phosphorus189 mg · 168 mg15%·13%
- Zinc0.7 mg · 0.69 mg6%·6%
- Copper0.015 mg · 0.034 mg2%·4%
- Selenium14.6 µg · 16.6 µg26%·30%
- Vitamin A57 µg · 78.2 µg6%·9%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.015 mg · 0.091 mg<1%·1%
- Vitamin K0 µg · 0 µg0%·0%
- Niacin (B3)0.34 mg · 0.1 mg2%·1%
- Vitamin B60.066 mg · 0.065 mg4%·4%
- Folate7.5 µg · 11.3 µg2%·3%
- Choline22.6 mg · 18.5 mg4%·3%
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.