Plain whole milk Greek yogurt vs Cottage cheese
In short
Gram for gram, there are 15% more calories in plain whole milk Greek yogurt than in cottage cheese (94 vs 82 in 100 g). More in plain whole milk Greek yogurt: vitamin B12 and saturated fat.
More in cottage cheese: sodium (9.4×), selenium and protein. Everything else is within 4% of a day's needs.
Calories, and where they come from
8.8 g protein · 4.8 g carbs (3.3 g sugars) · 4.4 g fat
11 g protein · 4.3 g carbs (4.1 g sugars) · 2.3 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot is the share of a day's needs (FDA Daily Value) in 100 g 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 B1231% vs 18%
0.75 µg vs 0.42 µg
- Sodiumlimit1% vs 14%
34 mg vs 321 mg
- Selenium18% vs 27%
9.7 µg vs 14.6 µg
- Saturated fatlimit12% vs 6%
2.4 g vs 1.3 g
- Protein18% vs 22%
8.8 g vs 11 g
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Total fat4.4 g · 2.3 g6%·3%
- Cholesterollimit17 mg · 12 mg6%·4%
- Carbohydrates4.8 g · 4.3 g2%·2%
- Fiber0 g · 0 g0%·0%
- Potassium147 mg · 120 mg3%·3%
- Calcium111 mg · 103 mg9%·8%
- Iron0 mg · 0.13 mg0%·1%
- Magnesium11 mg · 9 mg3%·2%
- Phosphorus126 mg · 148 mg10%·12%
- Zinc0.47 mg · 0.61 mg4%·6%
- Copper0.01 mg · 0.03 mg1%·3%
- Vitamin A38 µg · 69 µg4%·8%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.01 mg · 0.08 mg<1%·1%
- Vitamin K0 µg · 0 µg0%·0%
- Thiamin (B1)0.055 mg · 0.02 mg5%·2%
- Riboflavin (B2)0.24 mg · 0.23 mg19%·18%
- Niacin (B3)0.23 mg · 0.09 mg1%·1%
- Vitamin B60.044 mg · 0.057 mg3%·3%
- Folate5 µg · 10 µg1%·3%
- Choline15.1 mg · 16.3 mg3%·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.