Plain whole milk Greek yogurt vs Cottage cheese with fruit
In short
For the same 100 calories you eat 106 g of plain whole milk Greek yogurt or 135 g of cottage cheese with fruit. More in plain whole milk Greek yogurt: vitamin B12 and saturated fat.
More in cottage cheese with fruit: sodium (10×), selenium, protein, vitamin A (2×) and copper (4.6×). 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
135 g · 12.7 g protein · 6.7 g carbs (6.2 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 100 calories of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.
- Sodiumlimit2% vs 16%
36.2 mg vs 369 mg
- Vitamin B1233% vs 20%
0.8 µg vs 0.49 µg
- Selenium19% vs 31%
10.3 µg vs 16.9 µg
- Protein19% vs 25%
9.3 g vs 12.7 g
- Saturated fatlimit13% vs 7%
2.5 g vs 1.4 g
- Vitamin A4% vs 9%
40.4 µg vs 82.4 µg
- Copper1% vs 5%
0.011 mg vs 0.049 mg
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Total fat4.7 g · 2.6 g6%·3%
- Cholesterollimit18.1 mg · 13.5 mg6%·5%
- Carbohydrates5.1 g · 6.7 g2%·2%
- Fiber0 g · 0.27 g0%·1%
- Potassium156 mg · 157 mg3%·3%
- Calcium118 mg · 119 mg9%·9%
- Iron0 mg · 0.2 mg0%·1%
- Magnesium11.7 mg · 12.2 mg3%·3%
- Phosphorus134 mg · 172 mg11%·14%
- Zinc0.5 mg · 0.72 mg5%·7%
- Vitamin C0 mg · 0.41 mg0%·<1%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.011 mg · 0.18 mg<1%·1%
- Vitamin K0 µg · 0.54 µg0%·<1%
- Thiamin (B1)0.059 mg · 0.026 mg5%·2%
- Riboflavin (B2)0.26 mg · 0.27 mg20%·21%
- Niacin (B3)0.24 mg · 0.18 mg2%·1%
- Vitamin B60.047 mg · 0.076 mg3%·4%
- Folate5.3 µg · 12.2 µg1%·3%
- Choline16.1 mg · 19.5 mg3%·4%
From USDA FoodData Central: Plain whole milk Greek yogurt (Survey (FNDDS) 2705422), Cottage cheese with fruit (Survey (FNDDS) 2705751). 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.