Plain whole milk Greek yogurt vs Cottage cheese with fruit

Plain whole milk Greek yogurtCottage cheese with fruit
Same weightSame caloriesOne serving

In short

One serving each: 141 calories in plain whole milk Greek yogurt (1 5.3 oz container, 150 g), 84 calories in cottage cheese with fruit (4 oz, 113 g). More in plain whole milk Greek yogurt: vitamin B12 (2.8×), saturated fat (2.9×), riboflavin, total fat (3×) and 4 more.

More in cottage cheese with fruit: sodium (6.1×). Everything else is within 4% of a day's needs.

Calories, and where they come from

Plain whole milk Greek yogurt141 cal

1 5.3 oz container (150 g) · 13.2 g protein · 7.1 g carbs (4.9 g sugars) · 6.6 g fat

Cottage cheese with fruit84 cal

4 oz (113 g) · 10.7 g protein · 5.6 g carbs (5.2 g sugars) · 2.2 g fat

Share of the calories fromproteincarbsfat

Where they differ

Bar length 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 difference in length is a small difference. Color says which food, never which is better.

0%25%50%
  • Vitamin B121.1 µg · 0.41 µg
    47%17%
  • Saturated fatlimit3.6 g · 1.2 g
    18%6%
  • Sodiumlimit51 mg · 310 mg
    2%13%
  • Riboflavin (B2)0.37 mg · 0.23 mg
    28%18%
  • Total fat6.6 g · 2.2 g
    8%3%
  • Calcium167 mg · 99.8 mg
    13%8%
  • Thiamin (B1)0.083 mg · 0.022 mg
    7%2%
  • Protein13.2 g · 10.7 g
    26%21%
  • Cholesterollimit25.5 mg · 11.3 mg
    9%4%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in one serving of each.

  • Carbohydrates7.1 g · 5.6 g3%·2%
  • Fiber0 g · 0.23 g0%·1%
  • Potassium221 mg · 132 mg5%·3%
  • Iron0 mg · 0.17 mg0%·1%
  • Magnesium16.5 mg · 10.2 mg4%·2%
  • Phosphorus189 mg · 144 mg15%·12%
  • Zinc0.7 mg · 0.6 mg6%·5%
  • Copper0.015 mg · 0.041 mg2%·5%
  • Selenium14.6 µg · 14.2 µg26%·26%
  • Vitamin A57 µg · 69.2 µg6%·8%
  • Vitamin C0 mg · 0.34 mg0%·<1%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin E0.015 mg · 0.15 mg<1%·1%
  • Vitamin K0 µg · 0.45 µg0%·<1%
  • Niacin (B3)0.34 mg · 0.15 mg2%·1%
  • Vitamin B60.066 mg · 0.064 mg4%·4%
  • Folate7.5 µg · 10.2 µg2%·3%
  • Choline22.6 mg · 16.3 mg4%·3%

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.

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Plain whole milk Greek yogurt vs Cottage cheese with fruit: nutrition compared | MyFoodAnalysis