Plain whole milk Greek yogurt vs Cottage cheese with fruit
In short
Gram for gram, there are 27% more calories in plain whole milk Greek yogurt than in cottage cheese with fruit (94 vs 74 in 100 g). More in plain whole milk Greek yogurt: vitamin B12 (2.1×) and saturated fat (2.2×).
More in cottage cheese with fruit: sodium (8×) and selenium. 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
9.4 g protein · 4.9 g carbs (4.6 g sugars) · 2 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 15%
0.75 µg vs 0.36 µg
- Sodiumlimit1% vs 12%
34 mg vs 273 mg
- Saturated fatlimit12% vs 5%
2.4 g vs 1.1 g
- Selenium18% vs 23%
9.7 µg vs 12.5 µg
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Protein8.8 g · 9.4 g18%·19%
- Total fat4.4 g · 2 g6%·3%
- Cholesterollimit17 mg · 10 mg6%·3%
- Carbohydrates4.8 g · 4.9 g2%·2%
- Fiber0 g · 0.2 g0%·1%
- Potassium147 mg · 116 mg3%·2%
- Calcium111 mg · 88 mg9%·7%
- Iron0 mg · 0.15 mg0%·1%
- Magnesium11 mg · 9 mg3%·2%
- Phosphorus126 mg · 127 mg10%·10%
- Zinc0.47 mg · 0.53 mg4%·5%
- Copper0.01 mg · 0.036 mg1%·4%
- Vitamin A38 µg · 61 µg4%·7%
- Vitamin C0 mg · 0.3 mg0%·<1%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.01 mg · 0.13 mg<1%·1%
- Vitamin K0 µg · 0.4 µg0%·<1%
- Thiamin (B1)0.055 mg · 0.019 mg5%·2%
- Riboflavin (B2)0.24 mg · 0.2 mg19%·15%
- Niacin (B3)0.23 mg · 0.13 mg1%·1%
- Vitamin B60.044 mg · 0.056 mg3%·3%
- Folate5 µg · 9 µg1%·2%
- Choline15.1 mg · 14.4 mg3%·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.