Plain whole milk Greek yogurt vs Dry curd cottage cheese

Plain whole milk Greek yogurtDry curd cottage cheese
Same weightSame caloriesOne serving

In short

For the same 100 calories you eat 106 g of plain whole milk Greek yogurt or 139 g of dry curd cottage cheese. More in plain whole milk Greek yogurt: saturated fat (11×), vitamin B12, total fat (12×) and vitamin A (15×).

More in dry curd cottage cheese: sodium (14×), phosphorus, protein, selenium and riboflavin. Everything else is within 4% of a day's needs.

Calories, and where they come from

Plain whole milk Greek yogurt100 cal

106 g · 9.3 g protein · 5.1 g carbs (3.5 g sugars) · 4.7 g fat

Dry curd cottage cheese100 cal

139 g · 14.4 g protein · 9.3 g carbs (2.6 g sugars) · 0.4 g fat

Share of the calories fromproteincarbsfat

Where they differ

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

0%25%50%
  • Sodiumlimit36.2 mg · 517 mg
    2%22%
  • Saturated fatlimit2.5 g · 0.23 g
    13%1%
  • Phosphorus134 mg · 264 mg
    11%21%
  • Protein9.3 g · 14.4 g
    19%29%
  • Vitamin B120.8 µg · 0.64 µg
    33%27%
  • Total fat4.7 g · 0.4 g
    6%1%
  • Selenium10.3 µg · 13.1 µg
    19%24%
  • Vitamin A40.4 µg · 2.8 µg
    4%<1%
  • Riboflavin (B2)0.26 mg · 0.31 mg
    20%24%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in 100 calories of each.

  • Cholesterollimit18.1 mg · 9.7 mg6%·3%
  • Carbohydrates5.1 g · 9.3 g2%·3%
  • Fiber0 g · 0 g0%·0%
  • Potassium156 mg · 190 mg3%·4%
  • Calcium118 mg · 119 mg9%·9%
  • Iron0 mg · 0.21 mg0%·1%
  • Magnesium11.7 mg · 15.3 mg3%·4%
  • Zinc0.5 mg · 0.65 mg5%·6%
  • Copper0.011 mg · 0.042 mg1%·5%
  • Vitamin C0 mg · 0 mg0%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin E0.011 mg · 0.014 mg<1%·<1%
  • Vitamin K0 µg · 0 µg0%·0%
  • Thiamin (B1)0.059 mg · 0.032 mg5%·3%
  • Niacin (B3)0.24 mg · 0.2 mg2%·1%
  • Vitamin B60.047 mg · 0.022 mg3%·1%
  • Folate5.3 µg · 12.5 µg1%·3%
  • Choline16.1 mg · 24.9 mg3%·5%

From USDA FoodData Central: Plain whole milk Greek yogurt (Survey (FNDDS) 2705422), Dry curd cottage cheese (Survey (FNDDS) 2705753). 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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