Plain whole milk Greek yogurt vs Dry curd cottage cheese
In short
One serving each: 141 calories in plain whole milk Greek yogurt (1 5.3 oz container, 150 g), 82 calories in dry curd cottage cheese (4 oz, 113 g). More in plain whole milk Greek yogurt: vitamin B12 (2.2×), saturated fat (19×), riboflavin, total fat and 5 more.
More in dry curd cottage cheese: sodium (8.3×). Everything else is within 4% of a day's needs.
Calories, and where they come from
1 5.3 oz container (150 g) · 13.2 g protein · 7.1 g carbs (4.9 g sugars) · 6.6 g fat
4 oz (113 g) · 11.7 g protein · 7.6 g carbs (2.1 g sugars) · 0.33 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot 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 gap is a small difference. Color says which food, never which is better.
- Vitamin B1247% vs 22%
1.1 µg vs 0.52 µg
- Saturated fatlimit18% vs 1%
3.6 g vs 0.19 g
- Sodiumlimit2% vs 18%
51 mg vs 422 mg
- Riboflavin (B2)28% vs 20%
0.37 mg vs 0.26 mg
- Total fat8% vs <1%
6.6 g vs 0.33 g
- Selenium26% vs 19%
14.6 µg vs 10.7 µg
- Vitamin A6% vs <1%
57 µg vs 2.3 µg
- Cholesterollimit9% vs 3%
25.5 mg vs 7.9 mg
- Calcium13% vs 8%
167 mg vs 97.5 mg
- Thiamin (B1)7% vs 2%
0.083 mg vs 0.026 mg
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Protein13.2 g · 11.7 g26%·23%
- Carbohydrates7.1 g · 7.6 g3%·3%
- Fiber0 g · 0 g0%·0%
- Potassium221 mg · 155 mg5%·3%
- Iron0 mg · 0.17 mg0%·1%
- Magnesium16.5 mg · 12.5 mg4%·3%
- Phosphorus189 mg · 215 mg15%·17%
- Zinc0.7 mg · 0.53 mg6%·5%
- Copper0.015 mg · 0.034 mg2%·4%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.015 mg · 0.011 mg<1%·<1%
- Vitamin K0 µg · 0 µg0%·0%
- Niacin (B3)0.34 mg · 0.16 mg2%·1%
- Vitamin B60.066 mg · 0.018 mg4%·1%
- Folate7.5 µg · 10.2 µg2%·3%
- Choline22.6 mg · 20.3 mg4%·4%
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.