Plain whole milk Greek yogurt vs Dry curd cottage cheese
In short
Gram for gram, there are 31% more calories in plain whole milk Greek yogurt than in dry curd cottage cheese (94 vs 72 in 100 g). More in plain whole milk Greek yogurt: vitamin B12, saturated fat (14×), total fat (15×) and vitamin A (19×).
More in dry curd cottage cheese: sodium (11×) and phosphorus. 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
10.3 g protein · 6.7 g carbs (1.9 g sugars) · 0.29 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.
- Sodiumlimit1% vs 16%
34 mg vs 372 mg
- Vitamin B1231% vs 19%
0.75 µg vs 0.46 µg
- Saturated fatlimit12% vs 1%
2.4 g vs 0.17 g
- Total fat6% vs <1%
4.4 g vs 0.29 g
- Phosphorus10% vs 15%
126 mg vs 190 mg
- Vitamin A4% vs <1%
38 µg vs 2 µg
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Protein8.8 g · 10.3 g18%·21%
- Cholesterollimit17 mg · 7 mg6%·2%
- Carbohydrates4.8 g · 6.7 g2%·2%
- Fiber0 g · 0 g0%·0%
- Potassium147 mg · 137 mg3%·3%
- Calcium111 mg · 86 mg9%·7%
- Iron0 mg · 0.15 mg0%·1%
- Magnesium11 mg · 11 mg3%·3%
- Zinc0.47 mg · 0.47 mg4%·4%
- Copper0.01 mg · 0.03 mg1%·3%
- Selenium9.7 µg · 9.4 µg18%·17%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.01 mg · 0.01 mg<1%·<1%
- Vitamin K0 µg · 0 µg0%·0%
- Thiamin (B1)0.055 mg · 0.023 mg5%·2%
- Riboflavin (B2)0.24 mg · 0.23 mg19%·17%
- Niacin (B3)0.23 mg · 0.14 mg1%·1%
- Vitamin B60.044 mg · 0.016 mg3%·1%
- Folate5 µg · 9 µg1%·2%
- Choline15.1 mg · 17.9 mg3%·3%
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.