Whole milk Greek fruit yogurt vs Cottage cheese
In short
One serving each: 171 calories in whole milk Greek fruit yogurt (1 5.3 oz container, 150 g), 93 calories in cottage cheese (4 oz, 113 g). More in whole milk Greek fruit yogurt: vitamin B12 (2.1×), saturated fat (2.2×), vitamin D, riboflavin and 3 more.
More in cottage cheese: sodium (7.1×) and selenium. Everything else is within 4% of a day's needs.
Calories, and where they come from
1 5.3 oz container (150 g) · 11.8 g protein · 17.7 g carbs (12.3 g sugars) · 5.9 g fat
4 oz (113 g) · 12.5 g protein · 4.9 g carbs (4.6 g sugars) · 2.6 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 B1242% vs 20%
1 µg vs 0.48 µg
- Sodiumlimit2% vs 16%
51 mg vs 364 mg
- Saturated fatlimit16% vs 7%
3.2 g vs 1.4 g
- Vitamin D7% vs 0%
1.4 µg vs 0 µg
- Selenium24% vs 30%
13.3 µg vs 16.6 µg
- Riboflavin (B2)26% vs 20%
0.34 mg vs 0.27 mg
- Carbohydrates6% vs 2%
17.7 g vs 4.9 g
- Thiamin (B1)6% vs 2%
0.076 mg vs 0.023 mg
- Total fat8% vs 3%
5.9 g vs 2.6 g
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Protein11.8 g · 12.5 g24%·25%
- Cholesterollimit22.5 mg · 13.6 mg8%·5%
- Fiber0.15 g · 0 g1%·0%
- Potassium209 mg · 136 mg4%·3%
- Calcium152 mg · 117 mg12%·9%
- Iron0.075 mg · 0.15 mg<1%·1%
- Magnesium15 mg · 10.2 mg4%·2%
- Phosphorus171 mg · 168 mg14%·13%
- Zinc0.63 mg · 0.69 mg6%·6%
- Copper0.03 mg · 0.034 mg3%·4%
- Vitamin A51 µg · 78.2 µg6%·9%
- Vitamin C1.5 mg · 0 mg2%·0%
- Vitamin E0.03 mg · 0.091 mg<1%·1%
- Vitamin K0 µg · 0 µg0%·0%
- Niacin (B3)0.31 mg · 0.1 mg2%·1%
- Vitamin B60.062 mg · 0.065 mg4%·4%
- Folate9 µg · 11.3 µg2%·3%
- Choline21.9 mg · 18.5 mg4%·3%
From USDA FoodData Central: Whole milk Greek fruit yogurt (Survey (FNDDS) 2705430), Cottage cheese (Survey (FNDDS) 2705747). 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.