Whole milk Greek fruit yogurt vs Cottage cheese
In short
Gram for gram, there are 39% more calories in whole milk Greek fruit yogurt than in cottage cheese (114 vs 82 in 100 g). More in whole milk Greek fruit yogurt: vitamin B12, vitamin D and saturated fat.
More in cottage cheese: sodium (9.4×), selenium and protein. Everything else is within 4% of a day's needs.
Calories, and where they come from
7.8 g protein · 11.8 g carbs (8.2 g sugars) · 3.9 g fat
11 g protein · 4.3 g carbs (4.1 g sugars) · 2.3 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 14%
34 mg vs 321 mg
- Vitamin B1228% vs 18%
0.67 µg vs 0.42 µg
- Selenium16% vs 27%
8.9 µg vs 14.6 µg
- Protein16% vs 22%
7.8 g vs 11 g
- Vitamin D5% vs 0%
0.9 µg vs 0 µg
- Saturated fatlimit11% vs 6%
2.1 g vs 1.3 g
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Total fat3.9 g · 2.3 g5%·3%
- Cholesterollimit15 mg · 12 mg5%·4%
- Carbohydrates11.8 g · 4.3 g4%·2%
- Fiber0.1 g · 0 g<1%·0%
- Potassium139 mg · 120 mg3%·3%
- Calcium101 mg · 103 mg8%·8%
- Iron0.05 mg · 0.13 mg<1%·1%
- Magnesium10 mg · 9 mg2%·2%
- Phosphorus114 mg · 148 mg9%·12%
- Zinc0.42 mg · 0.61 mg4%·6%
- Copper0.02 mg · 0.03 mg2%·3%
- Vitamin A34 µg · 69 µg4%·8%
- Vitamin C1 mg · 0 mg1%·0%
- Vitamin E0.02 mg · 0.08 mg<1%·1%
- Vitamin K0 µg · 0 µg0%·0%
- Thiamin (B1)0.051 mg · 0.02 mg4%·2%
- Riboflavin (B2)0.23 mg · 0.23 mg17%·18%
- Niacin (B3)0.21 mg · 0.09 mg1%·1%
- Vitamin B60.041 mg · 0.057 mg2%·3%
- Folate6 µg · 10 µg2%·3%
- Choline14.6 mg · 16.3 mg3%·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.