Whole milk Greek fruit yogurt vs Cottage cheese with fruit
In short
For the same 100 calories you eat 88 g of whole milk Greek fruit yogurt or 135 g of cottage cheese with fruit. More in whole milk Greek fruit yogurt: vitamin B12.
More in cottage cheese with fruit: selenium (2.2×), sodium (12×), protein, vitamin A (2.8×) and 2 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
87.7 g · 6.9 g protein · 10.4 g carbs (7.2 g sugars) · 3.4 g fat
135 g · 12.7 g protein · 6.7 g carbs (6.2 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 100 calories of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.
- Selenium14% vs 31%
7.8 µg vs 16.9 µg
- Sodiumlimit1% vs 16%
29.8 mg vs 369 mg
- Protein14% vs 25%
6.9 g vs 12.7 g
- Vitamin A3% vs 9%
29.8 µg vs 82.4 µg
- Phosphorus8% vs 14%
100 mg vs 172 mg
- Riboflavin (B2)15% vs 21%
0.2 mg vs 0.27 mg
- Vitamin B1224% vs 20%
0.59 µg vs 0.49 µg
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Total fat3.4 g · 2.6 g4%·3%
- Saturated fatlimit1.9 g · 1.4 g9%·7%
- Cholesterollimit13.2 mg · 13.5 mg4%·5%
- Carbohydrates10.4 g · 6.7 g4%·2%
- Fiber0.088 g · 0.27 g<1%·1%
- Potassium122 mg · 157 mg3%·3%
- Calcium88.6 mg · 119 mg7%·9%
- Iron0.044 mg · 0.2 mg<1%·1%
- Magnesium8.8 mg · 12.2 mg2%·3%
- Zinc0.37 mg · 0.72 mg3%·7%
- Copper0.018 mg · 0.049 mg2%·5%
- Vitamin C0.88 mg · 0.41 mg1%·<1%
- Vitamin D0.79 µg · 0 µg4%·0%
- Vitamin E0.018 mg · 0.18 mg<1%·1%
- Vitamin K0 µg · 0.54 µg0%·<1%
- Thiamin (B1)0.045 mg · 0.026 mg4%·2%
- Niacin (B3)0.18 mg · 0.18 mg1%·1%
- Vitamin B60.036 mg · 0.076 mg2%·4%
- Folate5.3 µg · 12.2 µg1%·3%
- Choline12.8 mg · 19.5 mg2%·4%
From USDA FoodData Central: Whole milk Greek fruit yogurt (Survey (FNDDS) 2705430), Cottage cheese with fruit (Survey (FNDDS) 2705751). 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.