Whole milk Greek fruit yogurt vs Cottage cheese with fruit

Whole milk Greek fruit yogurtCottage cheese with fruit
Same weightSame caloriesOne serving

In short

One serving each: 171 calories in whole milk Greek fruit yogurt (1 5.3 oz container, 150 g), 84 calories in cottage cheese with fruit (4 oz, 113 g). More in whole milk Greek fruit yogurt: vitamin B12 (2.5×), saturated fat (2.6×), riboflavin, vitamin D and 3 more.

More in cottage cheese with fruit: sodium (6.1×). Everything else is within 4% of a day's needs.

Calories, and where they come from

Whole milk Greek fruit yogurt171 cal

1 5.3 oz container (150 g) · 11.8 g protein · 17.7 g carbs (12.3 g sugars) · 5.9 g fat

Cottage cheese with fruit84 cal

4 oz (113 g) · 10.7 g protein · 5.6 g carbs (5.2 g sugars) · 2.2 g fat

Share of the calories fromproteincarbsfat

Where they differ

Bar length 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 difference in length is a small difference. Color says which food, never which is better.

0%25%50%
  • Vitamin B121 µg · 0.41 µg
    42%17%
  • Sodiumlimit51 mg · 310 mg
    2%13%
  • Saturated fatlimit3.2 g · 1.2 g
    16%6%
  • Riboflavin (B2)0.34 mg · 0.23 mg
    26%18%
  • Vitamin D1.4 µg · 0 µg
    7%0%
  • Total fat5.9 g · 2.2 g
    8%3%
  • Thiamin (B1)0.076 mg · 0.022 mg
    6%2%
  • Carbohydrates17.7 g · 5.6 g
    6%2%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in one serving of each.

  • Protein11.8 g · 10.7 g24%·21%
  • Cholesterollimit22.5 mg · 11.3 mg8%·4%
  • Fiber0.15 g · 0.23 g1%·1%
  • Potassium209 mg · 132 mg4%·3%
  • Calcium152 mg · 99.8 mg12%·8%
  • Iron0.075 mg · 0.17 mg<1%·1%
  • Magnesium15 mg · 10.2 mg4%·2%
  • Phosphorus171 mg · 144 mg14%·12%
  • Zinc0.63 mg · 0.6 mg6%·5%
  • Copper0.03 mg · 0.041 mg3%·5%
  • Selenium13.3 µg · 14.2 µg24%·26%
  • Vitamin A51 µg · 69.2 µg6%·8%
  • Vitamin C1.5 mg · 0.34 mg2%·<1%
  • Vitamin E0.03 mg · 0.15 mg<1%·1%
  • Vitamin K0 µg · 0.45 µg0%·<1%
  • Niacin (B3)0.31 mg · 0.15 mg2%·1%
  • Vitamin B60.062 mg · 0.064 mg4%·4%
  • Folate9 µg · 10.2 µg2%·3%
  • Choline21.9 mg · 16.3 mg4%·3%

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.

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