Whole milk Greek fruit yogurt vs Cottage cheese with fruit
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
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) · 10.7 g protein · 5.6 g carbs (5.2 g sugars) · 2.2 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 17%
1 µg vs 0.41 µg
- Sodiumlimit2% vs 13%
51 mg vs 310 mg
- Saturated fatlimit16% vs 6%
3.2 g vs 1.2 g
- Riboflavin (B2)26% vs 18%
0.34 mg vs 0.23 mg
- Vitamin D7% vs 0%
1.4 µg vs 0 µg
- Total fat8% vs 3%
5.9 g vs 2.2 g
- Thiamin (B1)6% vs 2%
0.076 mg vs 0.022 mg
- Carbohydrates6% vs 2%
17.7 g vs 5.6 g
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.