Whole milk Greek fruit yogurt vs Cottage cheese with fruit
In short
Gram for gram, there are 54% more calories in whole milk Greek fruit yogurt than in cottage cheese with fruit (114 vs 74 in 100 g). More in whole milk Greek fruit yogurt: vitamin B12, saturated fat and vitamin D.
More in cottage cheese with fruit: sodium (8×) and selenium. 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
9.4 g protein · 4.9 g carbs (4.6 g sugars) · 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 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.
- Vitamin B1228% vs 15%
0.67 µg vs 0.36 µg
- Sodiumlimit1% vs 12%
34 mg vs 273 mg
- Selenium16% vs 23%
8.9 µg vs 12.5 µg
- Saturated fatlimit11% vs 5%
2.1 g vs 1.1 g
- Vitamin D5% vs 0%
0.9 µg vs 0 µg
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Protein7.8 g · 9.4 g16%·19%
- Total fat3.9 g · 2 g5%·3%
- Cholesterollimit15 mg · 10 mg5%·3%
- Carbohydrates11.8 g · 4.9 g4%·2%
- Fiber0.1 g · 0.2 g<1%·1%
- Potassium139 mg · 116 mg3%·2%
- Calcium101 mg · 88 mg8%·7%
- Iron0.05 mg · 0.15 mg<1%·1%
- Magnesium10 mg · 9 mg2%·2%
- Phosphorus114 mg · 127 mg9%·10%
- Zinc0.42 mg · 0.53 mg4%·5%
- Copper0.02 mg · 0.036 mg2%·4%
- Vitamin A34 µg · 61 µg4%·7%
- Vitamin C1 mg · 0.3 mg1%·<1%
- Vitamin E0.02 mg · 0.13 mg<1%·1%
- Vitamin K0 µg · 0.4 µg0%·<1%
- Thiamin (B1)0.051 mg · 0.019 mg4%·2%
- Riboflavin (B2)0.23 mg · 0.2 mg17%·15%
- Niacin (B3)0.21 mg · 0.13 mg1%·1%
- Vitamin B60.041 mg · 0.056 mg2%·3%
- Folate6 µg · 9 µg2%·2%
- Choline14.6 mg · 14.4 mg3%·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.