Whole milk Greek fruit yogurt vs Dry curd cottage cheese
In short
For the same 100 calories you eat 88 g of whole milk Greek fruit yogurt or 139 g of dry curd cottage cheese. More in whole milk Greek fruit yogurt: saturated fat (8×).
More in dry curd cottage cheese: sodium (17×), protein (2.1×), phosphorus (2.6×), selenium and riboflavin. 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
139 g · 14.4 g protein · 9.3 g carbs (2.6 g sugars) · 0.4 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.
- Sodiumlimit1% vs 22%
29.8 mg vs 517 mg
- Protein14% vs 29%
6.9 g vs 14.4 g
- Phosphorus8% vs 21%
100 mg vs 264 mg
- Selenium14% vs 24%
7.8 µg vs 13.1 µg
- Riboflavin (B2)15% vs 24%
0.2 mg vs 0.31 mg
- Saturated fatlimit9% vs 1%
1.9 g vs 0.23 g
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Total fat3.4 g · 0.4 g4%·1%
- Cholesterollimit13.2 mg · 9.7 mg4%·3%
- Carbohydrates10.4 g · 9.3 g4%·3%
- Fiber0.088 g · 0 g<1%·0%
- Potassium122 mg · 190 mg3%·4%
- Calcium88.6 mg · 119 mg7%·9%
- Iron0.044 mg · 0.21 mg<1%·1%
- Magnesium8.8 mg · 15.3 mg2%·4%
- Zinc0.37 mg · 0.65 mg3%·6%
- Copper0.018 mg · 0.042 mg2%·5%
- Vitamin A29.8 µg · 2.8 µg3%·<1%
- Vitamin C0.88 mg · 0 mg1%·0%
- Vitamin D0.79 µg · 0 µg4%·0%
- Vitamin E0.018 mg · 0.014 mg<1%·<1%
- Vitamin K0 µg · 0 µg0%·0%
- Thiamin (B1)0.045 mg · 0.032 mg4%·3%
- Niacin (B3)0.18 mg · 0.2 mg1%·1%
- Vitamin B60.036 mg · 0.022 mg2%·1%
- Folate5.3 µg · 12.5 µg1%·3%
- Vitamin B120.59 µg · 0.64 µg24%·27%
- Choline12.8 mg · 24.9 mg2%·5%
From USDA FoodData Central: Whole milk Greek fruit yogurt (Survey (FNDDS) 2705430), Dry curd cottage cheese (Survey (FNDDS) 2705753). 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.