Whole milk Greek fruit yogurt vs Dry curd cottage cheese

Whole milk Greek fruit yogurtDry curd cottage cheese
Same weightSame caloriesOne serving

In short

One serving each: 171 calories in whole milk Greek fruit yogurt (1 5.3 oz container, 150 g), 82 calories in dry curd cottage cheese (4 oz, 113 g). More in whole milk Greek fruit yogurt: vitamin B12, saturated fat (17×), total fat (18×), vitamin D and 6 more.

More in dry curd cottage cheese: sodium (8.3×). 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

Dry curd cottage cheese82 cal

4 oz (113 g) · 11.7 g protein · 7.6 g carbs (2.1 g sugars) · 0.33 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 · 0.52 µg
    42%22%
  • Sodiumlimit51 mg · 422 mg
    2%18%
  • Saturated fatlimit3.2 g · 0.19 g
    16%1%
  • Total fat5.9 g · 0.33 g
    8%<1%
  • Vitamin D1.4 µg · 0 µg
    7%0%
  • Riboflavin (B2)0.34 mg · 0.26 mg
    26%20%
  • Vitamin A51 µg · 2.3 µg
    6%<1%
  • Selenium13.3 µg · 10.7 µg
    24%19%
  • Cholesterollimit22.5 mg · 7.9 mg
    8%3%
  • Thiamin (B1)0.076 mg · 0.026 mg
    6%2%
  • Calcium152 mg · 97.5 mg
    12%8%

Show as: bars · dots

Where they are alike

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

  • Protein11.8 g · 11.7 g24%·23%
  • Carbohydrates17.7 g · 7.6 g6%·3%
  • Fiber0.15 g · 0 g1%·0%
  • Potassium209 mg · 155 mg4%·3%
  • Iron0.075 mg · 0.17 mg<1%·1%
  • Magnesium15 mg · 12.5 mg4%·3%
  • Phosphorus171 mg · 215 mg14%·17%
  • Zinc0.63 mg · 0.53 mg6%·5%
  • Copper0.03 mg · 0.034 mg3%·4%
  • Vitamin C1.5 mg · 0 mg2%·0%
  • Vitamin E0.03 mg · 0.011 mg<1%·<1%
  • Vitamin K0 µg · 0 µg0%·0%
  • Niacin (B3)0.31 mg · 0.16 mg2%·1%
  • Vitamin B60.062 mg · 0.018 mg4%·1%
  • Folate9 µg · 10.2 µg2%·3%
  • Choline21.9 mg · 20.3 mg4%·4%

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.

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Whole milk Greek fruit yogurt vs Dry curd cottage cheese: nutrition compared | MyFoodAnalysis