Whole milk Greek fruit yogurt vs Dry curd cottage cheese
In short
Gram for gram, there are 58% more calories in whole milk Greek fruit yogurt than in dry curd cottage cheese (114 vs 72 in 100 g). More in whole milk Greek fruit yogurt: saturated fat (13×), vitamin B12, total fat (13×) and vitamin D.
More in dry curd cottage cheese: sodium (11×), phosphorus and protein. 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
10.3 g protein · 6.7 g carbs (1.9 g sugars) · 0.29 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.
- Sodiumlimit1% vs 16%
34 mg vs 372 mg
- Saturated fatlimit11% vs 1%
2.1 g vs 0.17 g
- Vitamin B1228% vs 19%
0.67 µg vs 0.46 µg
- Phosphorus9% vs 15%
114 mg vs 190 mg
- Protein16% vs 21%
7.8 g vs 10.3 g
- Total fat5% vs <1%
3.9 g vs 0.29 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.
- Cholesterollimit15 mg · 7 mg5%·2%
- Carbohydrates11.8 g · 6.7 g4%·2%
- Fiber0.1 g · 0 g<1%·0%
- Potassium139 mg · 137 mg3%·3%
- Calcium101 mg · 86 mg8%·7%
- Iron0.05 mg · 0.15 mg<1%·1%
- Magnesium10 mg · 11 mg2%·3%
- Zinc0.42 mg · 0.47 mg4%·4%
- Copper0.02 mg · 0.03 mg2%·3%
- Selenium8.9 µg · 9.4 µg16%·17%
- Vitamin A34 µg · 2 µg4%·<1%
- Vitamin C1 mg · 0 mg1%·0%
- Vitamin E0.02 mg · 0.01 mg<1%·<1%
- Vitamin K0 µg · 0 µg0%·0%
- Thiamin (B1)0.051 mg · 0.023 mg4%·2%
- Riboflavin (B2)0.23 mg · 0.23 mg17%·17%
- Niacin (B3)0.21 mg · 0.14 mg1%·1%
- Vitamin B60.041 mg · 0.016 mg2%·1%
- Folate6 µg · 9 µg2%·2%
- Choline14.6 mg · 17.9 mg3%·3%
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.