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Cottage cheese vs. Greek yogurt — Health Impact and Nutrition Comparison

Article author photo Jack Yacoubian by Jack Yacoubian | Last updated on May 04, 2023
Medically reviewed by Arpi Gasparyan Article author photo Arpi Gasparyan
Cottage cheese
vs
Greek yogurt

Summary

Cottage cheese is richer in phosphorus, zinc, and vitamin B5 and is high in sodium. In comparison, greek yogurt is richer in calcium, proteins, and vitamins B2 and B12.

Regarding general differences, greek yogurt is a creamy liquid, whereas cottage cheese is solid with a stronger flavor.

Table of contents

  1. Introduction
    1. Nutritional content comparison
      1. Calories
        1. Carbs
          1. Glycemic index
            1. Proteins
              1. Fats
                1. Minerals
                  1. Vitamins
                  2. General differences
                    1. Texture
                      1. Taste
                        1. Usage
                        2. Health impacts
                          1. References

                            Introduction

                            Cottage cheese and greek yogurt are widely used dairy products. They have differences that we are going to talk about in this article, mainly focusing on their nutritional content comparison and health impacts.

                            By the end of this article, we will understand in depth the differences between cottage cheese and greek yogurt.

                            Nutritional content comparison

                            This section compares 100g of cottage cheese to 100g of greek yogurt.

                            Calories

                            They have similar calories—nearly 100 calories per 100g of each.

                            Carbs

                            They are both low in carbs, but greek yogurt has 0.5g higher carbs than cottage cheese.

                            Glycemic index

                            They are categorized in the low glycemic index section.

                            Proteins

                            Cottage cheese is richer in protein compared to greek yogurt. Cottage cheese contains nearly 12g of protein per 100g, whereas greek yogurt contains 9g.

                            Fats

                            Cottage cheese and greek yogurt have nearly similar amounts of fats—4.3 g in cottage cheese compared to 5g in yogurt.

                            Minerals

                            Cottage cheese is richer in zinc and phosphorus. In comparison, greek yogurt is richer in calcium. They are both rich in selenium.

                            It is essential to highlight that cottage cheese is high in sodium, whereas greek yogurt has negligible sodium.

                            Mineral Comparison

                            Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
                            Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 25% 9.2% 2.6% 9.7% 11% 68% 47% 0.26% 53%
                            Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 30% 12% 0% 5.7% 14% 58% 4.6% 1.2% 53%
                            Contains more IronIron +∞%
                            Contains more CopperCopper +70.6%
                            Contains more PhosphorusPhosphorus +17.8%
                            Contains more MagnesiumMagnesium +37.5%
                            Contains more CalciumCalcium +20.5%
                            Contains more PotassiumPotassium +35.6%
                            Contains more ZincZinc +30%
                            Contains less SodiumSodium -90.4%
                            Contains more ManganeseManganese +350%
                            ~equal in Selenium ~9.7µg

                            Vitamins

                            Their vitamin profiles are mainly based on B complex vitamins.

                            Cottage cheese is richer in vitamin B5. In comparison, greek yogurt is richer in vitamins B2 and B12.

                            Vitamin Comparison

                            Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
                            Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 8.4% 1.6% 3% 6.8% 38% 1.9% 33% 11% 54% 0% 9% 10%
                            Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.9% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 3.8% 8.2%
                            Contains more Vitamin AVitamin A +833.3%
                            Contains more Vitamin E Vitamin E +700%
                            Contains more Vitamin DVitamin D +∞%
                            Contains more Vitamin B1Vitamin B1 +17.4%
                            Contains more Vitamin B5Vitamin B5 +68.3%
                            Contains more FolateFolate +140%
                            Contains more CholineCholine +21.9%
                            Contains more Vitamin B2Vitamin B2 +70.6%
                            Contains more Vitamin B3Vitamin B3 +110.1%
                            Contains more Vitamin B6Vitamin B6 +37%
                            Contains more Vitamin B12Vitamin B12 +74.4%
                            ~equal in Vitamin C ~0mg
                            ~equal in Vitamin K ~0µg

                            General differences

                            Cottage cheese and greek yogurt are dairy products that are also available in low-fat versions.

                            There are general differences that exist between these two foods.

                            Texture

                            Cottage cheese has a solid curd texture that can be large or small. In comparison, greek yogurt is a creamy liquid.

                            Taste

                            Cottage cheese has a bland cheese flavor compared to greek yogurt.

                            Usage

                            Cottage cheese is used in sports nutrition, specifically the no-fat version, since it is packed with proteins. Greek yogurt is also used in diets. However, cottage cheese has an advantage which is its protein profile.

                            Health impacts

                            In this section, we will discuss the different health impacts of these foods rather than the common health impacts.

                            Greek yogurt contains probiotics that help maintain a healthy digestive system by keeping the gastrointestinal microbiota healthy. (1)

                            According to a study, calcium-rich foods may increase the risk of prostate cancer. (2)

                            However, yogurt consumption is linked with decreased risks of gastric, colorectal, breast, respiratory tract, and bladder cancers. (3)(4)

                            Consuming full-fat dairy products increases caloric intake, which increases the risk of diabetes—noting that consuming high amounts of full-fat dairy products increases the risk. In moderation, it is recommended since it is linked with decreased risk of cardiovascular diseases. (5)(6)

                            Consumption of cottage cheese in high amounts can increase the risk of hypertension since it is higher in sodium; however, the amount that has to be consumed is above moderate amounts. (7)

                            Greek yogurt is richer in vitamin B12 which decreases the risk of anemia. (8)

                            References

                            1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5374383/
                            2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2959158/
                            3. https://pubmed.ncbi.nlm.nih.gov/22081693/
                            4. https://pubmed.ncbi.nlm.nih.gov/22179690/
                            5. https://pubmed.ncbi.nlm.nih.gov/29498341/
                            6. https://pubmed.ncbi.nlm.nih.gov/25476191/
                            7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6770596/
                            8. https://pubmed.ncbi.nlm.nih.gov/28722952/


                             

                            Article author photo Jack Yacoubian
                            Education: Haigazian Medical University
                            Last updated: May 04, 2023
                            Medically reviewed by Arpi Gasparyan

                            Infographic

                            Cottage cheese vs Greek yogurt infographic
                            Infographic link

                            Macronutrient Comparison

                            Macronutrient breakdown side-by-side comparison
                            11% 4% 3% 80%
                            Protein: 11.12 g
                            Fats: 4.3 g
                            Carbs: 3.38 g
                            Water: 79.79 g
                            Other: 1.41 g
                            9% 5% 4% 81%
                            Protein: 9 g
                            Fats: 5 g
                            Carbs: 3.98 g
                            Water: 81.3 g
                            Other: 0.72 g
                            Contains more ProteinProtein +23.6%
                            Contains more OtherOther +95.8%
                            Contains more FatsFats +16.3%
                            Contains more CarbsCarbs +17.8%
                            ~equal in Water ~81.3g

                            Fat Type Comparison

                            Fat type breakdown side-by-side comparison
                            66% 30% 5%
                            Saturated Fat: Sat. Fat 1.718 g
                            Monounsaturated Fat: Mono. Fat 0.778 g
                            Polyunsaturated fat: Poly. Fat 0.123 g
                            48% 43% 9%
                            Saturated Fat: Sat. Fat 2.395 g
                            Monounsaturated Fat: Mono. Fat 2.136 g
                            Polyunsaturated fat: Poly. Fat 0.469 g
                            Contains less Sat. FatSaturated Fat -28.3%
                            Contains more Mono. FatMonounsaturated Fat +174.6%
                            Contains more Poly. FatPolyunsaturated fat +281.3%

                            Comparison summary table

                            Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
                            Cottage cheese Greek yogurt
                            Lower in Cholesterol ok
                            Lower in Sodium ok
                            Lower in price ok
                            Lower in Sugar ok
                            Lower in Saturated Fat ok
                            Lower in Glycemic Index ok
                            Rich in minerals Equal
                            Rich in vitamins Equal

                            All nutrients comparison - raw data values

                            Nutrient Cottage cheese Greek yogurt Opinion
                            Calories 98kcal 97kcal Cottage cheese
                            Protein 11.12g 9g Cottage cheese
                            Fats 4.3g 5g Greek yogurt
                            Net carbs 3.38g 3.98g Greek yogurt
                            Carbs 3.38g 3.98g Greek yogurt
                            Cholesterol 17mg 13mg Greek yogurt
                            Vitamin D 3IU 0IU Cottage cheese
                            Magnesium 8mg 11mg Greek yogurt
                            Calcium 83mg 100mg Greek yogurt
                            Potassium 104mg 141mg Greek yogurt
                            Iron 0.07mg 0mg Cottage cheese
                            Sugar 2.67g 4g Cottage cheese
                            Copper 0.029mg 0.017mg Cottage cheese
                            Zinc 0.4mg 0.52mg Greek yogurt
                            Phosphorus 159mg 135mg Cottage cheese
                            Sodium 364mg 35mg Greek yogurt
                            Vitamin A 140IU 15IU Cottage cheese
                            Vitamin A RAE 37µg 2µg Cottage cheese
                            Vitamin E 0.08mg 0.01mg Cottage cheese
                            Vitamin D 0.1µg 0µg Cottage cheese
                            Manganese 0.002mg 0.009mg Greek yogurt
                            Selenium 9.7µg 9.7µg
                            Vitamin B1 0.027mg 0.023mg Cottage cheese
                            Vitamin B2 0.163mg 0.278mg Greek yogurt
                            Vitamin B3 0.099mg 0.208mg Greek yogurt
                            Vitamin B5 0.557mg 0.331mg Cottage cheese
                            Vitamin B6 0.046mg 0.063mg Greek yogurt
                            Vitamin B12 0.43µg 0.75µg Greek yogurt
                            Folate 12µg 5µg Cottage cheese
                            Choline 18.4mg 15.1mg Cottage cheese
                            Saturated Fat 1.718g 2.395g Cottage cheese
                            Monounsaturated Fat 0.778g 2.136g Greek yogurt
                            Polyunsaturated fat 0.123g 0.469g Greek yogurt
                            Tryptophan 0.147mg Cottage cheese
                            Threonine 0.5mg Cottage cheese
                            Isoleucine 0.591mg Cottage cheese
                            Leucine 1.116mg Cottage cheese
                            Lysine 0.934mg Cottage cheese
                            Methionine 0.269mg Cottage cheese
                            Phenylalanine 0.577mg Cottage cheese
                            Valine 0.748mg Cottage cheese
                            Histidine 0.326mg Cottage cheese
                            Omega-3 - DHA 0g 0.004g Greek yogurt
                            Omega-3 - ALA 0.023g Greek yogurt
                            Omega-6 - Linoleic acid 0.209g Greek yogurt

                            Which food is preferable for your diet?

                            ok
                            ok
                            is better in case of low diet
                            Cottage cheese Greek yogurt
                            Low Calories diet ok
                            Low Fats diet ok
                            Low Carbs diet ok
                            Low Glycemic Index diet ok

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                            Vitamins & Minerals Daily Need Coverage Score

                            The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
                            Vitamins Daily Need Coverage Score
                            14%
                            Cottage cheese
                            17%
                            Greek yogurt
                            Minerals Daily Need Coverage Score
                            23%
                            Cottage cheese
                            19%
                            Greek yogurt

                            Comparison summary

                            Which food is lower in Cholesterol?
                            Greek yogurt
                            Greek yogurt is lower in Cholesterol (difference - 4mg)
                            Which food contains less Sodium?
                            Greek yogurt
                            Greek yogurt contains less Sodium (difference - 329mg)
                            Which food is cheaper?
                            Greek yogurt
                            Greek yogurt is cheaper (difference - $2)
                            Which food is lower in Sugar?
                            Cottage cheese
                            Cottage cheese is lower in Sugar (difference - 1.33g)
                            Which food is lower in Saturated Fat?
                            Cottage cheese
                            Cottage cheese is lower in Saturated Fat (difference - 0.677g)
                            Which food is lower in glycemic index?
                            Cottage cheese
                            Cottage cheese is lower in glycemic index (difference - 2)
                            Which food is richer in minerals?
                            ?
                            It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
                            Which food is richer in vitamins?
                            ?
                            It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

                            References

                            All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

                            1. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/nutrients
                            2. Greek yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171304/nutrients

                            All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

                            Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.