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

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by Jack Yacoubian | Last updated on May 04, 2023

Medically reviewed by Arpi Gasparyan

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

Introduction

Nutritional content comparison

Calories

Carbs

Glycemic index

Proteins

Fats

Minerals

Vitamins

General differences

Texture

Taste

Usage

Health impacts

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.

Cottage cheese

Greek yogurt

Contains more Iron +∞%

Contains more Phosphorus +17.8%

Contains more Copper +70.6%

Contains more Calcium +20.5%

Contains more Magnesium +37.5%

Contains more Potassium +35.6%

Contains less Sodium -90.4%

Contains more Zinc +30%

Contains more Manganese +350%

Equal in Selenium - 9.7

Cottage cheese

Greek yogurt

Contains more Iron +∞%

Contains more Phosphorus +17.8%

Contains more Copper +70.6%

Contains more Calcium +20.5%

Contains more Magnesium +37.5%

Contains more Potassium +35.6%

Contains less Sodium -90.4%

Contains more Zinc +30%

Contains more Manganese +350%

Equal in Selenium - 9.7

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.

Cottage cheese

Greek yogurt

Contains more Vitamin A +833.3%

Contains more Vitamin E +700%

Contains more Vitamin D +∞%

Contains more Vitamin B1 +17.4%

Contains more Vitamin B5 +68.3%

Contains more Folate +140%

Contains more Vitamin B2 +70.6%

Contains more Vitamin B3 +110.1%

Contains more Vitamin B6 +37%

Contains more Vitamin B12 +74.4%

Cottage cheese

Greek yogurt

Contains more Vitamin A +833.3%

Contains more Vitamin E +700%

Contains more Vitamin D +∞%

Contains more Vitamin B1 +17.4%

Contains more Vitamin B5 +68.3%

Contains more Folate +140%

Contains more Vitamin B2 +70.6%

Contains more Vitamin B3 +110.1%

Contains more Vitamin B6 +37%

Contains more Vitamin B12 +74.4%

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

Author name: Jack Yacoubian

Education: Haigazian Medical University

Last updated: May 04, 2023

Medically reviewed by Arpi Gasparyan

Infographic

Infographic link

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Cottage cheese

Greek yogurt

Contains more Protein +23.6%

Contains more Other +95.8%

Contains more Fats +16.3%

Contains more Carbs +17.8%

Equal in Water - 81.3

Cottage cheese

Protein: 11.12 g

Fats: 4.3 g

Carbs: 3.38 g

Water: 79.79 g

Other: 1.41 g

Greek yogurt

Protein: 9 g

Fats: 5 g

Carbs: 3.98 g

Water: 81.3 g

Other: 0.72 g

Contains more Protein +23.6%

Contains more Other +95.8%

Contains more Fats +16.3%

Contains more Carbs +17.8%

Equal in Water - 81.3

Fat Type Comparison

Fat type breakdown side-by-side comparison

Cottage cheese

Greek yogurt

Contains less Saturated Fat -28.3%

Contains more Monounsaturated Fat +174.6%

Contains more Polyunsaturated fat +281.3%

Cottage cheese

Saturated Fat: 1.718 g

Monounsaturated Fat: 0.778 g

Polyunsaturated fat: 0.123 g

Greek yogurt

Saturated Fat: 2.395 g

Monounsaturated Fat: 2.136 g

Polyunsaturated fat: 0.469 g

Contains less Saturated Fat -28.3%

Contains more Monounsaturated Fat +174.6%

Contains more Polyunsaturated 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.


Lower in Sodium
Lower in Cholesterol
Lower in price
Lower in Sugar
Lower in Saturated Fat
Lower in Glycemic Index
Rich in minerals	Equal
Rich in vitamins	Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

Low Fats diet

Low Carbs diet

Low Calories diet

Low Glycemic Index diet

is better in case of low diet


Low Fats diet
Low Carbs diet
Low Calories diet
Low Glycemic Index diet

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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%

17%

Minerals Daily Need Coverage Score

23%

19%

Comparison summary

Which food contains less Sodium?

Greek yogurt contains less Sodium (difference - 329mg)

Which food is lower in Cholesterol?

Greek yogurt is lower in Cholesterol (difference - 4mg)

Which food is cheaper?

Greek yogurt is cheaper (difference - $2)

Which food is lower in Sugar?

Cottage cheese is lower in Sugar (difference - 1.33g)

Which food is lower in Saturated Fat?

Cottage cheese is lower in Saturated Fat (difference - 0.677g)

Which food is lower in glycemic index?

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.