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Cottage cheese vs Yogurt - In-Depth Nutrition Comparison

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How are Cottage cheese and Yogurt different?

  • Yogurt is higher than Cottage cheese in Vitamin B12, and Vitamin B2.
  • Cottage cheese covers your daily need of Sodium 14% more than Yogurt.
  • Cottage cheese contains 15 times more Saturated Fat than Yogurt. Cottage cheese contains 1.718g of Saturated Fat, while Yogurt contains 0.117g.

Cheese, cottage, creamed, large or small curd and Yogurt, Greek, plain, nonfat types were used in this article.

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Cottage cheese vs Yogurt infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Yogurt
Contains more Copper +70.6%
Contains more Phosphorus +17.8%
Contains more Calcium +32.5%
Contains more Potassium +35.6%
Contains more Magnesium +37.5%
Contains more Zinc +30%
Contains less Sodium -90.1%
Equal in Iron - 0.07
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 3% 25% 10% 6% 10% 11% 69% 48%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 3% 33% 13% 8% 6% 15% 58% 5%
Contains more Copper +70.6%
Contains more Phosphorus +17.8%
Contains more Calcium +32.5%
Contains more Potassium +35.6%
Contains more Magnesium +37.5%
Contains more Zinc +30%
Contains less Sodium -90.1%
Equal in Iron - 0.07

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Yogurt
Contains more Vitamin A +3400%
Contains more Vitamin E +700%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +17.4%
Contains more Vitamin B5 +68.3%
Contains more Folate +71.4%
Contains more Vitamin B2 +70.6%
Contains more Vitamin B3 +110.1%
Contains more Vitamin B6 +37%
Contains more Vitamin B12 +74.4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 9% 2% 3% 7% 38% 2% 34% 11% 54% 0% 9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 1% 0% 6% 65% 4% 20% 15% 94% 0% 6%
Contains more Vitamin A +3400%
Contains more Vitamin E +700%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +17.4%
Contains more Vitamin B5 +68.3%
Contains more Folate +71.4%
Contains more Vitamin B2 +70.6%
Contains more Vitamin B3 +110.1%
Contains more Vitamin B6 +37%
Contains more Vitamin B12 +74.4%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
14
Cottage cheese
17
Yogurt
Mineral Summary Score
22
Cottage cheese
17
Yogurt

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
67%
Cottage cheese
61%
Yogurt
Carbohydrates
3%
Cottage cheese
4%
Yogurt
Fats
20%
Cottage cheese
2%
Yogurt

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cottage cheese Yogurt
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cottage cheese Yogurt
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Cholesterol?
Yogurt
Yogurt is lower in Cholesterol (difference - 12mg)
Which food contains less Sodium?
Yogurt
Yogurt contains less Sodium (difference - 328mg)
Which food is lower in Saturated Fat?
Yogurt
Yogurt is lower in Saturated Fat (difference - 1.601g)
Which food is lower in Sugar?
Cottage cheese
Cottage cheese is lower in Sugar (difference - 0.57g)
Which food is lower in glycemic index?
Cottage cheese
Cottage cheese is lower in glycemic index (difference - 19)
Which food is cheaper?
Cottage cheese
Cottage cheese is cheaper (difference - $0.6)
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.

All nutrients comparison - raw data values

Nutrient Cottage cheese Yogurt Opinion
Calories 98 59 Cottage cheese
Protein 11.12 10.19 Cottage cheese
Fats 4.3 0.39 Cottage cheese
Vitamin C 0 0
Carbs 3.38 3.6 Yogurt
Cholesterol 17 5 Yogurt
Vitamin D 3 0 Cottage cheese
Iron 0.07 0.07
Calcium 83 110 Yogurt
Potassium 104 141 Yogurt
Magnesium 8 11 Yogurt
Sugar 2.67 3.24 Cottage cheese
Fiber 0 0
Copper 0.029 0.017 Cottage cheese
Zinc 0.4 0.52 Yogurt
Starch
Phosphorus 159 135 Cottage cheese
Sodium 364 36 Yogurt
Vitamin A 140 4 Cottage cheese
Vitamin E 0.08 0.01 Cottage cheese
Vitamin D 0.1 0 Cottage cheese
Vitamin B1 0.027 0.023 Cottage cheese
Vitamin B2 0.163 0.278 Yogurt
Vitamin B3 0.099 0.208 Yogurt
Vitamin B5 0.557 0.331 Cottage cheese
Vitamin B6 0.046 0.063 Yogurt
Vitamin B12 0.43 0.75 Yogurt
Vitamin K 0 0
Folate 12 7 Cottage cheese
Trans Fat 0.006 Cottage cheese
Saturated Fat 1.718 0.117 Yogurt
Monounsaturated Fat 0.778 0.053 Cottage cheese
Polyunsaturated fat 0.123 0.012 Cottage cheese
Tryptophan 0.147 Cottage cheese
Threonine 0.5 Cottage cheese
Isoleucine 0.591 Cottage cheese
Leucine 1.116 Cottage cheese
Lysine 0.934 Cottage cheese
Methionine 0.269 Cottage cheese
Phenylalanine 0.577 Cottage cheese
Valine 0.748 Cottage cheese
Histidine 0.326 Cottage cheese
Fructose 0 0

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/nutrients
  2. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.