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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.

Infographic

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cottage cheese
Cottage cheese
2
:
6
Yogurt
Yogurt
Contains more Phosphorus +17.8%
Contains more Copper +70.6%
Contains more Calcium +32.5%
Contains more Magnesium +37.5%
Contains more Potassium +35.6%
Contains less Sodium -90.1%
Contains more Zinc +30%
Contains more Manganese +350%
Equal in Iron - 0.07
Equal in Selenium - 9.7
Cottage cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 3% 6% 69% 10% 48% 11% 10% 1% 53%
Yogurt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 3% 8% 58% 13% 5% 15% 6% 2% 53%
Contains more Phosphorus +17.8%
Contains more Copper +70.6%
Contains more Calcium +32.5%
Contains more Magnesium +37.5%
Contains more Potassium +35.6%
Contains less Sodium -90.1%
Contains more Zinc +30%
Contains more Manganese +350%
Equal in Iron - 0.07
Equal in Selenium - 9.7

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
Cottage cheese
6
:
4
Yogurt
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%
Cottage cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 2% 3% 0% 7% 38% 2% 34% 11% 9% 54% 0%
Yogurt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 6% 65% 4% 20% 15% 6% 94% 0%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cottage cheese
Cottage cheese
3
:
2
Yogurt
Yogurt
Contains more Fats +1002.6%
Contains more Other +95.8%
Equal in Protein - 10.19
Equal in Carbs - 3.6
Equal in Water - 85.1
Cottage cheese
11% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 g
Yogurt
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more Fats +1002.6%
Contains more Other +95.8%
Equal in Protein - 10.19
Equal in Carbs - 3.6
Equal in Water - 85.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cottage cheese
Cottage cheese
2
:
1
Yogurt
Yogurt
Contains more Monounsaturated Fat +1367.9%
Contains more Polyunsaturated fat +925%
Contains less Saturated Fat -93.2%
Cottage cheese
66% 30% 5%
Saturated Fat: 1.718 g
Monounsaturated Fat: 0.778 g
Polyunsaturated fat: 0.123 g
Yogurt
64% 29% 7%
Saturated Fat: 0.117 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.012 g
Contains more Monounsaturated Fat +1367.9%
Contains more Polyunsaturated fat +925%
Contains less Saturated Fat -93.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cottage cheese
Cottage cheese
1
:
1
Yogurt
Yogurt
Contains more Galactose +∞%
Equal in Lactose - 2.54
Cottage cheese
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.67 g
Maltose: 0 g
Galactose: 0 g
Yogurt
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.54 g
Maltose: 0 g
Galactose: 0.7 g
Contains more Galactose +∞%
Equal in Lactose - 2.54

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 Yogurt
Lower in Sodium ok
Lower in Cholesterol 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

All nutrients comparison - raw data values

Nutrient Cottage cheese Yogurt Opinion
Net carbs 3.38g 3.6g Yogurt
Protein 11.12g 10.19g Cottage cheese
Fats 4.3g 0.39g Cottage cheese
Carbs 3.38g 3.6g Yogurt
Calories 98kcal 59kcal Cottage cheese
Sugar 2.67g 3.24g Cottage cheese
Calcium 83mg 110mg Yogurt
Iron 0.07mg 0.07mg
Magnesium 8mg 11mg Yogurt
Phosphorus 159mg 135mg Cottage cheese
Potassium 104mg 141mg Yogurt
Sodium 364mg 36mg Yogurt
Zinc 0.4mg 0.52mg Yogurt
Copper 0.029mg 0.017mg Cottage cheese
Manganese 0.002mg 0.009mg Yogurt
Selenium 9.7µg 9.7µg
Vitamin A 140IU 4IU Cottage cheese
Vitamin A RAE 37µg 1µg Cottage cheese
Vitamin E 0.08mg 0.01mg Cottage cheese
Vitamin D 3IU 0IU Cottage cheese
Vitamin D 0.1µg 0µg Cottage cheese
Vitamin B1 0.027mg 0.023mg Cottage cheese
Vitamin B2 0.163mg 0.278mg Yogurt
Vitamin B3 0.099mg 0.208mg Yogurt
Vitamin B5 0.557mg 0.331mg Cottage cheese
Vitamin B6 0.046mg 0.063mg Yogurt
Folate 12µg 7µg Cottage cheese
Vitamin B12 0.43µg 0.75µg 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
Cholesterol 17mg 5mg Yogurt
Trans Fat 0.006g Cottage cheese
Saturated Fat 1.718g 0.117g Yogurt
Monounsaturated Fat 0.778g 0.053g Cottage cheese
Polyunsaturated fat 0.123g 0.012g Cottage cheese
Omega-6 - Linoleic acid 0.01g Yogurt
Omega-3 - ALA 0.001g Yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cottage cheese Yogurt
Low Fats diet ok
Low Carbs diet ok
Low Calories 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%
Yogurt
Minerals Daily Need Coverage Score
23%
Cottage cheese
19%
Yogurt

Comparison summary

Which food contains less Sodium?
Yogurt
Yogurt contains less Sodium (difference - 328mg)
Which food is lower in Cholesterol?
Yogurt
Yogurt is lower in Cholesterol (difference - 12mg)
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 - 9)
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.

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.