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

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

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.

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.
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%
Contains more Iron +∞%
Contains more Phosphorus +17.8%
Contains more Copper +70.6%
Equal in Selenium - 9.7
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 0% 8% 58% 13% 5% 15% 6% 2% 53%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 3% 6% 69% 10% 48% 11% 10% 1% 53%
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%
Contains more Iron +∞%
Contains more Phosphorus +17.8%
Contains more Copper +70.6%
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.
:
Contains more Vitamin B2 +70.6%
Contains more Vitamin B3 +110.1%
Contains more Vitamin B6 +37%
Contains more Vitamin B12 +74.4%
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 Choline +21.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 1% 0% 0% 6% 65% 4% 20% 15% 4% 94% 9% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 9% 2% 3% 0% 7% 38% 2% 34% 11% 9% 54% 11% 0%
Contains more Vitamin B2 +70.6%
Contains more Vitamin B3 +110.1%
Contains more Vitamin B6 +37%
Contains more Vitamin B12 +74.4%
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 Choline +21.9%

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)

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

Infographic

Greek yogurt vs Cottage cheese infographic
Infographic link

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Greek yogurt Cottage cheese
Lower in Sodium ok
Lower in Cholesterol 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 Greek yogurt Cottage cheese Opinion
Net carbs 3.98g 3.38g Greek yogurt
Protein 9g 11.12g Cottage cheese
Fats 5g 4.3g Greek yogurt
Carbs 3.98g 3.38g Greek yogurt
Calories 97kcal 98kcal Cottage cheese
Sugar 4g 2.67g Cottage cheese
Calcium 100mg 83mg Greek yogurt
Iron 0mg 0.07mg Cottage cheese
Magnesium 11mg 8mg Greek yogurt
Phosphorus 135mg 159mg Cottage cheese
Potassium 141mg 104mg Greek yogurt
Sodium 35mg 364mg Greek yogurt
Zinc 0.52mg 0.4mg Greek yogurt
Copper 0.017mg 0.029mg Cottage cheese
Manganese 0.009mg 0.002mg Greek yogurt
Selenium 9.7µg 9.7µg
Vitamin A 15IU 140IU Cottage cheese
Vitamin A RAE 2µg 37µg Cottage cheese
Vitamin E 0.01mg 0.08mg Cottage cheese
Vitamin D 0IU 3IU Cottage cheese
Vitamin D 0µg 0.1µg Cottage cheese
Vitamin B1 0.023mg 0.027mg Cottage cheese
Vitamin B2 0.278mg 0.163mg Greek yogurt
Vitamin B3 0.208mg 0.099mg Greek yogurt
Vitamin B5 0.331mg 0.557mg Cottage cheese
Vitamin B6 0.063mg 0.046mg Greek yogurt
Folate 5µg 12µg Cottage cheese
Vitamin B12 0.75µg 0.43µg Greek yogurt
Choline 15.1mg 18.4mg Cottage cheese
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 13mg 17mg Greek yogurt
Saturated Fat 2.395g 1.718g Cottage cheese
Omega-3 - DHA 0.004g 0g Greek yogurt
Monounsaturated Fat 2.136g 0.778g Greek yogurt
Polyunsaturated fat 0.469g 0.123g Greek yogurt
Omega-6 - Linoleic acid 0.209g Greek yogurt
Omega-3 - ALA 0.023g Greek yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Greek yogurt Cottage cheese
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
17%
Greek yogurt
14%
Cottage cheese
Minerals Daily Need Coverage Score
19%
Greek yogurt
23%
Cottage cheese

Comparison summary

Which food contains less Sodium?
Greek yogurt
Greek yogurt contains less Sodium (difference - 329mg)
Which food is lower in Cholesterol?
Greek yogurt
Greek yogurt is lower in Cholesterol (difference - 4mg)
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. Greek yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171304/nutrients
  2. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/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.