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Greek yogurt vs. Cottage cheese — 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
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.

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 7.9% 30% 12% 0% 5.7% 14% 58% 4.6% 1.2% 53%
                            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%
                            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%
                            Contains more IronIron +∞%
                            Contains more CopperCopper +70.6%
                            Contains more PhosphorusPhosphorus +17.8%
                            ~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% 0.9% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 3.8% 8.2%
                            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%
                            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%
                            Contains more Vitamin AVitamin A +833.3%
                            Contains more Vitamin EVitamin 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%
                            ~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

                            Greek yogurt vs Cottage cheese infographic
                            Infographic link

                            Macronutrient Comparison

                            Macronutrient breakdown side-by-side comparison
                            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 FatsFats +16.3%
                            Contains more CarbsCarbs +17.8%
                            Contains more ProteinProtein +23.6%
                            Contains more OtherOther +95.8%
                            ~equal in Water ~79.79g

                            Fat Type Comparison

                            Fat type breakdown side-by-side comparison
                            48% 43% 9%
                            Saturated Fat: Sat. Fat 2.395 g
                            Monounsaturated Fat: Mono. Fat 2.136 g
                            Polyunsaturated fat: Poly. Fat 0.469 g
                            66% 30% 5%
                            Saturated Fat: Sat. Fat 1.718 g
                            Monounsaturated Fat: Mono. Fat 0.778 g
                            Polyunsaturated fat: Poly. Fat 0.123 g
                            Contains more Mono. FatMonounsaturated Fat +174.6%
                            Contains more Poly. FatPolyunsaturated fat +281.3%
                            Contains less Sat. FatSaturated 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 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 Greek yogurt Cottage cheese Opinion
                            Calories 97kcal 98kcal Cottage cheese
                            Protein 9g 11.12g Cottage cheese
                            Fats 5g 4.3g Greek yogurt
                            Net carbs 3.98g 3.38g Greek yogurt
                            Carbs 3.98g 3.38g Greek yogurt
                            Cholesterol 13mg 17mg Greek yogurt
                            Vitamin D 0IU 3IU Cottage cheese
                            Magnesium 11mg 8mg Greek yogurt
                            Calcium 100mg 83mg Greek yogurt
                            Potassium 141mg 104mg Greek yogurt
                            Iron 0mg 0.07mg Cottage cheese
                            Sugar 4g 2.67g Cottage cheese
                            Copper 0.017mg 0.029mg Cottage cheese
                            Zinc 0.52mg 0.4mg Greek yogurt
                            Phosphorus 135mg 159mg Cottage cheese
                            Sodium 35mg 364mg Greek yogurt
                            Vitamin A 15IU 140IU Cottage cheese
                            Vitamin A 2µg 37µg Cottage cheese
                            Vitamin E 0.01mg 0.08mg Cottage cheese
                            Vitamin D 0µg 0.1µg Cottage cheese
                            Manganese 0.009mg 0.002mg Greek yogurt
                            Selenium 9.7µg 9.7µg
                            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
                            Vitamin B12 0.75µg 0.43µg Greek yogurt
                            Folate 5µg 12µg Cottage cheese
                            Choline 15.1mg 18.4mg Cottage cheese
                            Saturated Fat 2.395g 1.718g Cottage cheese
                            Monounsaturated Fat 2.136g 0.778g Greek yogurt
                            Polyunsaturated fat 0.469g 0.123g 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 0.004g 0g 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
                            Greek yogurt Cottage cheese
                            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
                            17%
                            Greek yogurt
                            14%
                            Cottage cheese
                            Minerals Daily Need Coverage Score
                            19%
                            Greek yogurt
                            23%
                            Cottage cheese

                            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. 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.