Yogurt vs. Cottage cheese — In-Depth Nutrition Comparison
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How are yogurt and cottage cheese different?
- Yogurt is higher than cottage cheese in vitamin B12 and vitamin B2.
- Cottage cheese covers your daily need for sodium, 14% more than yogurt.
- Yogurt contains 2 times more vitamin B12 than cottage cheese. Yogurt contains 0.75µg of vitamin B12, while cottage cheese contains 0.43µg.
- Yogurt is lower in sodium.
Yogurt, Greek, plain, nonfat and Cheese, cottage, creamed, large or small curd types were used in this article.
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.
| Contains more MagnesiumMagnesium | +37.5% |
| Contains more CalciumCalcium | +32.5% |
| Contains more PotassiumPotassium | +35.6% |
| Contains more ZincZinc | +30% |
| Contains less SodiumSodium | -90.1% |
| Contains more ManganeseManganese | +350% |
| Contains more CopperCopper | +70.6% |
| Contains more PhosphorusPhosphorus | +17.8% |
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 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 DVitamin D | +∞% |
| Contains more Vitamin AVitamin A | +3600% |
| Contains more Vitamin EVitamin E | +700% |
| Contains more Vitamin B1Vitamin B1 | +17.4% |
| Contains more Vitamin B5Vitamin B5 | +68.3% |
| Contains more FolateFolate | +71.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 36mg | 364mg | 14% |
| Vitamin B12 | 0.75µg | 0.43µg | 13% |
| Vitamin B2 | 0.278mg | 0.163mg | 9% |
| Saturated fat | 0.117g | 1.718g | 7% |
| Fats | 0.39g | 4.3g | 6% |
| Vitamin B5 | 0.331mg | 0.557mg | 5% |
| Cholesterol | 5mg | 17mg | 4% |
| Vitamin A | 1µg | 37µg | 4% |
| Calcium | 110mg | 83mg | 3% |
| Phosphorus | 135mg | 159mg | 3% |
| Calories | 59kcal | 98kcal | 2% |
| Protein | 10.19g | 11.12g | 2% |
| Monounsaturated fat | 0.053g | 0.778g | 2% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Magnesium | 11mg | 8mg | 1% |
| Potassium | 141mg | 104mg | 1% |
| Copper | 0.017mg | 0.029mg | 1% |
| Zinc | 0.52mg | 0.4mg | 1% |
| Vitamin B3 | 0.208mg | 0.099mg | 1% |
| Vitamin B6 | 0.063mg | 0.046mg | 1% |
| Folate | 7µg | 12µg | 1% |
| Choline | 15.1mg | 18.4mg | 1% |
| Polyunsaturated fat | 0.012g | 0.123g | 1% |
| Protein per 100 calories | 17g | 11g | N/A |
| Calories per 10 g protein | 58kcal | 88kcal | N/A |
| Weight per 100 calories | 169g | 102g | N/A |
| Unsaturated / Saturated Fat ratio | 0.56 | 0.52 | N/A |
| Net carbs | 3.6g | 3.38g | N/A |
| Carbs | 3.6g | 3.38g | 0% |
| Vitamin D* | 0 IU | 3 IU | 0% |
| Iron | 0.07mg | 0.07mg | 0% |
| Sugar | 3.24g | 2.67g | N/A |
| Vitamin E | 0.01mg | 0.08mg | 0% |
| Manganese | 0.009mg | 0.002mg | 0% |
| Selenium | 9.7µg | 9.7µg | 0% |
| Vitamin B1 | 0.023mg | 0.027mg | 0% |
| Trans fat | 0.006g | N/A | |
| Tryptophan | 0.147mg | 0% | |
| Threonine | 0.5mg | 0% | |
| Isoleucine | 0.591mg | 0% | |
| Leucine | 1.116mg | 0% | |
| Lysine | 0.934mg | 0% | |
| Methionine | 0.269mg | 0% | |
| Phenylalanine | 0.577mg | 0% | |
| Valine | 0.748mg | 0% | |
| Histidine | 0.326mg | 0% | |
| Omega-3 - ALA | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 0.01g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.19 g
Fats:
0.39 g
Carbs:
3.6 g
Water:
85.1 g
Other:
0.72 g
Protein:
11.12 g
Fats:
4.3 g
Carbs:
3.38 g
Water:
79.79 g
Other:
1.41 g
| Contains more FatsFats | +1002.6% |
| Contains more OtherOther | +95.8% |
~equal in
Protein
~11.12g
~equal in
Carbs
~3.38g
~equal in
Water
~79.79g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.117 g
Monounsaturated fat:
Mono. Fat
0.053 g
Polyunsaturated fat:
Poly. Fat
0.012 g
Saturated fat:
Sat. Fat
1.718 g
Monounsaturated fat:
Mono. Fat
0.778 g
Polyunsaturated fat:
Poly. Fat
0.123 g
| Contains less Sat. FatSaturated fat | -93.2% |
| Contains more Mono. FatMonounsaturated fat | +1367.9% |
| Contains more Poly. FatPolyunsaturated fat | +925% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
0 g
Lactose:
2.54 g
Maltose:
0 g
Galactose:
0.7 g
Starch:
0 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
0 g
Lactose:
2.67 g
Maltose:
0 g
Galactose:
0 g
| Contains more GalactoseGalactose | +∞% |
~equal in
Starch
~0g
~equal in
Sucrose
~0g
~equal in
Glucose
~0g
~equal in
Fructose
~0g
~equal in
Lactose
~2.67g
~equal in
Maltose
~0g
