Yogurt vs. Cottage cheese — In-Depth Nutrition Comparison
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How are yogurt and cottage cheese different?
- Yogurt is richer in vitamin B12 and vitamin B2, while cottage cheese is higher in fats.
- 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
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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 | 0% | |
| Omega-6 (Linoleic acid) | 0.01g | 0% |
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% |
~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
