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  6. Cottage cheese vs. Greek yogurt

Cottage cheese vs. Greek yogurt — In-Depth Nutrition Comparison

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A recap on the differences between cottage cheese and Greek yogurt

  • Cottage cheese has less vitamin B12, vitamin B2, and monounsaturated fat.
  • Cottage cheese covers your daily sodium needs 14% more than Greek yogurt.
  • Greek yogurt has less sodium.

Food varieties used in this article are Cheese, cottage, creamed, large or small curd and Yogurt, Greek, plain, whole milk.

Infographic

Cottage cheese vs Greek yogurt infographic
Infographic link

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 5.7% 25% 9.2% 2.6% 9.7% 11% 68% 47% 0.26% 53%
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%
Contains more IronIron +∞%
Contains more CopperCopper +70.6%
Contains more PhosphorusPhosphorus +17.8%
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%
~equal in Selenium ~9.7µg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 1.5% 12% 1.6% 6.8% 38% 1.9% 33% 11% 54% 0% 9%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0.67% 0.2% 5.8% 64% 3.9% 20% 15% 94% 0% 3.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +1750%
Contains more Vitamin EVitamin E +700%
Contains more Vitamin B1Vitamin B1 +17.4%
Contains more Vitamin B5Vitamin B5 +68.3%
Contains more FolateFolate +140%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Cottage cheese Greek yogurt DV% diff.
Sodium 364mg 35mg 14%
Vitamin B12 0.43µg 0.75µg 13%
Vitamin B2 0.163mg 0.278mg 9%
Vitamin B5 0.557mg 0.331mg 5%
Protein 11.12g 9g 4%
Vitamin A 37µg 2µg 4%
Phosphorus 159mg 135mg 3%
Saturated fat 1.718g 2.395g 3%
Monounsaturated fat 0.778g 2.136g 3%
Calcium 83mg 100mg 2%
Folate 12µg 5µg 2%
Polyunsaturated fat 0.123g 0.469g 2%
Fats 4.3g 5g 1%
Cholesterol 17mg 13mg 1%
Vitamin D 0.1µg 0µg 1%
Magnesium 8mg 11mg 1%
Potassium 104mg 141mg 1%
Iron 0.07mg 0mg 1%
Copper 0.029mg 0.017mg 1%
Zinc 0.4mg 0.52mg 1%
Vitamin B3 0.099mg 0.208mg 1%
Vitamin B6 0.046mg 0.063mg 1%
Choline 18.4mg 15.1mg 1%
Calories 98kcal 97kcal 0%
Protein per 100 calories 11g 9.3g N/A
Calories per 10 g protein 88kcal 108kcal N/A
Weight per 100 calories 102g 103g N/A
Unsaturated / Saturated Fat ratio 0.52 1.1 N/A
Net carbs 3.38g 3.98g N/A
Carbs 3.38g 3.98g 0%
Vitamin D* 3 IU 0 IU 0%
Sugar 2.67g 4g N/A
Vitamin E 0.08mg 0.01mg 0%
Manganese 0.002mg 0.009mg 0%
Selenium 9.7µg 9.7µg 0%
Vitamin B1 0.027mg 0.023mg 0%
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 - DHA 0g 0.004g N/A
Omega-3 - ALA 0.023g N/A
Omega-6 - Linoleic acid 0.209g N/A

Macronutrient Comparison

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

Fat Type Comparison

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

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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. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/nutrients
  2. Greek yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171304/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.