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  6. Cottage cheese vs. Yogurt

Cottage cheese vs. Yogurt — In-Depth Nutrition Comparison

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How are cottage cheese and yogurt 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.
  • Cottage cheese contains 15 times more saturated fat than yogurt. Cottage cheese contains 1.718g of saturated fat, while yogurt contains 0.117g.

Cheese, cottage, creamed, large or small curd and Yogurt, Greek, plain, nonfat types were used in this article.

Infographic

Cottage cheese vs Yogurt 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.
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%
Yogurt
Yogurt
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
Contains more CopperCopper +70.6%
Contains more PhosphorusPhosphorus +17.8%
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%
~equal in Iron ~0.07mg
~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%
Yogurt
Yogurt
4
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% 0.33% 0.2% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3%
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%
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 Yogurt DV% diff.
Sodium 364mg 36mg 14%
Vitamin B12 0.43µg 0.75µg 13%
Vitamin B2 0.163mg 0.278mg 9%
Saturated fat 1.718g 0.117g 7%
Fats 4.3g 0.39g 6%
Vitamin B5 0.557mg 0.331mg 5%
Cholesterol 17mg 5mg 4%
Vitamin A 37µg 1µg 4%
Calcium 83mg 110mg 3%
Phosphorus 159mg 135mg 3%
Calories 98kcal 59kcal 2%
Protein 11.12g 10.19g 2%
Monounsaturated fat 0.778g 0.053g 2%
Vitamin D 0.1µg 0µg 1%
Magnesium 8mg 11mg 1%
Potassium 104mg 141mg 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%
Folate 12µg 7µg 1%
Choline 18.4mg 15.1mg 1%
Polyunsaturated fat 0.123g 0.012g 1%
Protein per 100 calories 11g 17g N/A
Calories per 10 g protein 88kcal 58kcal N/A
Weight per 100 calories 102g 169g N/A
Unsaturated / Saturated Fat ratio 0.52 0.56 N/A
Net carbs 3.38g 3.6g N/A
Carbs 3.38g 3.6g 0%
Vitamin D* 3 IU 0 IU 0%
Iron 0.07mg 0.07mg 0%
Sugar 2.67g 3.24g 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%
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
11% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 g
Yogurt
Yogurt
2
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more FatsFats +1002.6%
Contains more OtherOther +95.8%
~equal in Protein ~10.19g
~equal in Carbs ~3.6g
~equal in Water ~85.1g

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
Yogurt
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
Contains more Mono. FatMonounsaturated fat +1367.9%
Contains more Poly. FatPolyunsaturated fat +925%
Contains less Sat. FatSaturated fat -93.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.67 g
Maltose: 0 g
Galactose: 0 g
Yogurt
Yogurt
1
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.54 g
Maltose: 0 g
Galactose: 0.7 g
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g
~equal in Sucrose ~0g
~equal in Glucose ~0g
~equal in Fructose ~0g
~equal in Lactose ~2.54g
~equal in Maltose ~0g

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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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.