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

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A recap on the differences between Greek yogurt and cottage cheese

Greek yogurt has more vitamin B12, vitamin B2, and monounsaturated fat; however, cottage cheese is higher in protein.
Cottage cheese covers your daily sodium needs 14% more than Greek yogurt.
Cottage cheese contains 3 times less monounsaturated fat than Greek yogurt. Greek yogurt contains 2.136g of monounsaturated fat, while cottage cheese contains 0.778g.
Greek yogurt has less sodium.

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

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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.

Greek yogurt

Cottage cheese

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

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.

Greek yogurt

Cottage cheese

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	+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%

~equal in Vitamin C ~0mg

~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Sodium	35mg	364mg	14%
Vitamin B12	0.75µg	0.43µg	13%
Vitamin B2	0.278mg	0.163mg	9%
Vitamin B5	0.331mg	0.557mg	5%
Protein	9g	11.12g	4%
Vitamin A	2µg	37µg	4%
Phosphorus	135mg	159mg	3%
Saturated fat	2.395g	1.718g	3%
Monounsaturated fat	2.136g	0.778g	3%
Calcium	100mg	83mg	2%
Folate	5µg	12µg	2%
Polyunsaturated fat	0.469g	0.123g	2%
Fats	5g	4.3g	1%
Cholesterol	13mg	17mg	1%
Vitamin D	0µg	0.1µg	1%
Magnesium	11mg	8mg	1%
Potassium	141mg	104mg	1%
Iron	0mg	0.07mg	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%
Choline	15.1mg	18.4mg	1%
Omega-3 (ALA)	0.023g		1%
Omega-6 (Linoleic acid)	0.209g		1%
Calories	97kcal	98kcal	0%
Protein per 100 calories	9.3g	11g	N/A
Calories per 10 g protein	108kcal	88kcal	N/A
Weight per 100 calories	103g	102g	N/A
Unsaturated / Saturated Fat ratio	1.1	0.52	N/A
Net carbs	3.98g	3.38g	N/A
Carbs	3.98g	3.38g	0%
Vitamin D*	0 IU	3 IU	0%
Sugar	4g	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%
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)	0.004g	0g	N/A