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  6. Greek yogurt vs. Cottage cheese

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

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A recap on the differences between Greek yogurt and cottage cheese

  • Cottage cheese has less vitamin B12, vitamin B2, and monounsaturated fat.
  • 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.

Infographic

Greek yogurt vs Cottage cheese 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 7.9% 30% 12% 0% 5.7% 14% 58% 4.6% 1.2% 53%
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%
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

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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% 0.67% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 3.8%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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% 12% 1.6% 1.5% 6.8% 38% 1.9% 33% 11% 54% 0% 9%
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 AVitamin A +1750%
Contains more Vitamin EVitamin E +700%
Contains more Vitamin DVitamin D +∞%
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 Greek yogurt Cottage cheese 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%
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 D 0µg 0.1µg 1%
Vitamin B3 0.208mg 0.099mg 1%
Vitamin B6 0.063mg 0.046mg 1%
Choline 15.1mg 18.4mg 1%
Calories 97kcal 98kcal 0%
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
Omega-3 - ALA 0.023g N/A
Omega-6 - Linoleic acid 0.209g N/A

Macronutrient Comparison

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

Fat Type Comparison

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

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