Cottage Cheese vs. Vanilla Yogurt
Nutrition comparison of Cottage Cheese and Vanilla Yogurt
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cottage cheese
versus
vanilla yogurt
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cottage cheese and vanilla yogurt:
- Both cottage cheese and vanilla yogurt are high in calcium.
- Cottage cheese has 4 times less sugar than vanilla yogurt.
- Cottage cheese has 75% less carbohydrates than vanilla yogurt.
- Cottage cheese has more pantothenic acid.
- Cottage cheese is a great source of protein.
- Vanilla yogurt is a great source of potassium.
USDA sources for nutritional information: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Vanilla Yogurt (Yogurt, vanilla, whole milk) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cottage cheese and vanilla yogurt contain similar amounts of calories - cottage cheese has 98 calories per 100 grams and vanilla yogurt has 100 calories.
For macronutrient ratios, cottage cheese is much heavier in protein, much lighter in carbs and heavier in fat compared to vanilla yogurt per calorie. Cottage cheese has a macronutrient ratio of 46:14:40 and for vanilla yogurt, 19:53:28 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cottage Cheese | Vanilla Yogurt | |
|---|---|---|
| Protein | 46% | 19% |
| Carbohydrates | 14% | 53% |
| Fat | 40% | 28% |
| Alcohol | ~ | ~ |
carbohydrates
Cottage cheese has 75% less carbohydrates than vanilla yogurt - cottage cheese has 3.4g of total carbs per 100 grams and vanilla yogurt has 13.5g of carbohydrates.
The carbs in cottage cheese and vanilla yogurt are both made of 100% sugar.
sugar
Cottage cheese has 4 times less sugar than vanilla yogurt - cottage cheese has 2.7g of sugar per 100 grams and vanilla yogurt has 13.5g of sugar.
Protein
protein
Cottage cheese is a great source of protein and it has 130% more protein than vanilla yogurt - cottage cheese has 11.1g of protein per 100 grams and vanilla yogurt has 4.8g of protein.
Fat
saturated fat
Cottage cheese and vanilla yogurt contain similar amounts of saturated fat - cottage cheese has 1.7g of saturated fat per 100 grams and vanilla yogurt has 2g of saturated fat.
cholesterol
Cottage cheese and vanilla yogurt contain similar amounts of cholesterol - cottage cheese has 17mg of cholesterol per 100 grams and vanilla yogurt has 10mg of cholesterol.
Vitamins
Vitamin C
Vanilla yogurt has more Vitamin C than cottage cheese - vanilla yogurt has 0.8mg of Vitamin C per 100 grams and cottage cheese does not contain significant amounts.
Vitamin A
Cottage cheese and vanilla yogurt contain similar amounts of Vitamin A - cottage cheese has 37ug of Vitamin A per 100 grams and vanilla yogurt has 28ug of Vitamin A.
Vitamin D
Cottage cheese and vanilla yogurt contain similar amounts of Vitamin D - cottage cheese has 3iu of Vitamin D per 100 grams and vanilla yogurt does not contain significant amounts.
Vitamin E
Cottage cheese and vanilla yogurt contain similar amounts of Vitamin E - cottage cheese has 0.08mg of Vitamin E per 100 grams and vanilla yogurt has 0.07mg of Vitamin E.
Vitamin K
Vanilla yogurt and cottage cheese contain similar amounts of Vitamin K - vanilla yogurt has 0.3ug of Vitamin K per 100 grams and cottage cheese does not contain significant amounts.
The B Vitamins
Cottage cheese has more pantothenic acid. Both cottage cheese and vanilla yogurt contain significant amounts of thiamin, riboflavin, niacin, Vitamin B6, folate and Vitamin B12.
| Cottage Cheese | Vanilla Yogurt | |
|---|---|---|
| Thiamin | 0.027 MG | 0.041 MG |
| Riboflavin | 0.163 MG | 0.197 MG |
| Niacin | 0.099 MG | 0.105 MG |
| Pantothenic acid | 0.557 MG | ~ |
| Vitamin B6 | 0.046 MG | 0.044 MG |
| Folate | 12 UG | 11 UG |
| Vitamin B12 | 0.43 UG | 0.52 UG |
Minerals
calcium
Both cottage cheese and vanilla yogurt are high in calcium. Vanilla yogurt has 102% more calcium than cottage cheese - cottage cheese has 83mg of calcium per 100 grams and vanilla yogurt has 168mg of calcium.
iron
Cottage cheese and vanilla yogurt contain similar amounts of iron - cottage cheese has 0.07mg of iron per 100 grams and vanilla yogurt has 0.07mg of iron.
potassium
Vanilla yogurt is a great source of potassium and it has 107% more potassium than cottage cheese - cottage cheese has 104mg of potassium per 100 grams and vanilla yogurt has 215mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both cottage cheese and vanilla yogurt contain small amounts of beta-carotene.
| Cottage Cheese | Vanilla Yogurt | |
|---|---|---|
| beta-carotene | 12 UG | 6 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, vanilla yogurt has more alpha linoleic acid (ALA) than cottage cheese per 100 grams.
| Cottage Cheese | Vanilla Yogurt | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 0.038 G |
| Total | 0.017 G | 0.038 G |
omega 6s
Comparing omega-6 fatty acids, both cottage cheese and vanilla yogurt contain significant amounts of linoleic acid.
| Cottage Cheese | Vanilla Yogurt | |
|---|---|---|
| linoleic acid | 0.105 G | 0.068 G |
| Total | 0.105 G | 0.068 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Vanilla Yogurt (Yogurt, vanilla, whole milk) .
Cottage Cheese g
()
|
Daily Values (%) |
Vanilla Yogurt g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does cottage cheese or vanilla yogurt contain more calories in 100 grams?Cottage cheese and vanilla yogurt contain similar amounts of calories - cottage cheese has 98 calories in 100g and vanilla yogurt has 100 calories.
Is cottage cheese or vanilla yogurt better for protein?
Cottage cheese is a great source of protein and it has 130% more protein than vanilla yogurt - cottage cheese has 11.1g of protein per 100 grams and vanilla yogurt has 4.8g of protein.
Does cottage cheese or vanilla yogurt have more carbohydrates?
By weight, cottage cheese has 80% fewer carbohydrates than vanilla yogurt - cottage cheese has 3.4g of carbs for 100g and vanilla yogurt has 13.5g of carbohydrates. the carbs in cottage cheese and vanilla yogurt are both made of 100% sugar.
Does cottage cheese or vanilla yogurt contain more calcium?
Both cottage cheese and vanilla yogurt are high in calcium. Vanilla yogurt has 100% more calcium than cottage cheese - cottage cheese has 83mg of calcium in 100 grams and vanilla yogurt has 168mg of calcium.