Cottage Cheese vs. Yogurt
Nutrition comparison of Cottage Cheese and 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
yogurt
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cottage cheese and yogurt:
- Both yogurt and cottage cheese are high in calcium.
- Cottage cheese is a great source of protein.
USDA sources for nutritional information: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Yogurt (Yogurt, plain, whole milk) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Yogurt has 38% less calories than cottage cheese - yogurt has 61 calories per 100 grams and cottage cheese has 98 calories.
For macronutrient ratios, cottage cheese is much heavier in protein, lighter in carbs and lighter in fat compared to yogurt per calorie. Cottage cheese has a macronutrient ratio of 46:14:40 and for yogurt, 23:30:47 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cottage Cheese | Yogurt | |
|---|---|---|
| Protein | 46% | 23% |
| Carbohydrates | 14% | 30% |
| Fat | 40% | 47% |
| Alcohol | ~ | ~ |
carbohydrates
Both yogurt and cottage cheese are low in carbohydrates - yogurt has 4.7g of total carbs per 100 grams and cottage cheese has 3.4g of carbohydrates.
The carbs in yogurt and cottage cheese are both made of 100% sugar.
sugar
Yogurt and cottage cheese contain similar amounts of sugar - yogurt has 4.7g of sugar per 100 grams and cottage cheese has 2.7g of sugar.
Protein
protein
Cottage cheese is a great source of protein and it has 220% more protein than yogurt - yogurt has 3.5g of protein per 100 grams and cottage cheese has 11.1g of protein.
Fat
saturated fat
Yogurt and cottage cheese contain similar amounts of saturated fat - yogurt has 2.1g of saturated fat per 100 grams and cottage cheese has 1.7g of saturated fat.
cholesterol
Yogurt and cottage cheese contain similar amounts of cholesterol - yogurt has 13mg of cholesterol per 100 grams and cottage cheese has 17mg of cholesterol.
Vitamins
Vitamin C
Yogurt and cottage cheese contain similar amounts of Vitamin C - yogurt has 0.5mg of Vitamin C per 100 grams and cottage cheese does not contain significant amounts.
Vitamin A
Yogurt and cottage cheese contain similar amounts of Vitamin A - yogurt has 27ug of Vitamin A per 100 grams and cottage cheese has 37ug of Vitamin A.
Vitamin D
Yogurt and cottage cheese contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and cottage cheese has 3iu of Vitamin D.
Vitamin E
Yogurt and cottage cheese contain similar amounts of Vitamin E - yogurt has 0.06mg of Vitamin E per 100 grams and cottage cheese has 0.08mg of Vitamin E.
Vitamin K
Yogurt and cottage cheese contain similar amounts of Vitamin K - yogurt has 0.2ug of Vitamin K per 100 grams and cottage cheese does not contain significant amounts.
The B Vitamins
Both cottage cheese and yogurt contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Cottage Cheese | Yogurt | |
|---|---|---|
| Thiamin | 0.027 MG | 0.029 MG |
| Riboflavin | 0.163 MG | 0.142 MG |
| Niacin | 0.099 MG | 0.075 MG |
| Pantothenic acid | 0.557 MG | 0.389 MG |
| Vitamin B6 | 0.046 MG | 0.032 MG |
| Folate | 12 UG | 7 UG |
| Vitamin B12 | 0.43 UG | 0.37 UG |
Minerals
calcium
Both yogurt and cottage cheese are high in calcium. Yogurt has 46% more calcium than cottage cheese - yogurt has 121mg of calcium per 100 grams and cottage cheese has 83mg of calcium.
iron
Yogurt and cottage cheese contain similar amounts of iron - yogurt has 0.05mg of iron per 100 grams and cottage cheese has 0.07mg of iron.
potassium
Yogurt has 49% more potassium than cottage cheese - yogurt has 155mg of potassium per 100 grams and cottage cheese has 104mg 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 yogurt contain small amounts of beta-carotene.
| Cottage Cheese | Yogurt | |
|---|---|---|
| beta-carotene | 12 UG | 5 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cottage cheese and yogurt contain significant amounts of alpha linoleic acid (ALA).
| Cottage Cheese | Yogurt | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 0.027 G |
| Total | 0.017 G | 0.027 G |
omega 6s
Comparing omega-6 fatty acids, both cottage cheese and yogurt contain significant amounts of linoleic acid.
| Cottage Cheese | Yogurt | |
|---|---|---|
| linoleic acid | 0.105 G | 0.065 G |
| Total | 0.105 G | 0.065 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 Yogurt (Yogurt, plain, whole milk) .
Cottage Cheese g
()
|
Daily Values (%) |
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 yogurt or cottage cheese contain more calories in 100 grams?Yogurt has 40% less calories than cottage cheese - yogurt has 61 calories in 100g and cottage cheese has 98 calories.
Is yogurt or cottage cheese better for protein?
Cottage cheese is a great source of protein and it has 220% more protein than yogurt - yogurt has 3.5g of protein per 100 grams and cottage cheese has 11.1g of protein.
Does yogurt or cottage cheese contain more calcium?
Both yogurt and cottage cheese are high in calcium. Yogurt has 50% more calcium than cottage cheese - yogurt has 121mg of calcium in 100 grams and cottage cheese has 83mg of calcium.