Food vs food · USDA FNDDS 2021–2023
Cottage cheese vs Greek yogurt
Comparing usual servings (cottage cheese: ½ cup, 105 g; Greek yogurt: 1 5.3 oz container, 150 g), USDA’s figures are higher for cottage cheese in 24 of the 65 nutrients it reports, and for Greek yogurt in 20. The widest gaps against the Daily Value: more sodium (368 mg vs 54 mg) and saturated fat in cottage cheese; more riboflavin (0.42 mg vs 0.17 mg), vitamin B12 and selenium in Greek yogurt. Energy: 108 kcal for cottage cheese, 100 kcal for Greek yogurt. Per 100 g, the figures are higher for cottage cheese in 31 and for Greek yogurt in 16.
Every nutrient, side by side
Cheese, cottage, creamed, large or small curd
Serving size ½ cup · 105 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 108 kcal (more) | |
| Protein | 12.2 g | |
| Carbohydrates | 4.83 g | |
| Fat | 4.43 g (more) | |
| Alcohol | 0 g | |
| Water | 82 g | |
| Fats & Fatty Acids | ||
| Saturated fat | 2.73 g (more) | 14% |
| Monounsaturated fat | 0.96 g (more) | |
| Polyunsaturated fat | 0.13 g (more) | |
| Cholesterol | 18.9 mg (more) | 6% |
| SFA 4:0 (butyric) | 0.11 g (more) | |
| SFA 6:0 (caproic) | 0.03 g | |
| SFA 8:0 (caprylic) | 0.02 g | |
| SFA 10:0 (capric) | 0.07 g (more) | |
| SFA 12:0 (lauric) | 0.14 g (more) | |
| SFA 14:0 (myristic) | 0.45 g (more) | |
| SFA 16:0 (palmitic) | 1.29 g (more) | |
| SFA 18:0 (stearic) | 0.4 g (more) | |
| MUFA 16:1 (palmitoleic) | 0.05 g (more) | |
| MUFA 18:1 (oleic) | 0.75 g (more) | |
| MUFA 20:1 (gadoleic) | 0 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 0.1 g (more) | |
| PUFA 18:3 (linolenic) | 0.02 g | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 0 g | 0% |
| Sugars | 2.8 g | |
| Vitamins | ||
| Vitamin A | 37.8 µg (more) | 4% |
| Retinol | 37.8 µg (more) | |
| Beta-carotene | 0 µg | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 0 µg | |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0.11 µg (more) | 1% |
| Vitamin E | 0.08 mg (more) | 1% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 0 µg | 0% |
| Thiamin (B1) | 0.05 mg (more) | 5% |
| Riboflavin (B2) | 0.17 mg | 13% |
| Niacin (B3) | 0.14 mg | 1% |
| Vitamin B6 | 0.05 mg | 3% |
| Folate | 12.6 µg (more) | |
| Folate, DFE | 12.6 µg (more) | 3% |
| Folate, food | 12.6 µg (more) | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0.69 µg | 29% |
| Vitamin B12, added | 0 µg | |
| Choline | 19.3 mg | 4% |
| Minerals | ||
| Calcium | 92.4 mg | 7% |
| Iron | 0 mg | 0% |
| Magnesium | 9.45 mg | 2% |
| Phosphorus | 162 mg | 13% |
| Potassium | 130 mg | 3% |
| Sodium | 368 mg (more) | 16% |
| Zinc | 0.47 mg | 4% |
| Copper | 0 mg | 0% |
| Selenium | 10.2 µg | 19% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in one serving. A check marks the food with more.
Yogurt, Greek, low fat milk, plain
Serving size 1 5.3 oz container · 150 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 100 kcal | |
| Protein | 15.3 g (more) | |
| Carbohydrates | 5.4 g (more) | |
| Fat | 2.04 g | |
| Alcohol | 0 g | |
| Water | 126 g (more) | |
| Fats & Fatty Acids | ||
| Saturated fat | 1.09 g | 5% |
| Monounsaturated fat | 0.5 g | |
| Polyunsaturated fat | 0.07 g | |
| Cholesterol | 12 mg | 4% |
| SFA 4:0 (butyric) | 0.05 g | |
| SFA 6:0 (caproic) | 0.03 g | |
| SFA 8:0 (caprylic) | 0.02 g | |
| SFA 10:0 (capric) | 0.06 g | |
| SFA 12:0 (lauric) | 0.05 g | |
| SFA 14:0 (myristic) | 0.17 g | |
| SFA 16:0 (palmitic) | 0.46 g | |
| SFA 18:0 (stearic) | 0.21 g | |
| MUFA 16:1 (palmitoleic) | 0.04 g | |
| MUFA 18:1 (oleic) | 0.44 g | |
| MUFA 20:1 (gadoleic) | <0.01 g (more) | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 0.05 g | |
| PUFA 18:3 (linolenic) | 0.02 g | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 0 g | 0% |
| Sugars | 4.86 g (more) | |
| Vitamins | ||
| Vitamin A | 13.5 µg | 2% |
| Retinol | 13.5 µg | |
| Beta-carotene | 3 µg (more) | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 0 µg | |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.06 mg | <1% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 0.15 µg (more) | <1% |
| Thiamin (B1) | 0.03 mg | 3% |
| Riboflavin (B2) | 0.42 mg (more) | 32% |
| Niacin (B3) | 0.31 mg (more) | 2% |
| Vitamin B6 | 0.09 mg (more) | 6% |
| Folate | 10.5 µg | |
| Folate, DFE | 10.5 µg | 3% |
| Folate, food | 10.5 µg | |
| Folic acid | 0 µg | |
| Vitamin B12 | 1.03 µg (more) | 43% |
| Vitamin B12, added | 0 µg | |
| Choline | 22.8 mg (more) | 4% |
| Minerals | ||
| Calcium | 165 mg (more) | 13% |
| Iron | 0.11 mg (more) | 1% |
| Magnesium | 16.5 mg (more) | 4% |
| Phosphorus | 202 mg (more) | 16% |
| Potassium | 210 mg (more) | 4% |
| Sodium | 54 mg | 2% |
| Zinc | 0.78 mg (more) | 7% |
| Copper | 0.03 mg (more) | 3% |
| Selenium | 14.7 µg (more) | 27% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in one serving. A check marks the food with more.
Cheese, cottage, creamed, large or small curd
Serving size 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 103 kcal (more) | |
| Protein | 11.6 g (more) | |
| Carbohydrates | 4.6 g (more) | |
| Fat | 4.22 g (more) | |
| Alcohol | 0 g | |
| Water | 78.1 g | |
| Fats & Fatty Acids | ||
| Saturated fat | 2.6 g (more) | 13% |
| Monounsaturated fat | 0.92 g (more) | |
| Polyunsaturated fat | 0.12 g (more) | |
| Cholesterol | 18 mg (more) | 6% |
| SFA 4:0 (butyric) | 0.11 g (more) | |
| SFA 6:0 (caproic) | 0.03 g (more) | |
| SFA 8:0 (caprylic) | 0.02 g (more) | |
| SFA 10:0 (capric) | 0.06 g (more) | |
| SFA 12:0 (lauric) | 0.14 g (more) | |
| SFA 14:0 (myristic) | 0.42 g (more) | |
| SFA 16:0 (palmitic) | 1.23 g (more) | |
| SFA 18:0 (stearic) | 0.38 g (more) | |
| MUFA 16:1 (palmitoleic) | 0.05 g (more) | |
| MUFA 18:1 (oleic) | 0.71 g (more) | |
| MUFA 20:1 (gadoleic) | 0 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 0.1 g (more) | |
| PUFA 18:3 (linolenic) | 0.02 g (more) | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 0 g | 0% |
| Sugars | 2.67 g | |
| Vitamins | ||
| Vitamin A | 36 µg (more) | 4% |
| Retinol | 36 µg (more) | |
| Beta-carotene | 0 µg | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 0 µg | |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0.1 µg (more) | 1% |
| Vitamin E | 0.08 mg (more) | 1% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 0 µg | 0% |
| Thiamin (B1) | 0.05 mg (more) | 4% |
| Riboflavin (B2) | 0.16 mg | 13% |
| Niacin (B3) | 0.14 mg | 1% |
| Vitamin B6 | 0.05 mg | 3% |
| Folate | 12 µg (more) | |
| Folate, DFE | 12 µg (more) | 3% |
| Folate, food | 12 µg (more) | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0.66 µg | 28% |
| Vitamin B12, added | 0 µg | |
| Choline | 18.4 mg (more) | 3% |
| Minerals | ||
| Calcium | 88 mg | 7% |
| Iron | 0 mg | 0% |
| Magnesium | 9 mg | 2% |
| Phosphorus | 154 mg (more) | 12% |
| Potassium | 124 mg | 3% |
| Sodium | 350 mg (more) | 15% |
| Zinc | 0.45 mg | 4% |
| Copper | 0 mg | 0% |
| Selenium | 9.7 µg | 18% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in 100 g. A check marks the food with more.
Yogurt, Greek, low fat milk, plain
Serving size 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 67 kcal | |
| Protein | 10.2 g | |
| Carbohydrates | 3.6 g | |
| Fat | 1.36 g | |
| Alcohol | 0 g | |
| Water | 84.2 g (more) | |
| Fats & Fatty Acids | ||
| Saturated fat | 0.73 g | 4% |
| Monounsaturated fat | 0.33 g | |
| Polyunsaturated fat | 0.05 g | |
| Cholesterol | 8 mg | 3% |
| SFA 4:0 (butyric) | 0.03 g | |
| SFA 6:0 (caproic) | 0.02 g | |
| SFA 8:0 (caprylic) | 0.01 g | |
| SFA 10:0 (capric) | 0.04 g | |
| SFA 12:0 (lauric) | 0.03 g | |
| SFA 14:0 (myristic) | 0.11 g | |
| SFA 16:0 (palmitic) | 0.31 g | |
| SFA 18:0 (stearic) | 0.14 g | |
| MUFA 16:1 (palmitoleic) | 0.02 g | |
| MUFA 18:1 (oleic) | 0.29 g | |
| MUFA 20:1 (gadoleic) | <0.01 g (more) | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 0.03 g | |
| PUFA 18:3 (linolenic) | 0.01 g | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 0 g | 0% |
| Sugars | 3.24 g (more) | |
| Vitamins | ||
| Vitamin A | 9 µg | 1% |
| Retinol | 9 µg | |
| Beta-carotene | 2 µg (more) | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 0 µg | |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.04 mg | <1% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 0.1 µg (more) | <1% |
| Thiamin (B1) | 0.02 mg | 2% |
| Riboflavin (B2) | 0.28 mg (more) | 21% |
| Niacin (B3) | 0.21 mg (more) | 1% |
| Vitamin B6 | 0.06 mg (more) | 4% |
| Folate | 7 µg | |
| Folate, DFE | 7 µg | 2% |
| Folate, food | 7 µg | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0.69 µg (more) | 29% |
| Vitamin B12, added | 0 µg | |
| Choline | 15.2 mg | 3% |
| Minerals | ||
| Calcium | 110 mg (more) | 8% |
| Iron | 0.07 mg (more) | <1% |
| Magnesium | 11 mg (more) | 3% |
| Phosphorus | 135 mg | 11% |
| Potassium | 140 mg (more) | 3% |
| Sodium | 36 mg | 2% |
| Zinc | 0.52 mg (more) | 5% |
| Copper | 0.02 mg (more) | 2% |
| Selenium | 9.8 µg (more) | 18% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in 100 g. A check marks the food with more.
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How to read it
- Foods. Cottage cheese is FNDDS’s “Cheese, cottage, creamed, large or small curd” and Greek yogurt is “Yogurt, Greek, low fat milk, plain”, the same foods and numbers Calorie Tape shows.
- Serving. One of FNDDS’s own portions, the one nearest the amount FNDDS assumes when someone doesn’t say how much they ate.
- Checks. A check marks whichever food has more of a nutrient. More isn’t better or worse, just more. Amounts that round to the same number get no check.
Every one of these nutrients, in your log
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Sources
- USDA Food and Nutrient Database for Dietary Studies (FNDDS) 2021–2023, from FoodData Central: every food, amount and portion. Public domain (CC0 1.0).
- Daily Value on the Nutrition and Supplement Facts Labels, U.S. Food and Drug Administration: the Daily Values behind % DV.
- Calorie Tape Food Data: where the app’s foods come from.
Calorie Tape is a food log, not medical advice. Spotted a wrong number? Email hellochillcreatures@gmail.com.