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Nutritional info of: Cheese, cottage, with vegetables
vs
Yogurt, fruit, low fat, 11 grams protein per 8 ounce
Salad with Cottage Cheese veggies and fruit served on a plate and ready to eat
Salad with Cottage Cheese veggies and fruit served on a plate and ready to eat
Two containers of Zott Fruit Yoghurt
Two containers of Zott Fruit Yoghurt
 
Official USDA name:"Cheese, cottage, with vegetables"
USDA Record Number:"43273"
SkipThePie link:permalink
Food Group:Dairy and Egg Products
Official USDA name:"Yogurt, fruit, low fat, 11 grams protein per 8 ounce"
USDA Record Number:"01122"
SkipThePie link:permalink
Food Group:Dairy and Egg Products

Contents

Weight of foods: 
 

Nutrition Facts Comparison

Cheese, cottage, with vegetables vs Yogurt, fruit, low fat, 11 grams protein per 8 ounce

Nutrition Facts

Serving Size: 100g or 3.5oz
 

Amount Per Serving

 

Calories

95
Calories from Fat 38
 

% Daily Value*

 

Total Fat

4g
6%
 
Saturated Fat 3g13%
 
Trans Fat 0g
 

Cholesterol

14mg
5%
 

Sodium

403mg
18%
 

Total Carbohydrate

3g
1%
 
Dietary Fiber 0g0%
 
Sugars 0g
 

Protein

11g
 
Vitamin A7% · Vitamin C0%
 
Calcium6% · Iron1%
 
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Nutrition Facts

Serving Size: 100g or 3.5oz
 

Amount Per Serving

 

Calories

105
Calories from Fat 12
 

% Daily Value*

 

Total Fat

1g
2%
 
Saturated Fat 1g5%
 
Trans Fat 0g
 

Cholesterol

6mg
2%
 

Sodium

65mg
3%
 

Total Carbohydrate

19g
6%
 
Dietary Fiber 0g0%
 
Sugars 0g
 

Protein

5g
 
Vitamin A1% · Vitamin C0%
 
Calcium17% · Iron0%
 
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Calories Compared

Cheese, cottage, with vegetables vs Yogurt, fruit, low fat, 11 grams protein per 8 ounce

Calories

Serving Size: 100g or 3.5oz
kcal*kjoules*RDI%
 
Total Calories95 kcal397 kJ5%
 
from Carbs12 kcal50.21 kJ
 
from Fat37.8 kcal158.16 kJ
 
from Protein43.6 kcal182.42 kJ
 
from Alcohol0 kcal0 kJ
 
*The unit "kcal" or kilocalories are what most American's think of as 1 Calorie. Other countries use the unit kilojoule (kJ) to measure Food Energy. 1 kcal is equal to 4.184 kilojoules.

Calories

Serving Size: 100g or 3.5oz
kcal*kjoules*RDI%
 
Total Calories105 kcal439 kJ5%
 
from Carbs72 kcal301.17 kJ
 
from Fat12.4 kcal51.86 kJ
 
from Protein20.8 kcal86.83 kJ
 
from Alcohol0 kcal0 kJ
 
*The unit "kcal" or kilocalories are what most American's think of as 1 Calorie. Other countries use the unit kilojoule (kJ) to measure Food Energy. 1 kcal is equal to 4.184 kilojoules.

Vitamin Comparison

Cheese, cottage, with vegetables vs Yogurt, fruit, low fat, 11 grams protein per 8 ounce

Vitamin Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Vitamin A 372 IU 7%
 
Vitamin B6 0.05 mg 2%
 
Vitamin B12 0.49 mcg 8%
 
Vitamin B12, Added 0 mcg 0%
 
Vitamin C 4 mg 0%
 
Vitamin D 0 IU 0%
 
Vitamin D2 ~
 
Vitamin D3 ~
 
Vitamin D (D2 + D3) 0 mcg 0%
 
Vitamin E (Alpha-tocopherol) 0.05 mg 0%
 
Vitamin E, Added 0 mg 0%
 
Vitamin K 11 mcg 14%
 
Thiamin 0.01 mg 1%
 
Riboflavin 0.13 mg 8%
 
Niacin 0.1 mg 0%
 
Pantothenic Acid ~
 
Folate 17 mcg 4%
 
Folate, Food 17 mcg 4%
 
Folate, DFE 17 mcg DFE 4%
 
Choline 17.5 mg ~
 
Betaine ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Vitamin Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Vitamin A 60 IU 1%
 
Vitamin B6 0.045 mg 2%
 
Vitamin B12 0.52 mcg 9%
 
Vitamin B12, Added ~
 
Vitamin C 0.7 mg 0%
 
Vitamin D ~
 
Vitamin D2 ~
 
Vitamin D3 ~
 
Vitamin D (D2 + D3) ~
 
Vitamin E (Alpha-tocopherol) ~
 
Vitamin E, Added ~
 
Vitamin K ~
 
Thiamin 0.041 mg 3%
 
Riboflavin 0.198 mg 12%
 
Niacin 0.105 mg 1%
 
Pantothenic Acid 0.544 mg 5%
 
Folate 10 mcg 2%
 
Folate, Food 10 mcg 2%
 
Folate, DFE 10 mcg DFE 2%
 
Choline ~
 
Betaine ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Minerals Compared

Cheese, cottage, with vegetables vs Yogurt, fruit, low fat, 11 grams protein per 8 ounce

Mineral Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Calcium 56 mg 6%
 
Iron 0.1 mg 1%
 
Magnesium 4 mg 1%
 
Phosphorus 128 mg 13%
 
Potassium 86 mg 2%
 
Sodium 403 mg 18%
 
Zinc 0.29 mg 2%
 
Copper 0.028 mg 1%
 
Manganese ~
 
Selenium 4.5 mcg 6%
 
Fluoride ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Mineral Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Calcium 169 mg 17%
 
Iron 0.07 mg 0%
 
Magnesium 16 mg 4%
 
Phosphorus 133 mg 13%
 
Potassium 216 mg 5%
 
Sodium 65 mg 3%
 
Zinc 0.82 mg 5%
 
Copper 0.08 mg 4%
 
Manganese 0.065 mg 3%
 
Selenium 3.1 mcg 4%
 
Fluoride 9 mcg *
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Protein and Amino Acids Comparison

Cheese, cottage, with vegetables vs Yogurt, fruit, low fat, 11 grams protein per 8 ounce

Protein & Aminos

Serving Size: 100g or 3.5oz
AmountRDI%*
 
Protein10.9g22%
 

Essential Aminos

 
Histidine0.397 g57%
 
Isoleucine0.704 g50%
 
Leucine1.23 g45%
 
Lysine0.968 g46%
 
Methionine0.359 g
 
Phenylalanine0.645 g
 
Threonine0.533 g51%
 
Tryptophan0.134 g48%
 
Valine0.742 g41%
 

Non-essential Aminos

 
Arginine0.553 g
 
Alanine0.623 g
 
Aspartate0.819 g
 
Cystine0.11 g
 
Glutamate2.605 g
 
Glycine0.267 g
 
Hydroxyproline
 
Proline1.385 g
 
Serine0.673 g
 
Tyrosine0.637 g
 
Methionine + Cystine† 0.469 g 45
 
Phenylalanine + Tyrosine† 1.282 g 122
 
* Amino acid RDI's are based on the World Health Organization's recommended daily intake for an adult human weighing 70 kg (154.3 pounds). "Protein and amino acid requirements in human nutrition". WHO Press, page 150.

† The World Health Organization provides a single recommended daily intake for the combinations of Methionine and Cysteine and the combination of Phenylalanine and Tyrosine.

Arginine, Cystine and Tyrosine are required by infants and growing children and we have therefore included them in the list of essential amino acids. [Imura K, Okada A (1998). "Amino acid metabolism in pediatric patients"]

~Data not available for tilde (~) items.

Protein & Aminos

Serving Size: 100g or 3.5oz
AmountRDI%*
 
Protein4.86g10%
 

Essential Aminos

 
Histidine0.12 g17%
 
Isoleucine0.265 g19%
 
Leucine0.49 g18%
 
Lysine0.436 g21%
 
Methionine0.143 g
 
Phenylalanine0.265 g
 
Threonine0.2 g19%
 
Tryptophan0.027 g10%
 
Valine0.402 g22%
 

Non-essential Aminos

 
Arginine0.146 g
 
Alanine0.208 g
 
Aspartate0.385 g
 
Cystine0.044 g
 
Glutamate0.951 g
 
Glycine0.117 g
 
Hydroxyproline
 
Proline0.576 g
 
Serine0.301 g
 
Tyrosine0.245 g
 
Methionine + Cystine† 0.187 g 18
 
Phenylalanine + Tyrosine† 0.51 g 49
 
* Amino acid RDI's are based on the World Health Organization's recommended daily intake for an adult human weighing 70 kg (154.3 pounds). "Protein and amino acid requirements in human nutrition". WHO Press, page 150.

† The World Health Organization provides a single recommended daily intake for the combinations of Methionine and Cysteine and the combination of Phenylalanine and Tyrosine.

Arginine, Cystine and Tyrosine are required by infants and growing children and we have therefore included them in the list of essential amino acids. [Imura K, Okada A (1998). "Amino acid metabolism in pediatric patients"]

~Data not available for tilde (~) items.

Carbohydrates Compared

Cheese, cottage, with vegetables vs Yogurt, fruit, low fat, 11 grams protein per 8 ounce

Carbohydrates

Serving Size: 100g or 3.5oz
AmountRDI%
 
Total Carbohydrates3g1%
 
Dietary Fiber0.1g0%
 
Starch~
 
Sugars0.37g
 
Sucrose~
 
Glucose~
 
Fructose~
 
Lactose~
 
Maltose~
 
Galactose~
 
~Data not available for tilde (~) items.

Carbohydrates

Serving Size: 100g or 3.5oz
AmountRDI%
 
Total Carbohydrates18.6g6%
 
Dietary Fiber0g0%
 
Starch~
 
Sugars~
 
Sucrose~
 
Glucose~
 
Fructose~
 
Lactose~
 
Maltose~
 
Galactose~
 
~Data not available for tilde (~) items.

Fatty Acids and Fat Comparison

Cheese, cottage, with vegetables vs Yogurt, fruit, low fat, 11 grams protein per 8 ounce

Fatty Acids & Fat

Serving Size: 100g or 3.5oz
AmountRDI%
 
Total Fat4.2g6%
 
Total Omega-3 Fatty Acids0.037g
 
Total Omega-6 Fatty Acids0.103g
 
Total Trans Fatty Acids~
 
Total Trans-monoenoic Fatty Acids~
 
Total Trans-polyenoic Fatty Acids~
 

Total Saturated Fats (Bad Fats)

2.646g13%
 
Arachidic Acid   [Eicosanoic Acid]~
 
Behenic Acid   [Docosanoic Acid]~
 
Butyric Acid   [Butanoic Acid]0.13g
 
Capric Acid   [Decanoic Acid]0.074g
 
Caproic Acid   [Hexanoic Acid]0.028g
 
Caprylic Acid   [Octanoic Acid]0.037g
 
Lauric Acid   [Dodecanoic Acid]0.065g
 
Lignoceric Acid   [Tetracosanoic Acid]~
 
Margaric Acid   [Heptadecanoic Acid]~
 
Myristic Acid   [Tetradecanoic Acid]0.436g
 
Palmitic Acid   [Hexadecanoic Acid]1.264g
 
Pentadecanoic Acid   [Pentadecanoic Acid]~
 
Stearic Acid   [Octadecanoic Acid]0.482g
 
Tridecanoic Acid   [Tridecanoic Acid]~
 

Total Monounsaturated Fat (Good Fats)

1.189g
 
16:1 c~
 
16:1 t~
 
18:1 c~
 
18:1 t~
 
18:1-11t (18:1t n-7)~
 
22:1 c~
 
22:1 t~
 
Erucic Acid   [Docosenoic Acid]0g
 
Gadoleic Acid   [Eicosenoic Acid]0g
 
Heptadecenoic Acid   [Heptadecenoic Acid]~
 
Myristoleic Acid   [Tetradecenoic Acid]~
 
Nervonic Acid   [Cis-Tetracosenoic Acid]~
 
Oleic Acid   [Octadecenoic Acid]0.985g
 
Palmitoleic Acid   [Hexadecenoic Acid]0.148g
 
Pentadecenoic Acid   [Pentadecenoic Acid]~
 

Total Polyunsaturated Fat (Good Fats)

0.14g
 
18:2 CLAs~
 
18:2 i~
 
18:2 n-6 c,c~
 
18:2 t not further defined~
 
18:2 t,t~
 
18:3i~
 
20:3 n-3~
 
20:3 n-6~
 
20:4 n-6~
 
21:5~
 
22:4~
 
Alpha-Linolenic Acid~
 
Arachidonic Acid   [Eicosatetraenoic Acid]0g
 
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]0g
 
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]0g
 
Eicosadienoic Acid   [Eicosadienoic Acid]~
 
Eicosatrienoic Acid   [Eicosatrienoic Acid]~
 
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]~
 
Linoleic Acid   [Octadecadienoic Acid]0.103g
 
Linolenic Acid   [Octadecatrienoic Acid]0.037g
 
Parinaric Acid   [Octadecatetraenoic Acid]0g
 
Timnodonic Acid   [Eicosapentaenoic Acid (EPA)]0g
 
The common name for each fatty acid is shown with the systematic name in square parentheses.

~Data not available for tilde (~) items.

Fatty Acids & Fat

Serving Size: 100g or 3.5oz
AmountRDI%
 
Total Fat1.41g2%
 
Total Omega-3 Fatty Acids0.012g
 
Total Omega-6 Fatty Acids0.028g
 
Total Trans Fatty Acids~
 
Total Trans-monoenoic Fatty Acids~
 
Total Trans-polyenoic Fatty Acids~
 

Total Saturated Fats (Bad Fats)

0.909g5%
 
Arachidic Acid   [Eicosanoic Acid]~
 
Behenic Acid   [Docosanoic Acid]~
 
Butyric Acid   [Butanoic Acid]0.042g
 
Capric Acid   [Decanoic Acid]0.04g
 
Caproic Acid   [Hexanoic Acid]0.029g
 
Caprylic Acid   [Octanoic Acid]0.018g
 
Lauric Acid   [Dodecanoic Acid]0.048g
 
Lignoceric Acid   [Tetracosanoic Acid]~
 
Margaric Acid   [Heptadecanoic Acid]~
 
Myristic Acid   [Tetradecanoic Acid]0.149g
 
Palmitic Acid   [Hexadecanoic Acid]0.384g
 
Pentadecanoic Acid   [Pentadecanoic Acid]~
 
Stearic Acid   [Octadecanoic Acid]0.137g
 
Tridecanoic Acid   [Tridecanoic Acid]~
 

Total Monounsaturated Fat (Good Fats)

0.387g
 
16:1 c~
 
16:1 t~
 
18:1 c~
 
18:1 t~
 
18:1-11t (18:1t n-7)~
 
22:1 c~
 
22:1 t~
 
Erucic Acid   [Docosenoic Acid]~
 
Gadoleic Acid   [Eicosenoic Acid]~
 
Heptadecenoic Acid   [Heptadecenoic Acid]~
 
Myristoleic Acid   [Tetradecenoic Acid]~
 
Nervonic Acid   [Cis-Tetracosenoic Acid]~
 
Oleic Acid   [Octadecenoic Acid]0.322g
 
Palmitoleic Acid   [Hexadecenoic Acid]0.031g
 
Pentadecenoic Acid   [Pentadecenoic Acid]~
 

Total Polyunsaturated Fat (Good Fats)

0.04g
 
18:2 CLAs~
 
18:2 i~
 
18:2 n-6 c,c~
 
18:2 t not further defined~
 
18:2 t,t~
 
18:3i~
 
20:3 n-3~
 
20:3 n-6~
 
20:4 n-6~
 
21:5~
 
22:4~
 
Alpha-Linolenic Acid~
 
Arachidonic Acid   [Eicosatetraenoic Acid]0g
 
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]~
 
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]~
 
Eicosadienoic Acid   [Eicosadienoic Acid]~
 
Eicosatrienoic Acid   [Eicosatrienoic Acid]~
 
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]~
 
Linoleic Acid   [Octadecadienoic Acid]0.028g
 
Linolenic Acid   [Octadecatrienoic Acid]0.012g
 
Parinaric Acid   [Octadecatetraenoic Acid]~
 
Timnodonic Acid   [Eicosapentaenoic Acid (EPA)]~
 
The common name for each fatty acid is shown with the systematic name in square parentheses.

~Data not available for tilde (~) items.

Caffeine, Alcohol, Phytosterols and Other Nutrients Compared

Cheese, cottage, with vegetables vs Yogurt, fruit, low fat, 11 grams protein per 8 ounce

Other Nutrients

Serving Size: 100g or 3.5oz
Amount
 
Alcohol0g
 
Water80.3g
 
Ash1.34g
 
Caffeine0mg
 
Theobromine0mg
 
Cholesterol14mg
 
Phytosterols~
 
Campesterol~
 
Stigmasterol~
 
Beta-sitosterol~
 
~Data not available for tilde (~) items.

Other Nutrients

Serving Size: 100g or 3.5oz
Amount
 
Alcohol~
 
Water74.1g
 
Ash1.03g
 
Caffeine~
 
Theobromine~
 
Cholesterol6mg
 
Phytosterols~
 
Campesterol~
 
Stigmasterol~
 
Beta-sitosterol~
 
~Data not available for tilde (~) items.
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