#1: Cottage Cheese (Blended)×
×
#2: Nonfat Greek Yogurt×
×
#3: Mori-nu Tofu Silken Soft×
×
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Nutrition Comparison of Cottage Cheese (Blended), Nonfat Greek Yogurt, and Mori-nu Tofu Silken Soft

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Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Cottage Cheese (Blended)4 oz (x1)6% DV111 calories
  • Nonfat Greek Yogurt1 container (x1)5% DV100 calories
  • Mori-nu Tofu Silken Soft1 slice (x1)2% DV46 calories

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Cottage Cheese (Blended)4 oz (x1)7% DV4.9g
  • Nonfat Greek Yogurt1 container (x1)1% DV0.7g
  • Mori-nu Tofu Silken Soft1 slice (x1)3% DV2.3g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Cottage Cheese (Blended)4 oz (x1)1% DV3.8g
  • Nonfat Greek Yogurt1 container (x1)2% DV6.1g
  • Mori-nu Tofu Silken Soft1 slice (x1)1% DV2.4g

Protein Comparison


50g = Full Bar. (~ = missing data)
  • Cottage Cheese (Blended)4 oz (x1)25% DV12.6g
  • Nonfat Greek Yogurt1 container (x1)35% DV17.3g
  • Mori-nu Tofu Silken Soft1 slice (x1)8% DV4g

Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Cottage Cheese (Blended)4 oz (x1)6% DV19.2mg
  • Nonfat Greek Yogurt1 container (x1)3% DV8.5mg
  • Mori-nu Tofu Silken Soft1 slice (x1)0% DV0mg

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Cottage Cheese (Blended)4 oz (x1)0% DV0g
  • Nonfat Greek Yogurt1 container (x1)0% DV0g
  • Mori-nu Tofu Silken Soft1 slice (x1)0% DV0.1g

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Cottage Cheese (Blended)4 oz (x1)6% DV3g
  • Nonfat Greek Yogurt1 container (x1)11% DV5.5g
  • Mori-nu Tofu Silken Soft1 slice (x1)2% DV1.1g

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Cottage Cheese (Blended)4 oz (x1)0% DV0.1mg
  • Nonfat Greek Yogurt1 container (x1)1% DV0.1mg
  • Mori-nu Tofu Silken Soft1 slice (x1)4% DV0.7mg

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Cottage Cheese (Blended)4 oz (x1)7% DV93.8mg
  • Nonfat Greek Yogurt1 container (x1)14% DV187mg
  • Mori-nu Tofu Silken Soft1 slice (x1)2% DV26mg

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Cottage Cheese (Blended)4 oz (x1)3% DV117.5mg
  • Nonfat Greek Yogurt1 container (x1)5% DV239.7mg
  • Mori-nu Tofu Silken Soft1 slice (x1)3% DV151.2mg
~ = missing data
 Macronutrients
Food ##1#2#3
Weight (g)11317084
Calories
(%DV)
111
(6%)
100
(5%)
46
(2%)
Fat (g)
(%DV)
4.9
(7%)
0.7
(1%)
2.3
(3%)
Protein (g)
(%DV)
12.6
(25%)
17.3
(35%)
4
(8%)
Carbohydrates (g)
(%DV)
3.8
(1%)
6.1
(2%)
2.4
(1%)
Sugar (g)
(%DV)
3
(6%)
5.5
(11%)
1.1
(2%)
Fiber (g)
(%DV)
0
(0%)
0
(0%)
0.1
(0%)
Cholesterol (mg)
(%DV)
19.2
(6%)
8.5
(3%)
0
(0%)
Saturated Fats (g)
(%DV)
1.9
(10%)
0.2
(1%)
0.3
(1%)
Net Carbs (g)3.86.12.4
Trans Fats (g)~00
 Minerals
Food ##1#2#3
Weight (g)11317084
Calcium (mg)
(%DV)
93.8
(7%)
187
(14%)
26
(2%)
Iron (mg)
(%DV)
0.1
(0%)
0.1
(1%)
0.7
(4%)
Potassium (mg)
(%DV)
117.5
(3%)
239.7
(5%)
151.2
(3%)
Magnesium (mg)
(%DV)
9
(2%)
18.7
(4%)
24.4
(6%)
Phosphorus (mg)
(%DV)
179.7
(14%)
229.5
(18%)
52.1
(4%)
Sodium (mg)
(%DV)
411.3
(17%)
61.2
(3%)
4.2
(0%)
Zinc (mg)
(%DV)
0.5
(4%)
0.9
(8%)
0.4
(4%)
Copper (mg)
(%DV)
0
(4%)
0
(3%)
0.2
(19%)
Manganese (mg)
(%DV)
0
(0%)
0
(1%)
~
(~%)
Selenium (μg)
(%DV)
11
(20%)
16.5
(30%)
~
(~%)
Fluoride (μg)35.7~~
 Vitamins
Food ##1#2#3
Weight (g)11317084
Vitamin A, RAE (μg)
(%DV)
41.8
(5%)
1.7
(0%)
0
(0%)
Vitamin C (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin B12 (μg)
(%DV)
0.5
(20%)
1.3
(53%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
0
(3%)
0
(3%)
0.1
(7%)
Riboflavin (B2) (mg)
(%DV)
0.2
(14%)
0.5
(36%)
0
(3%)
Niacin (B3) (mg)
(%DV)
0.1
(1%)
0.4
(2%)
0.3
(2%)
Vitamin B5 (PA) (mg)
(%DV)
0.6
(13%)
0.6
(11%)
~
(~%)
Vitamin B6 (mg)
(%DV)
0.1
(3%)
0.1
(6%)
0
(1%)
Folate (B9) (μg)
(%DV)
13.6
(3%)
11.9
(3%)
~
(~%)
Folic acid (μg)
(%DV)
0
(0%)
0
(0%)
~
(~%)
Food Folate (μg)
(%DV)
13.6
(3%)
11.9
(3%)
~
(~%)
Folate (DFE) (μg)
(%DV)
13.6
(3%)
11.9
(3%)
~
(~%)
Choline (mg)
(%DV)
20.8
(4%)
25.7
(5%)
~
(~%)
Retinol (μg)40.71.70
Vitamin A (IU)
(%DV)
158.2
(5%)
6.8
(0%)
0
(0%)
Beta Carotene (μg)
(%RDA)
13.6
(0%)
0
(0%)
~
(~%)
Alpha Carotene (μg)
(%RDA)
0
(0%)
0
(0%)
~
(~%)
Beta Crypt (μg)
(%RDA)
0
(0%)
0
(0%)
~
(~%)
Lycopene (μg)00~
Lut + Zeaxan (μg)00~
Vitamin E (mg)
(%DV)
0.1
(1%)
0
(0%)
~
(~%)
Vitamin D (μg)
(%DV)
0.1
(1%)
0
(0%)
~
(~%)
Ergocalciferol (D2) (μg)~0~
Cholecalciferol (D3) (μg)0.1
 
0
 
~
 
Vitamin D (IU)
(%DV)
4.5
(1%)
0
(0%)
0
(0%)
Vitamin K (μg)
(%DV)
0
(0%)
0
(0%)
~
(~%)
Vitamin K1 (Dihydrophylloquinone) (μg)00~
Menaquinone-4 (μg)10~
 Other
Food ##1#2#3
Weight (g)11317084
Water (g)90.2144.774.8
Ash (g)211
Alcohol (g)00~
Caffeine (mg)00~
Theobromine (mg)00~
 Carbohydrates
Food ##1#2#3
Weight (g)11317084
Sucrose (g)00~
Glucose (g)00~
Fructose (g)00~
Lactose (g)34.3~
Maltose (g)00~
Galactose (g)01.2~
Starch (g)~~~
 Fats
Food ##1#2#3
Weight (g)11317084
Omega 3s (mg)
(%AI)
19
(1%)
2
(0%)
~
(~%)
Omega 6s (mg)
(%AI)
119
(1%)
17
(0%)
~
(~%)
Omega 3 to Omega 6 Ratio0.16
 
0.1
 
~
 
Omega 6 to Omega 3 Ratio6.18
 
10
 
~
 
4:0 (mg)1230~
6:0 (mg)285~
8:0 (mg)267~
10:0 (mg)7222~
12:0 (mg)7910~
13:0 (mg)~~~
14:0 (mg)29726~
15:0 (mg)335~
16:0 (mg)87983~
17:0 (mg)145~
18:0 (mg)39036~
20:0 (mg)~0~
22:0 (mg)~0~
24:0 (mg)~0~
Monosaturated Fats (mg)879
 
90
 
438
 
14:1 (mg)192~
15:1 (mg)~0~
16:1 undifferentiated (mg)533~
16:1 c (mg)~3~
16:1 t (mg)~0~
17:1 (mg)~0~
18:1 undifferentiated (mg)80783~
18:1 c (mg)~73~
18:1 t (mg)~10~
18:1-11 t (18:1t n-7) (mg)~
 
~
 
~
 
20:1 (mg)03~
22:1 undifferentiated (mg)0
 
0
 
~
 
22:1 c (mg)~~~
22:1 t (mg)~~~
24:1 c (mg)~0~
Polyunsaturated Fats (mg)139
 
20
 
1302
 
18:2 undifferentiated (mg)11917~
18:2 n-6 c,c (mg)~17~
18:2 CLAs (mg)~0~
18:2 t,t (mg)~~~
18:2 i (mg)~~~
18:2 t not further defined (mg)~
 
0
 
~
 
18:3 undifferentiated (mg)192~
Alpha Linolenic Acid (ALA) (mg)~
 
2
 
~
 
18:3 n-6 c,c,c (mg)~0~
18:3i (mg)~0~
18:4 (mg)00~
20:2 n-6 c,c (mg)~0~
20:3 undifferentiated (mg)~0~
20:3 n-3 (mg)~0~
20:3 n-6 (mg)~0~
20:4 undifferentiated (mg)0
 
0
 
~
 
20:4 n-6 (mg)~~~
Eicosapentaenoic Acid (EPA) (mg)0
 
0
 
~
 
21:5 (mg)~~~
22:4 (mg)~0~
Docosapentaenoic Acid (DPA) (mg)00~
Docosahexaenoic Acid (DHA) (mg)0
 
0
 
~
 
Fatty acids, total trans-monoenoic (mg)~
 
10
 
~
 
Fatty acids, total trans-polyenoic (mg)~
 
0
 
~
 
Phytosterols (mg)~~~
Stigmasterol (mg)~~~
Campesterol (mg)~~~
Beta-sitosterol (mg)~~~
 Amino Acids
Food ##1#2#3
Weight (g)11317084
Betaine (mg)11~
Tryptophan (mg)
(%RDI)
166
(59%)
~
(~%)
57
(20%)
Threonine (mg)
(%RDI)
565
(54%)
~
(~%)
181
(17%)
Isoleucine (mg)
(%RDI)
668
(48%)
~
(~%)
196
(14%)
Leucine (mg)
(%RDI)
1261
(46%)
~
(~%)
234
(9%)
Lysine (mg)
(%RDI)
1055
(50%)
~
(~%)
286
(14%)
Methionine (mg)
(%RDI)
304
(42%)
~
(~%)
62
(9%)
Cystine (mg)
(%RDI)
75
(26%)
~
(~%)
60
(21%)
Phenylalanine (mg)
(%RDI)
652
(75%)
~
(~%)
255
(29%)
Tyrosine (mg)
(%RDI)
683
(78%)
~
(~%)
162
(19%)
Valine (mg)
(%RDI)
845
(46%)
~
(~%)
248
(14%)
Arginine (mg)562~322
Histidine (mg)
(%RDI)
368
(53%)
~
(~%)
98
(14%)
Alanine (mg)434~162
Aspartic acid (mg)1023~462
Glutamic acid (mg)2941~673
Glycine (mg)251~162
Proline (mg)1389~212
Serine (mg)722~200
Hydroxyproline (mg)~~~

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.