Cottage Cheese vs. Alfalfa Sprouts
Nutrition comparison of Cottage Cheese and Alfalfa Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cottage cheese
versus
alfalfa sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cottage cheese and alfalfa sprouts:
- Alfalfa sprout has 23.9 times less saturated fat than cottage cheese.
- Alfalfa sprout has more thiamin, niacin and folate, however, cottage cheese contains more Vitamin B12.
- Alfalfa sprout has signficantly less calories than cottage cheese.
- Alfalfa sprout has signficantly more dietary fiber than cottage cheese.
- Cottage cheese is a great source of protein.
- Cottage cheese is an excellent source of calcium.
USDA sources for nutritional information: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Alfalfa sprout has signficantly less calories than cottage cheese - alfalfa sprout has 23 calories per 100 grams and cottage cheese has 98 calories.
For macronutrient ratios, cottage cheese is lighter in protein, lighter in carbs and heavier in fat compared to alfalfa sprouts per calorie. Cottage cheese has a macronutrient ratio of 46:14:40 and for alfalfa sprouts, 52:27:21 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cottage Cheese | Alfalfa Sprouts | |
|---|---|---|
| Protein | 46% | 52% |
| Carbohydrates | 14% | 27% |
| Fat | 40% | 21% |
| Alcohol | ~ | ~ |
carbohydrates
Both alfalfa sprouts and cottage cheese are low in carbohydrates - alfalfa sprout has 2.1g of total carbs per 100 grams and cottage cheese has 3.4g of carbohydrates.
The carbs in alfalfa sprouts are made of 90% dietary fiber and 10% sugar, whereas the carbs in cottage cheese comprise of 100% sugar.
dietary fiber
Alfalfa sprout has signficantly more dietary fiber than cottage cheese - alfalfa sprout has 1.9g of dietary fiber per 100 grams and cottage cheese does not contain significant amounts.
sugar
Alfalfa sprouts and cottage cheese contain similar amounts of sugar - alfalfa sprout has 0.2g 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 179% more protein than alfalfa sprout - alfalfa sprout has 4g of protein per 100 grams and cottage cheese has 11.1g of protein.
Fat
saturated fat
Alfalfa sprout has 23.9 times less saturated fat than cottage cheese - alfalfa sprout has 0.07g of saturated fat per 100 grams and cottage cheese has 1.7g of saturated fat.
cholesterol
Alfalfa sprout has less cholesterol than cottage cheese - cottage cheese has 17mg of cholesterol per 100 grams and alfalfa sprout does not contain significant amounts.
Vitamins
Vitamin C
Alfalfa sprout has more Vitamin C than cottage cheese - alfalfa sprout has 8.2mg of Vitamin C per 100 grams and cottage cheese does not contain significant amounts.
Vitamin A
Cottage cheese has 363% more Vitamin A than alfalfa sprout - alfalfa sprout has 8ug of Vitamin A per 100 grams and cottage cheese has 37ug of Vitamin A.
Vitamin D
Cottage cheese and alfalfa sprouts contain similar amounts of Vitamin D - cottage cheese has 3iu of Vitamin D per 100 grams and alfalfa sprout does not contain significant amounts.
Vitamin E
Alfalfa sprouts and cottage cheese contain similar amounts of Vitamin E - alfalfa sprout has 0.02mg of Vitamin E per 100 grams and cottage cheese has 0.08mg of Vitamin E.
Vitamin K
Alfalfa sprout has more Vitamin K than cottage cheese - alfalfa sprout has 30.5ug of Vitamin K per 100 grams and cottage cheese does not contain significant amounts.
The B Vitamins
Alfalfa sprout has more thiamin, niacin and folate, however, cottage cheese contains more Vitamin B12. Both cottage cheese and alfalfa sprouts contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| Cottage Cheese | Alfalfa Sprouts | |
|---|---|---|
| Thiamin | 0.027 MG | 0.076 MG |
| Riboflavin | 0.163 MG | 0.126 MG |
| Niacin | 0.099 MG | 0.481 MG |
| Pantothenic acid | 0.557 MG | 0.563 MG |
| Vitamin B6 | 0.046 MG | 0.034 MG |
| Folate | 12 UG | 36 UG |
| Vitamin B12 | 0.43 UG | ~ |
Minerals
calcium
Cottage cheese is an excellent source of calcium and it has 159% more calcium than alfalfa sprout - alfalfa sprout has 32mg of calcium per 100 grams and cottage cheese has 83mg of calcium.
iron
Alfalfa sprout has 12 times more iron than cottage cheese - alfalfa sprout has 0.96mg of iron per 100 grams and cottage cheese has 0.07mg of iron.
potassium
Alfalfa sprouts and cottage cheese contain similar amounts of potassium - alfalfa sprout has 79mg 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,
| Cottage Cheese | Alfalfa Sprouts | |
|---|---|---|
| beta-carotene | 12 UG | 87 UG |
| alpha-carotene | ~ | 6 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, alfalfa sprout has more alpha linoleic acid (ALA) than cottage cheese per 100 grams.
| Cottage Cheese | Alfalfa Sprouts | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 0.175 G |
| Total | 0.017 G | 0.175 G |
omega 6s
Comparing omega-6 fatty acids, alfalfa sprout has more linoleic acid than cottage cheese per 100 grams.
| Cottage Cheese | Alfalfa Sprouts | |
|---|---|---|
| linoleic acid | 0.105 G | 0.234 G |
| Total | 0.105 G | 0.234 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Cottage Cheese or Alfalfa Sprouts .
Note: The specific food items compared are: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) .
Cottage Cheese g
()
|
Daily Values (%) |
Alfalfa Sprouts g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
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| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does alfalfa sprouts or cottage cheese contain more calories in 100 grams?Alfalfa sprout has signficantly less calories than cottage cheese - alfalfa sprout has 23 calories in 100g and cottage cheese has 98 calories.
Is alfalfa sprouts or cottage cheese better for protein?
Cottage cheese is a great source of protein and it has 180% more protein than alfalfa sprout - alfalfa sprout has 4g of protein per 100 grams and cottage cheese has 11.1g of protein.
Does alfalfa sprouts or cottage cheese contain more calcium?
Cottage cheese is a rich source of calcium and it has 160% more calcium than alfalfa sprout - alfalfa sprout has 32mg of calcium in 100 grams and cottage cheese has 83mg of calcium.