Cottage Cheese vs. Arugula
Nutrition comparison of Cottage Cheese and Arugula
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cottage cheese
versus
arugula
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cottage cheese and arugula:
- Both arugula and cottage cheese are high in calcium.
- Arugula has 18.9 times less saturated fat than cottage cheese.
- Arugula has more folate, however, cottage cheese contains more Vitamin B12.
- Arugula has signficantly less calories than cottage cheese.
- Arugula has signficantly more dietary fiber than cottage cheese.
- Arugula is a great source of Vitamin A, Vitamin C and Vitamin K.
- Arugula is an excellent source of potassium.
- Cottage cheese is a great source of protein.
USDA sources for nutritional information: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Arugula (Arugula, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Arugula has signficantly less calories than cottage cheese - arugula has 25 calories per 100 grams and cottage cheese has 98 calories.
For macronutrient ratios, cottage cheese is lighter in protein, much lighter in carbs and much heavier in fat compared to arugula per calorie. Cottage cheese has a macronutrient ratio of 46:14:40 and for arugula, 50:50:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cottage Cheese | Arugula | |
|---|---|---|
| Protein | 46% | 50% |
| Carbohydrates | 14% | 50% |
| Fat | 40% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both arugula and cottage cheese are low in carbohydrates - arugula has 3.7g of total carbs per 100 grams and cottage cheese has 3.4g of carbohydrates.
The carbs in arugula are made of 56% sugar and 44% dietary fiber, whereas the carbs in cottage cheese comprise of 100% sugar.
dietary fiber
Arugula has signficantly more dietary fiber than cottage cheese - arugula has 1.6g of dietary fiber per 100 grams and cottage cheese does not contain significant amounts.
sugar
Arugula and cottage cheese contain similar amounts of sugar - arugula has 2.1g 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 331% more protein than arugula - arugula has 2.6g of protein per 100 grams and cottage cheese has 11.1g of protein.
Fat
saturated fat
Arugula has 18.9 times less saturated fat than cottage cheese - arugula has 0.09g of saturated fat per 100 grams and cottage cheese has 1.7g of saturated fat.
cholesterol
Arugula has less cholesterol than cottage cheese - cottage cheese has 17mg of cholesterol per 100 grams and arugula does not contain significant amounts.
Vitamins
Vitamin C
Arugula is a great source of Vitamin C and it has more Vitamin C than cottage cheese - arugula has 15mg of Vitamin C per 100 grams and cottage cheese does not contain significant amounts.
Vitamin A
Arugula is a great source of Vitamin A and it has 222% more Vitamin A than cottage cheese - arugula has 119ug of Vitamin A per 100 grams and cottage cheese has 37ug of Vitamin A.
Vitamin D
Cottage cheese and arugula contain similar amounts of Vitamin D - cottage cheese has 3iu of Vitamin D per 100 grams and arugula does not contain significant amounts.
Vitamin E
Arugula and cottage cheese contain similar amounts of Vitamin E - arugula has 0.43mg of Vitamin E per 100 grams and cottage cheese has 0.08mg of Vitamin E.
Vitamin K
Arugula is a great source of Vitamin K and it has more Vitamin K than cottage cheese - arugula has 108.6ug of Vitamin K per 100 grams and cottage cheese does not contain significant amounts.
The B Vitamins
Arugula has more folate, however, cottage cheese contains more Vitamin B12. Both cottage cheese and arugula contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Cottage Cheese | Arugula | |
|---|---|---|
| Thiamin | 0.027 MG | 0.044 MG |
| Riboflavin | 0.163 MG | 0.086 MG |
| Niacin | 0.099 MG | 0.305 MG |
| Pantothenic acid | 0.557 MG | 0.437 MG |
| Vitamin B6 | 0.046 MG | 0.073 MG |
| Folate | 12 UG | 97 UG |
| Vitamin B12 | 0.43 UG | ~ |
Minerals
calcium
Both arugula and cottage cheese are high in calcium. Arugula has 93% more calcium than cottage cheese - arugula has 160mg of calcium per 100 grams and cottage cheese has 83mg of calcium.
iron
Arugula has 19 times more iron than cottage cheese - arugula has 1.5mg of iron per 100 grams and cottage cheese has 0.07mg of iron.
potassium
Arugula is an excellent source of potassium and it has 255% more potassium than cottage cheese - arugula has 369mg 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 | Arugula | |
|---|---|---|
| beta-carotene | 12 UG | 1424 UG |
| lutein + zeaxanthin | ~ | 3555 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, arugula has more alpha linoleic acid (ALA) than cottage cheese per 100 grams.
| Cottage Cheese | Arugula | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 0.17 G |
| Total | 0.017 G | 0.17 G |
omega 6s
Comparing omega-6 fatty acids, both cottage cheese and arugula contain significant amounts of linoleic acid.
| Cottage Cheese | Arugula | |
|---|---|---|
| linoleic acid | 0.105 G | 0.13 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.105 G | 0.132 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 Arugula (Arugula, raw) .
Cottage Cheese g
()
|
Daily Values (%) |
Arugula 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 arugula or cottage cheese contain more calories in 100 grams?Arugula has signficantly less calories than cottage cheese - arugula has 25 calories in 100g and cottage cheese has 98 calories.
Is arugula or cottage cheese better for protein?
Cottage cheese is a great source of protein and it has 330% more protein than arugula - arugula has 2.6g of protein per 100 grams and cottage cheese has 11.1g of protein.
Does arugula or cottage cheese have more carbohydrates?
By weight, both arugula and cottage cheese are low in carbohydrates - arugula has 3.7g of carbs for 100g and cottage cheese has 3.4g of carbohydrates. the carbs in arugula are made of 60% sugar and 40% dietary fiber, whereas the carbs in cottage cheese comprise of 100% sugar.
Does arugula or cottage cheese contain more calcium?
Both arugula and cottage cheese are high in calcium. Arugula has 90% more calcium than cottage cheese - arugula has 160mg of calcium in 100 grams and cottage cheese has 83mg of calcium.
Does arugula or cottage cheese contain more potassium?
Arugula is a rich source of potassium and it has 260% more potassium than cottage cheese - arugula has 369mg of potassium in 100 grams and cottage cheese has 104mg of potassium.