Cottage Cheese vs. Avocado
Nutrition comparison of Cottage Cheese and Avocado
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cottage cheese
versus
avocado
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cottage cheese and avocado:
- Avocado has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, cottage cheese contains more Vitamin B12.
- Avocado has signficantly more Vitamin C than cottage cheese.
- Avocado is an excellent source of dietary fiber and potassium.
- 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 Avocado (Avocados, raw, California) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Avocado is high in calories and cottage cheese has 41% less calories than avocado - avocado has 167 calories per 100 grams and cottage cheese has 98 calories.
For macronutrient ratios, cottage cheese is much heavier in protein, lighter in carbs and much lighter in fat compared to avocado per calorie. Cottage cheese has a macronutrient ratio of 46:14:40 and for avocado, 4:19:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cottage Cheese | Avocado | |
|---|---|---|
| Protein | 46% | 4% |
| Carbohydrates | 14% | 19% |
| Fat | 40% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Avocado and cottage cheese contain similar amounts of carbs - avocado has 8.6g of total carbs per 100 grams and cottage cheese has 3.4g of carbohydrates.
dietary fiber
Avocado is an excellent source of dietary fiber and it has more dietary fiber than cottage cheese - avocado has 6.8g of dietary fiber per 100 grams and cottage cheese does not contain significant amounts.
sugar
Avocado and cottage cheese contain similar amounts of sugar - avocado has 0.3g 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 467% more protein than avocado - avocado has 2g of protein per 100 grams and cottage cheese has 11.1g of protein.
Fat
saturated fat
Avocado and cottage cheese contain similar amounts of saturated fat - avocado has 2.1g of saturated fat per 100 grams and cottage cheese has 1.7g of saturated fat.
cholesterol
Avocado has less cholesterol than cottage cheese - cottage cheese has 17mg of cholesterol per 100 grams and avocado does not contain significant amounts.
Vitamins
Vitamin C
Avocado has signficantly more Vitamin C than cottage cheese - avocado has 8.8mg of Vitamin C per 100 grams and cottage cheese does not contain significant amounts.
Vitamin A
Cottage cheese has 429% more Vitamin A than avocado - avocado has 7ug of Vitamin A per 100 grams and cottage cheese has 37ug of Vitamin A.
Vitamin D
Cottage cheese and avocado contain similar amounts of Vitamin D - cottage cheese has 3iu of Vitamin D per 100 grams and avocado does not contain significant amounts.
Vitamin E
Avocado has 23 times more Vitamin E than cottage cheese - avocado has 2mg of Vitamin E per 100 grams and cottage cheese has 0.08mg of Vitamin E.
Vitamin K
Avocado has more Vitamin K than cottage cheese - avocado has 21ug of Vitamin K per 100 grams and cottage cheese does not contain significant amounts.
The B Vitamins
Avocado has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, cottage cheese contains more Vitamin B12. Both cottage cheese and avocado contain significant amounts of riboflavin.
| Cottage Cheese | Avocado | |
|---|---|---|
| Thiamin | 0.027 MG | 0.075 MG |
| Riboflavin | 0.163 MG | 0.143 MG |
| Niacin | 0.099 MG | 1.912 MG |
| Pantothenic acid | 0.557 MG | 1.463 MG |
| Vitamin B6 | 0.046 MG | 0.287 MG |
| Folate | 12 UG | 89 UG |
| Vitamin B12 | 0.43 UG | ~ |
Minerals
calcium
Cottage cheese is an excellent source of calcium and it has 538% more calcium than avocado - avocado has 13mg of calcium per 100 grams and cottage cheese has 83mg of calcium.
iron
Avocado has 771% more iron than cottage cheese - avocado has 0.61mg of iron per 100 grams and cottage cheese has 0.07mg of iron.
potassium
Avocado is an excellent source of potassium and it has 388% more potassium than cottage cheese - avocado has 507mg 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 | Avocado | |
|---|---|---|
| beta-carotene | 12 UG | 63 UG |
| alpha-carotene | ~ | 24 UG |
| lutein + zeaxanthin | ~ | 271 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, avocado has more alpha linoleic acid (ALA) than cottage cheese per 100 grams.
| Cottage Cheese | Avocado | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 0.125 G |
| Total | 0.017 G | 0.125 G |
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than cottage cheese per 100 grams.
| Cottage Cheese | Avocado | |
|---|---|---|
| linoleic acid | 0.105 G | 1.674 G |
| other omega 6 | ~ | 0.015 G |
| Total | 0.105 G | 1.689 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 Avocado (Avocados, raw, California) .
Cottage Cheese g
()
|
Daily Values (%) |
Avocado 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 avocado or cottage cheese contain more calories in 100 grams?Avocado is high in calories and cottage cheese has 40% less calories than avocado - avocado has 167 calories in 100g and cottage cheese has 98 calories.
Is avocado or cottage cheese better for protein?
Cottage cheese is a great source of protein and it has 470% more protein than avocado - avocado has 2g of protein per 100 grams and cottage cheese has 11.1g of protein.
Does avocado or cottage cheese contain more calcium?
Cottage cheese is a rich source of calcium and it has 540% more calcium than avocado - avocado has 13mg of calcium in 100 grams and cottage cheese has 83mg of calcium.
Does avocado or cottage cheese contain more potassium?
Avocado is a rich source of potassium and it has 390% more potassium than cottage cheese - avocado has 507mg of potassium in 100 grams and cottage cheese has 104mg of potassium.