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.
Detailed nutritional comparison of cottage cheese and avocado is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Cottage Cheese src
Image of Avocado src

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 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 Avocado .

Note: The specific food items compared are: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Avocado (Avocados, raw, California) .

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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.

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