Beef vs. Cottage Cheese
Nutrition comparison of Cooked Beef and Cottage Cheese
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
beef
versus
cottage cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and cottage cheese:
- Both beef and cottage cheese are high in protein.
- Beef has more thiamin, niacin, Vitamin B6 and Vitamin B12.
- Beef is a great source of iron and potassium.
- Cottage cheese has 4.1 times less cholesterol than beef.
- Cottage cheese is an excellent source of calcium.
USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Cottage Cheese (Cheese, cottage, creamed, large or small curd) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Beef is high in calories and cottage cheese has 65% less calories than beef - beef has 277 calories per 100 grams and cottage cheese has 98 calories.
For macronutrient ratios, beef is lighter in protein, lighter in carbs and much heavier in fat compared to cottage cheese per calorie. Beef has a macronutrient ratio of 38:0:62 and for cottage cheese, 46:14:40 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | Cottage Cheese | |
|---|---|---|
| Protein | 38% | 46% |
| Carbohydrates | ~ | 14% |
| Fat | 62% | 40% |
| Alcohol | ~ | ~ |
carbohydrates
Both cottage cheese and beef are low in carbohydrates - cottage cheese has 3.4g of total carbs per 100 grams and beef does not contain significant amounts.
sugar
Beef has less sugar than cottage cheese - cottage cheese has 2.7g of sugar per 100 grams and beef does not contain significant amounts.
Protein
protein
Both beef and cottage cheese are high in protein. Beef has 128% more protein than cottage cheese - beef has 25.4g of protein per 100 grams and cottage cheese has 11.1g of protein.
Fat
saturated fat
Beef is high in saturated fat and cottage cheese has 77% less saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and cottage cheese has 1.7g of saturated fat.
trans fat
Cottage cheese has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and cottage cheese does not contain significant amounts.
cholesterol
Cottage cheese has 4.1 times less cholesterol than beef - beef has 88mg of cholesterol per 100 grams and cottage cheese has 17mg of cholesterol.
Vitamins
Vitamin A
Cottage cheese has 11 times more Vitamin A than beef - beef has 3ug of Vitamin A per 100 grams and cottage cheese has 37ug of Vitamin A.
Vitamin D
Beef and cottage cheese contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and cottage cheese has 3iu of Vitamin D.
Vitamin E
Beef and cottage cheese contain similar amounts of Vitamin E - beef has 0.12mg of Vitamin E per 100 grams and cottage cheese has 0.08mg of Vitamin E.
Vitamin K
Beef and cottage cheese contain similar amounts of Vitamin K - beef has 3ug of Vitamin K per 100 grams and cottage cheese does not contain significant amounts.
The B Vitamins
Beef has more thiamin, niacin, Vitamin B6 and Vitamin B12. Both beef and cottage cheese contain significant amounts of riboflavin, pantothenic acid and folate.
| Beef | Cottage Cheese | |
|---|---|---|
| Thiamin | 0.051 MG | 0.027 MG |
| Riboflavin | 0.176 MG | 0.163 MG |
| Niacin | 4.537 MG | 0.099 MG |
| Pantothenic acid | 0.658 MG | 0.557 MG |
| Vitamin B6 | 0.336 MG | 0.046 MG |
| Folate | 11 UG | 12 UG |
| Vitamin B12 | 2.9 UG | 0.43 UG |
Minerals
calcium
Cottage cheese is an excellent source of calcium and it has 137% more calcium than beef - beef has 35mg of calcium per 100 grams and cottage cheese has 83mg of calcium.
iron
Beef is a great source of iron and it has 31 times more iron than cottage cheese - beef has 2.3mg of iron per 100 grams and cottage cheese has 0.07mg of iron.
potassium
Beef is a great source of potassium and it has 164% more potassium than cottage cheese - beef has 275mg of potassium per 100 grams and cottage cheese has 104mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, beef has more alpha linoleic acid (ALA) than cottage cheese per 100 grams.
| Beef | Cottage Cheese | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.017 G |
| Total | 0.056 G | 0.017 G |
omega 6s
Comparing omega-6 fatty acids, beef has more linoleic acid than cottage cheese per 100 grams.
| Beef | Cottage Cheese | |
|---|---|---|
| other omega 6 | 0.012 G | ~ |
| linoleic acid | 0.39 G | 0.105 G |
| Total | 0.402 G | 0.105 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: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Cottage Cheese (Cheese, cottage, creamed, large or small curd) .
Cooked Beef g
()
|
Daily Values (%) |
Cottage Cheese g
()
|
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|---|---|---|---|---|---|---|---|
| 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 beef or cottage cheese contain more calories in 100 grams?Beef is high in calories and cottage cheese has 70% less calories than beef - beef has 277 calories in 100g and cottage cheese has 98 calories.
Is beef or cottage cheese better for protein?
Both beef and cottage cheese are high in protein. Beef has 130% more protein than cottage cheese - beef has 25.4g of protein per 100 grams and cottage cheese has 11.1g of protein.
Does beef or cottage cheese contain more calcium?
Cottage cheese is a rich source of calcium and it has 140% more calcium than beef - beef has 35mg of calcium in 100 grams and cottage cheese has 83mg of calcium.