Blue Cheese vs. Cottage Cheese

Nutrition comparison of Blue Cheese and Cottage Cheese

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of blue cheese versus cottage cheese (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in blue cheese and cottage cheese:

  • Both blue cheese and cottage cheese are high in calcium and protein.
  • Blue cheese has more riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
  • Blue cheese is a great source of potassium.
  • Blue cheese is an excellent source of Vitamin A.
  • Cottage cheese has 3.4 times less cholesterol than blue cheese.
Detailed nutritional comparison of blue cheese and cottage cheese 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: Blue Cheese (Cheese, blue) and Cottage Cheese (Cheese, cottage, creamed, large or small curd) . Have a correction or suggestions? Shoot us an email.

Image of Blue Cheese src
Image of Cottage Cheese src

Calories and Carbs

calories

Blue cheese is high in calories and cottage cheese has 72% less calories than blue cheese - blue cheese has 353 calories per 100 grams and cottage cheese has 98 calories.

For macronutrient ratios, blue cheese is much lighter in protein, lighter in carbs and much heavier in fat compared to cottage cheese per calorie. Blue cheese has a macronutrient ratio of 24:3:73 and for cottage cheese, 46:14:40 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Blue Cheese Cottage Cheese
Protein 24% 46%
Carbohydrates 3% 14%
Fat 73% 40%
Alcohol ~ ~

carbohydrates

Both blue cheese and cottage cheese are low in carbohydrates - blue cheese has 2.3g of total carbs per 100 grams and cottage cheese has 3.4g of carbohydrates.

sugar

Blue cheese and cottage cheese contain similar amounts of sugar - blue cheese has 0.5g of sugar per 100 grams and cottage cheese has 2.7g of sugar.

Protein

protein

Both blue cheese and cottage cheese are high in protein. Blue cheese has 92% more protein than cottage cheese - blue cheese has 21.4g of protein per 100 grams and cottage cheese has 11.1g of protein.

Fat

saturated fat

Blue cheese is high in saturated fat and cottage cheese has 91% less saturated fat than blue cheese - blue cheese has 18.7g of saturated fat per 100 grams and cottage cheese has 1.7g of saturated fat.

cholesterol

Cottage cheese has 3.4 times less cholesterol than blue cheese - blue cheese has 75mg of cholesterol per 100 grams and cottage cheese has 17mg of cholesterol.

Vitamins

Vitamin A

Blue cheese is an excellent source of Vitamin A and it has 435% more Vitamin A than cottage cheese - blue cheese has 198ug of Vitamin A per 100 grams and cottage cheese has 37ug of Vitamin A.

Vitamin D

Blue cheese has 600% more Vitamin D than cottage cheese - blue cheese has 21iu of Vitamin D per 100 grams and cottage cheese has 3iu of Vitamin D.

Vitamin E

Blue cheese and cottage cheese contain similar amounts of Vitamin E - blue cheese has 0.25mg of Vitamin E per 100 grams and cottage cheese has 0.08mg of Vitamin E.

Vitamin K

Blue cheese and cottage cheese contain similar amounts of Vitamin K - blue cheese has 2.4ug of Vitamin K per 100 grams and cottage cheese does not contain significant amounts.

The B Vitamins

Blue cheese has more riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12. Both blue cheese and cottage cheese contain significant amounts of thiamin.

Blue Cheese Cottage Cheese
Thiamin 0.029 MG 0.027 MG
Riboflavin 0.382 MG 0.163 MG
Niacin 1.016 MG 0.099 MG
Pantothenic acid 1.729 MG 0.557 MG
Vitamin B6 0.166 MG 0.046 MG
Folate 36 UG 12 UG
Vitamin B12 1.22 UG 0.43 UG

Minerals

calcium

Both blue cheese and cottage cheese are high in calcium. Blue cheese has 536% more calcium than cottage cheese - blue cheese has 528mg of calcium per 100 grams and cottage cheese has 83mg of calcium.

iron

Blue cheese and cottage cheese contain similar amounts of iron - blue cheese has 0.31mg of iron per 100 grams and cottage cheese has 0.07mg of iron.

potassium

Blue cheese is a great source of potassium and it has 146% more potassium than cottage cheese - blue cheese has 256mg 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,

Blue Cheese Cottage Cheese
beta-carotene 74 UG 12 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, blue cheese has more alpha linoleic acid (ALA) than cottage cheese per 100 grams.

Blue Cheese Cottage Cheese
alpha linoleic acid 0.264 G 0.017 G
Total 0.264 G 0.017 G

omega 6s

Comparing omega-6 fatty acids, blue cheese has more linoleic acid than cottage cheese per 100 grams.

Blue Cheese Cottage Cheese
linoleic acid 0.536 G 0.105 G
Total 0.536 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: Blue Cheese (Cheese, blue) and Cottage Cheese (Cheese, cottage, creamed, large or small curd) .

Blue Cheese 28g

( oz )
Daily Values (%)

Cottage Cheese 210g

( cup, large curd )
100KCAL 5%
calories 106%
206KCAL 10%
0.66G 0.3%
carbohydrates 976%
7.1G 3%
0.14G sugar >999% 5.6G
8.1G 13%
total fat 11%
9G 14%
5.3G 29%
47% saturated fat
3.6G 20%
2.2G 37% monounsaturated fat 1.6G
0.23G polyunsaturated fat 13% 0.26G
21MG cholesterol 71% 36MG
325MG 22%
sodium 104%
662MG 44%
Vitamins and Minerals
56UG 8%
Vitamin A 39%
78UG 11%
6IU 1%
Vitamin D 5%
6.3IU 1%
150MG 15%
calcium 16%
174MG 17%
0.09MG 1%
iron 67%
0.15MG 1%
6.5MG 2%
magnesium 162%
17MG 5%
73MG 3%
potassium 199%
218MG 10%
0.01MG 1%
thiamin (Vit B1) 495%
0.06MG 5%
0.11MG 10%
riboflavin (Vit B2) 209%
0.34MG 31%
0.29MG 2%
38% niacin (Vit B3)
0.21MG 2%
0.05MG 4%
Vitamin B6 100%
0.1MG 7%
0.49MG 10%
pantothenic acid (Vit B5) 145%
1.2MG 23%
10UG 3%
folate (Vit B9) 150%
25UG 6%
0.35UG 14%
Vitamin B12 157%
0.9UG 38%
0.07MG 1%
Vitamin E 143%
0.17MG 1%
0.68UG 1%
>999% Vitamin K
6.1G 12%
protein 277%
23G 47%
4.4MG 1%
choline 786%
39MG 9%
0.01MG 1%
copper 495%
0.06MG 5%
fluoride >999%
66UG 2%
0MG 0.1%
manganese
0MG 0.2%
110MG 16%
phosphorus 204%
334MG 48%
4.1UG 8%
selenium 388%
20UG 37%
0.75MG 9%
zinc 12%
0.84MG 11%
12G Water >999% 168G


NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, dietary fiber, chlorine, chromium, iodine, molybdenum, Vitamin C, biotin (Vit B7), trans fat.

FAQ

Does blue cheese or cottage cheese contain more calories in 100 grams?
Blue cheese is high in calories and cottage cheese has 70% less calories than blue cheese - blue cheese has 353 calories in 100g and cottage cheese has 98 calories.

Is blue cheese or cottage cheese better for protein?
Both blue cheese and cottage cheese are high in protein. Blue cheese has 90% more protein than cottage cheese - blue cheese has 21.4g of protein per 100 grams and cottage cheese has 11.1g of protein.

Does blue cheese or cottage cheese contain more calcium?
Both blue cheese and cottage cheese are high in calcium. Blue cheese has 540% more calcium than cottage cheese - blue cheese has 528mg of calcium in 100 grams and cottage cheese has 83mg of calcium.