Butter, Unsalted vs. Cottage Cheese
Nutrition comparison of Butter, Unsalted and Cottage Cheese
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
butter, unsalted
versus
cottage cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in butter, unsalted and cottage cheese:
- Butter, unsalted is an excellent source of Vitamin A.
- Cottage cheese has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Cottage cheese is a great source of protein.
- Cottage cheese is an excellent source of calcium.
USDA sources for nutritional information: Butter, Unsalted (Butter, without salt) and Cottage Cheese (Cheese, cottage, creamed, large or small curd) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Butter, unsalted is high in calories and cottage cheese has 86% less calories than butter, unsalted - cottage cheese has 98 calories per 100 grams and butter, unsalted has 717 calories.
For macronutrient ratios, butter, unsalted is much lighter in protein, lighter in carbs and much heavier in fat compared to cottage cheese per calorie. Butter, unsalted has a macronutrient ratio of 0:0:100 and for cottage cheese, 46:14:40 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Butter, Unsalted | Cottage Cheese | |
|---|---|---|
| Protein | ~ | 46% |
| Carbohydrates | ~ | 14% |
| Fat | 100% | 40% |
| Alcohol | ~ | ~ |
carbohydrates
Both cottage cheese and butter, unsalted are low in carbohydrates - cottage cheese has 3.4g of total carbs per 100 grams and butter, unsalted has 0.06g of carbohydrates.
The carbs in cottage cheese and butter, unsalted are both made of 100% sugar.
sugar
Cottage cheese and butter, unsalted contain similar amounts of sugar - cottage cheese has 2.7g of sugar per 100 grams and butter, unsalted has 0.06g of sugar.
Protein
protein
Cottage cheese is a great source of protein and it has 12 times more protein than butter, unsalted - cottage cheese has 11.1g of protein per 100 grams and butter, unsalted has 0.85g of protein.
Fat
saturated fat
Butter, unsalted is high in saturated fat and cottage cheese has 97% less saturated fat than butter, unsalted - cottage cheese has 1.7g of saturated fat per 100 grams and butter, unsalted has 50.5g of saturated fat.
cholesterol
Butter, unsalted is high in cholesterol and cottage cheese has 92% less cholesterol than butter, unsalted - cottage cheese has 17mg of cholesterol per 100 grams and butter, unsalted has 215mg of cholesterol.
Vitamins
Vitamin A
Butter, unsalted is an excellent source of Vitamin A and it has 17 times more Vitamin A than cottage cheese - cottage cheese has 37ug of Vitamin A per 100 grams and butter, unsalted has 684ug of Vitamin A.
Vitamin D
Cottage cheese and butter, unsalted contain similar amounts of Vitamin D - cottage cheese has 3iu of Vitamin D per 100 grams and butter, unsalted does not contain significant amounts.
Vitamin E
Butter, unsalted has 28 times more Vitamin E than cottage cheese - cottage cheese has 0.08mg of Vitamin E per 100 grams and butter, unsalted has 2.3mg of Vitamin E.
Vitamin K
Butter, unsalted has more Vitamin K than cottage cheese - butter, unsalted has 7ug of Vitamin K per 100 grams and cottage cheese does not contain significant amounts.
The B Vitamins
Cottage cheese has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Butter, Unsalted | Cottage Cheese | |
|---|---|---|
| Thiamin | 0.005 MG | 0.027 MG |
| Riboflavin | 0.034 MG | 0.163 MG |
| Niacin | 0.042 MG | 0.099 MG |
| Pantothenic acid | 0.11 MG | 0.557 MG |
| Vitamin B6 | 0.003 MG | 0.046 MG |
| Folate | 3 UG | 12 UG |
| Vitamin B12 | 0.17 UG | 0.43 UG |
Minerals
calcium
Cottage cheese is an excellent source of calcium and it has 246% more calcium than butter, unsalted - cottage cheese has 83mg of calcium per 100 grams and butter, unsalted has 24mg of calcium.
iron
Cottage cheese and butter, unsalted contain similar amounts of iron - cottage cheese has 0.07mg of iron per 100 grams and butter, unsalted has 0.02mg of iron.
potassium
Cottage cheese has 333% more potassium than butter, unsalted - cottage cheese has 104mg of potassium per 100 grams and butter, unsalted has 24mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, butter, unsalted has more alpha linoleic acid (ALA) than cottage cheese per 100 grams.
| Butter, Unsalted | Cottage Cheese | |
|---|---|---|
| alpha linoleic acid | 1.18 G | 0.017 G |
| Total | 1.18 G | 0.017 G |
omega 6s
Comparing omega-6 fatty acids, butter, unsalted has more linoleic acid than cottage cheese per 100 grams.
| Butter, Unsalted | Cottage Cheese | |
|---|---|---|
| other omega 6 | 0.138 G | ~ |
| linoleic acid | 1.83 G | 0.105 G |
| Total | 1.968 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: Butter, Unsalted (Butter, without salt) and Cottage Cheese (Cheese, cottage, creamed, large or small curd) .
Butter, Unsalted 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 % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 cottage cheese or butter, unsalted contain more calories in 100 grams?Butter, unsalted is high in calories and cottage cheese has 90% less calories than butter, unsalted - cottage cheese has 98 calories in 100g and butter, unsalted has 717 calories.
Is cottage cheese or butter, unsalted better for protein?
Cottage cheese is a great source of protein and it has 12 times more protein than butter, unsalted - cottage cheese has 11.1g of protein per 100 grams and butter, unsalted has 0.85g of protein.
Does cottage cheese or butter, unsalted contain more calcium?
Cottage cheese is a rich source of calcium and it has 250% more calcium than butter, unsalted - cottage cheese has 83mg of calcium in 100 grams and butter, unsalted has 24mg of calcium.