Cheddar Cheese vs. Cottage Cheese
Nutrition comparison of Cheddar 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
cheddar cheese
versus
cottage cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheddar cheese and cottage cheese:
- Both cottage cheese and cheddar cheese are high in calcium and protein.
- Cheddar cheese has more riboflavin, folate and Vitamin B12, however, cottage cheese contains more niacin.
- Cheddar cheese is an excellent source of Vitamin A.
- Cottage cheese has 4.8 times less cholesterol than cheddar cheese.
USDA sources for nutritional information: Cheddar Cheese (Cheese, cheddar) and Cottage Cheese (Cheese, cottage, creamed, large or small curd) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cheddar cheese is high in calories and cottage cheese has 76% less calories than cheddar cheese - cottage cheese has 98 calories per 100 grams and cheddar cheese has 403 calories.
For macronutrient ratios, cheddar cheese is much lighter in protein, lighter in carbs and much heavier in fat compared to cottage cheese per calorie. Cheddar cheese has a macronutrient ratio of 23:3:74 and for cottage cheese, 46:14:40 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheddar Cheese | Cottage Cheese | |
|---|---|---|
| Protein | 23% | 46% |
| Carbohydrates | 3% | 14% |
| Fat | 74% | 40% |
| Alcohol | ~ | ~ |
carbohydrates
Both cottage cheese and cheddar cheese are low in carbohydrates - cottage cheese has 3.4g of total carbs per 100 grams and cheddar cheese has 3.4g of carbohydrates.
sugar
Cottage cheese and cheddar cheese contain similar amounts of sugar - cottage cheese has 2.7g of sugar per 100 grams and cheddar cheese has 0.48g of sugar.
Protein
protein
Both cottage cheese and cheddar cheese are high in protein. Cheddar cheese has 106% more protein than cottage cheese - cottage cheese has 11.1g of protein per 100 grams and cheddar cheese has 22.9g of protein.
Fat
saturated fat
Cheddar cheese is high in saturated fat and cottage cheese has 91% less saturated fat than cheddar cheese - cottage cheese has 1.7g of saturated fat per 100 grams and cheddar cheese has 18.9g of saturated fat.
cholesterol
Cottage cheese has 4.8 times less cholesterol than cheddar cheese - cottage cheese has 17mg of cholesterol per 100 grams and cheddar cheese has 99mg of cholesterol.
Vitamins
Vitamin A
Cheddar cheese is an excellent source of Vitamin A and it has 811% more Vitamin A than cottage cheese - cottage cheese has 37ug of Vitamin A per 100 grams and cheddar cheese has 337ug of Vitamin A.
Vitamin D
Cheddar cheese has 700% more Vitamin D than cottage cheese - cottage cheese has 3iu of Vitamin D per 100 grams and cheddar cheese has 24iu of Vitamin D.
Vitamin E
Cottage cheese and cheddar cheese contain similar amounts of Vitamin E - cottage cheese has 0.08mg of Vitamin E per 100 grams and cheddar cheese has 0.71mg of Vitamin E.
Vitamin K
Cheddar cheese and cottage cheese contain similar amounts of Vitamin K - cheddar cheese has 2.4ug of Vitamin K per 100 grams and cottage cheese does not contain significant amounts.
The B Vitamins
Cheddar cheese has more riboflavin, folate and Vitamin B12, however, cottage cheese contains more niacin. Both cheddar cheese and cottage cheese contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Cheddar Cheese | Cottage Cheese | |
|---|---|---|
| Thiamin | 0.029 MG | 0.027 MG |
| Riboflavin | 0.428 MG | 0.163 MG |
| Niacin | 0.059 MG | 0.099 MG |
| Pantothenic acid | 0.41 MG | 0.557 MG |
| Vitamin B6 | 0.066 MG | 0.046 MG |
| Folate | 27 UG | 12 UG |
| Vitamin B12 | 1.1 UG | 0.43 UG |
Minerals
calcium
Both cottage cheese and cheddar cheese are high in calcium. Cheddar cheese has 755% more calcium than cottage cheese - cottage cheese has 83mg of calcium per 100 grams and cheddar cheese has 710mg of calcium.
iron
Cottage cheese and cheddar cheese contain similar amounts of iron - cottage cheese has 0.07mg of iron per 100 grams and cheddar cheese has 0.14mg of iron.
potassium
Cottage cheese and cheddar cheese contain similar amounts of potassium - cottage cheese has 104mg of potassium per 100 grams and cheddar cheese has 76mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cheddar cheese has more alpha linoleic acid (ALA) and DPA than cottage cheese per 100 grams.
| Cheddar Cheese | Cottage Cheese | |
|---|---|---|
| alpha linoleic acid | 0.114 G | 0.017 G |
| DHA | 0.001 G | ~ |
| EPA | 0.01 G | ~ |
| DPA | 0.017 G | ~ |
| Total | 0.142 G | 0.017 G |
omega 6s
Comparing omega-6 fatty acids, cheddar cheese has more linoleic acid than cottage cheese per 100 grams.
| Cheddar Cheese | Cottage Cheese | |
|---|---|---|
| other omega 6 | 0.036 G | ~ |
| linoleic acid | 1.171 G | 0.105 G |
| Total | 1.207 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: Cheddar Cheese (Cheese, cheddar) and Cottage Cheese (Cheese, cottage, creamed, large or small curd) .
Cheddar Cheese 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 % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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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 % |
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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 % |
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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 cheddar cheese contain more calories in 100 grams?Cheddar cheese is high in calories and cottage cheese has 80% less calories than cheddar cheese - cottage cheese has 98 calories in 100g and cheddar cheese has 403 calories.
Is cottage cheese or cheddar cheese better for protein?
Both cottage cheese and cheddar cheese are high in protein. Cheddar cheese has 110% more protein than cottage cheese - cottage cheese has 11.1g of protein per 100 grams and cheddar cheese has 22.9g of protein.
Does cottage cheese or cheddar cheese contain more calcium?
Both cottage cheese and cheddar cheese are high in calcium. Cheddar cheese has 760% more calcium than cottage cheese - cottage cheese has 83mg of calcium in 100 grams and cheddar cheese has 710mg of calcium.