Cottage Cheese vs. Chicken
Nutrition comparison of Cottage Cheese and Cooked Chicken
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cottage cheese
versus
cooked
chicken
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cottage cheese and chicken:
- Both chicken and cottage cheese are high in protein.
- Chicken has more thiamin, niacin, pantothenic acid and Vitamin B6, however, cottage cheese contains more folate.
- Chicken is an excellent source of potassium.
- Cottage cheese has 5.2 times less cholesterol than chicken.
- Cottage cheese is an excellent source of calcium.
USDA sources for nutritional information: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Chicken (Chicken, ground, crumbles, cooked, pan-browned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chicken is high in calories and cottage cheese has 48% less calories than chicken - chicken has 189 calories per 100 grams and cottage cheese has 98 calories.
For macronutrient ratios, cottage cheese is heavier in carbs, lighter in fat and similar to chicken for protein. Cottage cheese has a macronutrient ratio of 46:14:40 and for chicken, 49:0:51 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cottage Cheese | Chicken | |
|---|---|---|
| Protein | 46% | 49% |
| Carbohydrates | 14% | ~ |
| Fat | 40% | 51% |
| Alcohol | ~ | ~ |
carbohydrates
Both cottage cheese and chicken are low in carbohydrates - cottage cheese has 3.4g of total carbs per 100 grams and chicken does not contain significant amounts.
sugar
Chicken has less sugar than cottage cheese - cottage cheese has 2.7g of sugar per 100 grams and chicken does not contain significant amounts.
Protein
protein
Both chicken and cottage cheese are high in protein. Chicken has 109% more protein than cottage cheese - chicken has 23.3g of protein per 100 grams and cottage cheese has 11.1g of protein.
Fat
saturated fat
Cottage cheese has 45% less saturated fat than chicken - chicken has 3.1g of saturated fat per 100 grams and cottage cheese has 1.7g of saturated fat.
trans fat
Both chicken and cottage cheese are low in trans fat - chicken has 0.09g of trans fat per 100 grams and cottage cheese does not contain significant amounts.
cholesterol
Cottage cheese has 5.2 times less cholesterol than chicken - chicken has 107mg of cholesterol per 100 grams and cottage cheese has 17mg of cholesterol.
Vitamins
Vitamin A
Cottage cheese has more Vitamin A than chicken - cottage cheese has 37ug of Vitamin A per 100 grams and chicken does not contain significant amounts.
Vitamin D
Cottage cheese and chicken contain similar amounts of Vitamin D - cottage cheese has 3iu of Vitamin D per 100 grams and chicken does not contain significant amounts.
Vitamin E
Chicken and cottage cheese contain similar amounts of Vitamin E - chicken has 0.39mg of Vitamin E per 100 grams and cottage cheese has 0.08mg of Vitamin E.
Vitamin K
Chicken and cottage cheese contain similar amounts of Vitamin K - chicken has 2.1ug of Vitamin K per 100 grams and cottage cheese does not contain significant amounts.
The B Vitamins
Chicken has more thiamin, niacin, pantothenic acid and Vitamin B6, however, cottage cheese contains more folate. Both cottage cheese and chicken contain significant amounts of riboflavin and Vitamin B12.
| Cottage Cheese | Chicken | |
|---|---|---|
| Thiamin | 0.027 MG | 0.121 MG |
| Riboflavin | 0.163 MG | 0.302 MG |
| Niacin | 0.099 MG | 7.107 MG |
| Pantothenic acid | 0.557 MG | 1.327 MG |
| Vitamin B6 | 0.046 MG | 0.538 MG |
| Folate | 12 UG | 2 UG |
| Vitamin B12 | 0.43 UG | 0.51 UG |
Minerals
calcium
Cottage cheese is an excellent source of calcium and it has 938% more calcium than chicken - chicken has 8mg of calcium per 100 grams and cottage cheese has 83mg of calcium.
iron
Chicken has 12 times more iron than cottage cheese - chicken has 0.93mg of iron per 100 grams and cottage cheese has 0.07mg of iron.
potassium
Chicken is an excellent source of potassium and it has 551% more potassium than cottage cheese - chicken has 677mg of potassium per 100 grams and cottage cheese has 104mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chicken has more alpha linoleic acid (ALA), DHA and DPA than cottage cheese per 100 grams.
| Cottage Cheese | Chicken | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 0.1 G |
| DHA | ~ | 0.031 G |
| EPA | ~ | 0.008 G |
| DPA | ~ | 0.016 G |
| Total | 0.017 G | 0.155 G |
omega 6s
Comparing omega-6 fatty acids, chicken has more linoleic acid than cottage cheese per 100 grams.
| Cottage Cheese | Chicken | |
|---|---|---|
| linoleic acid | 0.105 G | 1.818 G |
| other omega 6 | ~ | 0.02 G |
| Total | 0.105 G | 1.838 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 Chicken .
Note: The specific food items compared are: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Chicken (Chicken, ground, crumbles, cooked, pan-browned) .
Cottage Cheese g
()
|
Daily Values (%) |
Cooked Chicken g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
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5% | iron | 5% |
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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 % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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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% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
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5% | iodine | 5% |
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UG % | |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does chicken or cottage cheese contain more calories in 100 grams?Chicken is high in calories and cottage cheese has 50% less calories than chicken - chicken has 189 calories in 100g and cottage cheese has 98 calories.
Is chicken or cottage cheese better for protein?
Both chicken and cottage cheese are high in protein. Chicken has 110% more protein than cottage cheese - chicken has 23.3g of protein per 100 grams and cottage cheese has 11.1g of protein.
Does chicken or cottage cheese contain more calcium?
Cottage cheese is a rich source of calcium and it has 940% more calcium than chicken - chicken has 8mg of calcium in 100 grams and cottage cheese has 83mg of calcium.
Does chicken or cottage cheese contain more potassium?
Chicken is a rich source of potassium and it has 550% more potassium than cottage cheese - chicken has 677mg of potassium in 100 grams and cottage cheese has 104mg of potassium.