Cottage Cheese vs. Cocoa Powder
Nutrition comparison of Cottage Cheese and Cocoa Powder
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cottage cheese
versus
cocoa powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cottage cheese and cocoa powder:
- Both cocoa powder and cottage cheese are high in calcium and protein.
- Cocoa powder has more thiamin, niacin, Vitamin B6 and folate, however, cottage cheese contains more pantothenic acid and Vitamin B12.
- Cocoa powder is an excellent source of dietary fiber, iron and potassium.
USDA sources for nutritional information: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Cocoa Powder (Cocoa, dry powder, unsweetened) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cocoa powder is high in calories and cottage cheese has 57% less calories than cocoa powder - cocoa powder has 228 calories per 100 grams and cottage cheese has 98 calories.
For macronutrient ratios, cottage cheese is much heavier in protein, much lighter in carbs and heavier in fat compared to cocoa powder per calorie. Cottage cheese has a macronutrient ratio of 46:14:40 and for cocoa powder, 19:54:27 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cottage Cheese | Cocoa Powder | |
|---|---|---|
| Protein | 46% | 19% |
| Carbohydrates | 14% | 54% |
| Fat | 40% | 27% |
| Alcohol | ~ | ~ |
carbohydrates
Cocoa powder is high in carbohydrates and cottage cheese has 94% less carbohydrates than cocoa powder - cocoa powder has 57.9g of total carbs per 100 grams and cottage cheese has 3.4g of carbohydrates.
dietary fiber
Cocoa powder is an excellent source of dietary fiber and it has more dietary fiber than cottage cheese - cocoa powder has 37g of dietary fiber per 100 grams and cottage cheese does not contain significant amounts.
sugar
Cocoa powder and cottage cheese contain similar amounts of sugar - cocoa powder has 1.8g of sugar per 100 grams and cottage cheese has 2.7g of sugar.
Protein
protein
Both cocoa powder and cottage cheese are high in protein. Cocoa powder has 76% more protein than cottage cheese - cocoa powder has 19.6g of protein per 100 grams and cottage cheese has 11.1g of protein.
Fat
saturated fat
Cocoa powder is high in saturated fat and cottage cheese has 79% less saturated fat than cocoa powder - cocoa powder has 8.1g of saturated fat per 100 grams and cottage cheese has 1.7g of saturated fat.
cholesterol
Cocoa powder has less cholesterol than cottage cheese - cottage cheese has 17mg of cholesterol per 100 grams and cocoa powder does not contain significant amounts.
Vitamins
Vitamin A
Cottage cheese has more Vitamin A than cocoa powder - cottage cheese has 37ug of Vitamin A per 100 grams and cocoa powder does not contain significant amounts.
Vitamin D
Cottage cheese and cocoa powder contain similar amounts of Vitamin D - cottage cheese has 3iu of Vitamin D per 100 grams and cocoa powder does not contain significant amounts.
Vitamin E
Cocoa powder and cottage cheese contain similar amounts of Vitamin E - cocoa powder has 0.1mg of Vitamin E per 100 grams and cottage cheese has 0.08mg of Vitamin E.
Vitamin K
Cocoa powder and cottage cheese contain similar amounts of Vitamin K - cocoa powder has 2.5ug of Vitamin K per 100 grams and cottage cheese does not contain significant amounts.
The B Vitamins
Cocoa powder has more thiamin, niacin, Vitamin B6 and folate, however, cottage cheese contains more pantothenic acid and Vitamin B12. Both cottage cheese and cocoa powder contain significant amounts of riboflavin.
| Cottage Cheese | Cocoa Powder | |
|---|---|---|
| Thiamin | 0.027 MG | 0.078 MG |
| Riboflavin | 0.163 MG | 0.241 MG |
| Niacin | 0.099 MG | 2.185 MG |
| Pantothenic acid | 0.557 MG | 0.254 MG |
| Vitamin B6 | 0.046 MG | 0.118 MG |
| Folate | 12 UG | 32 UG |
| Vitamin B12 | 0.43 UG | ~ |
Minerals
calcium
Both cocoa powder and cottage cheese are high in calcium. Cocoa powder has 54% more calcium than cottage cheese - cocoa powder has 128mg of calcium per 100 grams and cottage cheese has 83mg of calcium.
iron
Cocoa powder is an excellent source of iron and it has 197 times more iron than cottage cheese - cocoa powder has 13.9mg of iron per 100 grams and cottage cheese has 0.07mg of iron.
potassium
Cocoa powder is an excellent source of potassium and it has 13 times more potassium than cottage cheese - cocoa powder has 1524mg 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,
| Cottage Cheese | Cocoa Powder | |
|---|---|---|
| beta-carotene | 12 UG | ~ |
| lutein + zeaxanthin | ~ | 38 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, cocoa powder has more linoleic acid than cottage cheese per 100 grams.
| Cottage Cheese | Cocoa Powder | |
|---|---|---|
| linoleic acid | 0.105 G | 0.44 G |
| Total | 0.105 G | 0.44 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: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Cocoa Powder (Cocoa, dry powder, unsweetened) .
Cottage Cheese g
()
|
Daily Values (%) |
Cocoa Powder 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 % |
|
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 % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
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 cocoa powder or cottage cheese contain more calories in 100 grams?Cocoa powder is high in calories and cottage cheese has 60% less calories than cocoa powder - cocoa powder has 228 calories in 100g and cottage cheese has 98 calories.
Is cocoa powder or cottage cheese better for protein?
Both cocoa powder and cottage cheese are high in protein. Cocoa powder has 80% more protein than cottage cheese - cocoa powder has 19.6g of protein per 100 grams and cottage cheese has 11.1g of protein.
Does cocoa powder or cottage cheese have more carbohydrates?
By weight, cocoa powder is high in carbohydrates and cottage cheese has 90% fewer carbohydrates than cocoa powder - cocoa powder has 57.9g of carbs for 100g and cottage cheese has 3.4g of carbohydrates.
Does cocoa powder or cottage cheese contain more calcium?
Both cocoa powder and cottage cheese are high in calcium. Cocoa powder has 50% more calcium than cottage cheese - cocoa powder has 128mg of calcium in 100 grams and cottage cheese has 83mg of calcium.
Does cocoa powder or cottage cheese contain more iron?
Cocoa powder is an abundant source of iron and it has 197 times more iron than cottage cheese - cocoa powder has 13.9mg of iron in 100 grams and cottage cheese has 0.07mg of iron.
Does cocoa powder or cottage cheese contain more potassium?
Cocoa powder is a rich source of potassium and it has 13 times more potassium than cottage cheese - cocoa powder has 1524mg of potassium in 100 grams and cottage cheese has 104mg of potassium.