Cottage Cheese vs. Coconut Cream
Nutrition comparison of Cottage Cheese and Coconut Cream
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cottage cheese
versus
coconut cream
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cottage cheese and coconut cream:
- Coconut cream is a great source of dietary fiber and iron.
- Coconut cream is an excellent source of potassium.
- Cottage cheese has more riboflavin, pantothenic acid and Vitamin B12, however, coconut cream contains more niacin.
- Cottage cheese is a great source of protein.
- Cottage cheese is an excellent source of calcium.
USDA sources for nutritional information: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Coconut Cream (Nuts, coconut cream, raw (liquid expressed from grated meat)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut cream is high in calories and cottage cheese has 70% less calories than coconut cream - coconut cream has 330 calories per 100 grams and cottage cheese has 98 calories.
For macronutrient ratios, cottage cheese is much heavier in protein, heavier in carbs and much lighter in fat compared to coconut cream per calorie. Cottage cheese has a macronutrient ratio of 46:14:40 and for coconut cream, 4:8:89 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cottage Cheese | Coconut Cream | |
|---|---|---|
| Protein | 46% | 4% |
| Carbohydrates | 14% | 8% |
| Fat | 40% | 89% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut cream and cottage cheese contain similar amounts of carbs - coconut cream has 6.7g of total carbs per 100 grams and cottage cheese has 3.4g of carbohydrates.
dietary fiber
Coconut cream is a great source of dietary fiber and it has more dietary fiber than cottage cheese - coconut cream has 2.2g of dietary fiber per 100 grams and cottage cheese does not contain significant amounts.
sugar
Coconut cream has less sugar than cottage cheese - cottage cheese has 2.7g of sugar per 100 grams and coconut cream does not contain significant amounts.
Protein
protein
Cottage cheese is a great source of protein and it has 206% more protein than coconut cream - coconut cream has 3.6g of protein per 100 grams and cottage cheese has 11.1g of protein.
Fat
saturated fat
Coconut cream is high in saturated fat and cottage cheese has 94% less saturated fat than coconut cream - coconut cream has 30.8g of saturated fat per 100 grams and cottage cheese has 1.7g of saturated fat.
cholesterol
Coconut cream has less cholesterol than cottage cheese - cottage cheese has 17mg of cholesterol per 100 grams and coconut cream does not contain significant amounts.
Vitamins
Vitamin C
Coconut cream has more Vitamin C than cottage cheese - coconut cream has 2.8mg of Vitamin C per 100 grams and cottage cheese does not contain significant amounts.
Vitamin A
Cottage cheese has more Vitamin A than coconut cream - cottage cheese has 37ug of Vitamin A per 100 grams and coconut cream does not contain significant amounts.
Vitamin D
Cottage cheese and coconut cream contain similar amounts of Vitamin D - cottage cheese has 3iu of Vitamin D per 100 grams and coconut cream does not contain significant amounts.
Vitamin E
Cottage cheese and coconut cream contain similar amounts of Vitamin E - cottage cheese has 0.08mg of Vitamin E per 100 grams and coconut cream does not contain significant amounts.
The B Vitamins
Cottage cheese has more riboflavin, pantothenic acid and Vitamin B12, however, coconut cream contains more niacin. Both cottage cheese and coconut cream contain significant amounts of thiamin, Vitamin B6 and folate.
| Cottage Cheese | Coconut Cream | |
|---|---|---|
| Thiamin | 0.027 MG | 0.03 MG |
| Riboflavin | 0.163 MG | ~ |
| Niacin | 0.099 MG | 0.89 MG |
| Pantothenic acid | 0.557 MG | 0.261 MG |
| Vitamin B6 | 0.046 MG | 0.047 MG |
| Folate | 12 UG | 23 UG |
| Vitamin B12 | 0.43 UG | ~ |
Minerals
calcium
Cottage cheese is an excellent source of calcium and it has 655% more calcium than coconut cream - coconut cream has 11mg of calcium per 100 grams and cottage cheese has 83mg of calcium.
iron
Coconut cream is a great source of iron and it has 31 times more iron than cottage cheese - coconut cream has 2.3mg of iron per 100 grams and cottage cheese has 0.07mg of iron.
potassium
Coconut cream is an excellent source of potassium and it has 213% more potassium than cottage cheese - coconut cream has 325mg of potassium per 100 grams and cottage cheese has 104mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, coconut cream has more linoleic acid than cottage cheese per 100 grams.
| Cottage Cheese | Coconut Cream | |
|---|---|---|
| linoleic acid | 0.105 G | 0.379 G |
| Total | 0.105 G | 0.379 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 Coconut Cream (Nuts, coconut cream, raw (liquid expressed from grated meat)) .
Cottage Cheese g
()
|
Daily Values (%) |
Coconut Cream 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 % |
|
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 % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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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 % |
|
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 coconut cream or cottage cheese contain more calories in 100 grams?Coconut cream is high in calories and cottage cheese has 70% less calories than coconut cream - coconut cream has 330 calories in 100g and cottage cheese has 98 calories.
Is coconut cream or cottage cheese better for protein?
Cottage cheese is a great source of protein and it has 210% more protein than coconut cream - coconut cream has 3.6g of protein per 100 grams and cottage cheese has 11.1g of protein.
Does coconut cream or cottage cheese contain more calcium?
Cottage cheese is a rich source of calcium and it has 660% more calcium than coconut cream - coconut cream has 11mg of calcium in 100 grams and cottage cheese has 83mg of calcium.
Does coconut cream or cottage cheese contain more potassium?
Coconut cream is a rich source of potassium and it has 210% more potassium than cottage cheese - coconut cream has 325mg of potassium in 100 grams and cottage cheese has 104mg of potassium.