Almond Milk vs. Cottage Cheese
Nutrition comparison of Almond Milk and Cottage Cheese
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almond milk
versus
cottage cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almond milk and cottage cheese:
- Both cottage cheese and almond milk are high in calcium.
- Almond milk has 20.4 times less saturated fat than cottage cheese.
- Almond milk has signficantly less calories than cottage cheese.
- Almond milk has signficantly more Vitamin E than cottage cheese.
- Cottage cheese has more thiamin, riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Cottage cheese is a great source of protein.
USDA sources for nutritional information: Almond Milk (Beverages, almond milk, unsweetened, shelf stable) and Cottage Cheese (Cheese, cottage, creamed, large or small curd) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond milk has signficantly less calories than cottage cheese - cottage cheese has 98 calories per 100 grams and almond milk has 15 calories.
For macronutrient ratios, almond milk is much lighter in protein, heavier in carbs and heavier in fat compared to cottage cheese per calorie. Almond milk has a macronutrient ratio of 10:34:56 and for cottage cheese, 46:14:40 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almond Milk | Cottage Cheese | |
|---|---|---|
| Protein | 10% | 46% |
| Carbohydrates | 34% | 14% |
| Fat | 56% | 40% |
| Alcohol | ~ | ~ |
carbohydrates
Both cottage cheese and almond milk are low in carbohydrates - cottage cheese has 3.4g of total carbs per 100 grams and almond milk has 1.3g of carbohydrates.
The carbs in almond milk are made of 75% sugar, 19% dietary fiber and 6% starch, whereas the carbs in cottage cheese comprise of 100% sugar.
dietary fiber
Almond milk has more dietary fiber than cottage cheese - almond milk has 0.2g of dietary fiber per 100 grams and cottage cheese does not contain significant amounts.
sugar
Cottage cheese and almond milk contain similar amounts of sugar - cottage cheese has 2.7g of sugar per 100 grams and almond milk has 0.81g of sugar.
Protein
protein
Cottage cheese is a great source of protein and it has 26 times more protein than almond milk - cottage cheese has 11.1g of protein per 100 grams and almond milk has 0.4g of protein.
Fat
saturated fat
Almond milk has 20.4 times less saturated fat than cottage cheese - cottage cheese has 1.7g of saturated fat per 100 grams and almond milk has 0.08g of saturated fat.
cholesterol
Almond milk has less cholesterol than cottage cheese - cottage cheese has 17mg of cholesterol per 100 grams and almond milk does not contain significant amounts.
Vitamins
Vitamin A
Cottage cheese has more Vitamin A than almond milk - cottage cheese has 37ug of Vitamin A per 100 grams and almond milk does not contain significant amounts.
Vitamin D
Almond milk has 12 times more Vitamin D than cottage cheese - cottage cheese has 3iu of Vitamin D per 100 grams and almond milk has 41iu of Vitamin D.
Vitamin E
Almond milk has signficantly more Vitamin E than cottage cheese - cottage cheese has 0.08mg of Vitamin E per 100 grams and almond milk has 6.3mg of Vitamin E.
The B Vitamins
Cottage cheese has more thiamin, riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12. Both almond milk and cottage cheese contain significant amounts of niacin.
| Almond Milk | Cottage Cheese | |
|---|---|---|
| Thiamin | ~ | 0.027 MG |
| Riboflavin | 0.01 MG | 0.163 MG |
| Niacin | 0.07 MG | 0.099 MG |
| Pantothenic acid | 0.01 MG | 0.557 MG |
| Vitamin B6 | ~ | 0.046 MG |
| Folate | 1 UG | 12 UG |
| Vitamin B12 | ~ | 0.43 UG |
Minerals
calcium
Both cottage cheese and almond milk are high in calcium. Almond milk has 122% more calcium than cottage cheese - cottage cheese has 83mg of calcium per 100 grams and almond milk has 184mg of calcium.
iron
Cottage cheese and almond milk contain similar amounts of iron - cottage cheese has 0.07mg of iron per 100 grams and almond milk has 0.28mg of iron.
potassium
Cottage cheese and almond milk contain similar amounts of potassium - cottage cheese has 104mg of potassium per 100 grams and almond milk has 67mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, almond milk has more linoleic acid than cottage cheese per 100 grams.
| Almond Milk | Cottage Cheese | |
|---|---|---|
| other omega 6 | 0.001 G | ~ |
| linoleic acid | 0.252 G | 0.105 G |
| Total | 0.253 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: Almond Milk (Beverages, almond milk, unsweetened, shelf stable) and Cottage Cheese (Cheese, cottage, creamed, large or small curd) .
Almond Milk g
()
|
Daily Values (%) |
Cottage Cheese g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 almond milk contain more calories in 100 grams?Almond milk has signficantly less calories than cottage cheese - cottage cheese has 98 calories in 100g and almond milk has 15 calories.
Is cottage cheese or almond milk better for protein?
Cottage cheese is a great source of protein and it has 26 times more protein than almond milk - cottage cheese has 11.1g of protein per 100 grams and almond milk has 0.4g of protein.
Does cottage cheese or almond milk have more carbohydrates?
By weight, both cottage cheese and almond milk are low in carbohydrates - cottage cheese has 3.4g of carbs for 100g and almond milk has 1.3g of carbohydrates. the carbs in almond milk are made of 80% sugar, 20% dietary fiber and 10% starch, whereas the carbs in cottage cheese comprise of 100% sugar.
Does cottage cheese or almond milk contain more calcium?
Both cottage cheese and almond milk are high in calcium. Almond milk has 120% more calcium than cottage cheese - cottage cheese has 83mg of calcium in 100 grams and almond milk has 184mg of calcium.