Cottage Cheese vs. Almonds
Nutrition comparison of Cottage Cheese and Almonds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cottage cheese
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cottage cheese and almonds:
- Both almonds and cottage cheese are high in calcium and protein.
- Almond has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, cottage cheese contains more Vitamin B12.
- Almond is an excellent source of Vitamin E, dietary fiber, iron and potassium.
- Cottage cheese has 5.3 times less carbohydrates than almond.
- Cottage cheese has 55% less saturated fat than almond.
USDA sources for nutritional information: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond is high in calories and cottage cheese has 83% less calories than almond - almond has 579 calories per 100 grams and cottage cheese has 98 calories.
For macronutrient ratios, cottage cheese is much heavier in protein, much lighter in fat and similar to almonds for carbs. Cottage cheese has a macronutrient ratio of 46:14:40 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cottage Cheese | Almonds | |
|---|---|---|
| Protein | 46% | 14% |
| Carbohydrates | 14% | 14% |
| Fat | 40% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Cottage cheese has 5.3 times less carbohydrates than almond - almond has 21.6g of total carbs per 100 grams and cottage cheese has 3.4g of carbohydrates.
dietary fiber
Almond is an excellent source of dietary fiber and it has more dietary fiber than cottage cheese - almond has 12.5g of dietary fiber per 100 grams and cottage cheese does not contain significant amounts.
sugar
Almonds and cottage cheese contain similar amounts of sugar - almond has 4.4g of sugar per 100 grams and cottage cheese has 2.7g of sugar.
Protein
protein
Both almonds and cottage cheese are high in protein. Almond has 90% more protein than cottage cheese - almond has 21.2g of protein per 100 grams and cottage cheese has 11.1g of protein.
Fat
saturated fat
Cottage cheese has 55% less saturated fat than almond - almond has 3.8g of saturated fat per 100 grams and cottage cheese has 1.7g of saturated fat.
trans fat
Both almonds and cottage cheese are low in trans fat - almond has 0.02g of trans fat per 100 grams and cottage cheese does not contain significant amounts.
cholesterol
Almond has less cholesterol than cottage cheese - cottage cheese has 17mg of cholesterol per 100 grams and almond does not contain significant amounts.
Vitamins
Vitamin A
Cottage cheese has more Vitamin A than almond - cottage cheese has 37ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin D
Cottage cheese and almonds contain similar amounts of Vitamin D - cottage cheese has 3iu of Vitamin D per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 319 times more Vitamin E than cottage cheese - almond has 25.6mg of Vitamin E per 100 grams and cottage cheese has 0.08mg of Vitamin E.
The B Vitamins
Almond has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, cottage cheese contains more Vitamin B12. Both cottage cheese and almonds contain significant amounts of pantothenic acid.
| Cottage Cheese | Almonds | |
|---|---|---|
| Thiamin | 0.027 MG | 0.205 MG |
| Riboflavin | 0.163 MG | 1.138 MG |
| Niacin | 0.099 MG | 3.618 MG |
| Pantothenic acid | 0.557 MG | 0.471 MG |
| Vitamin B6 | 0.046 MG | 0.137 MG |
| Folate | 12 UG | 44 UG |
| Vitamin B12 | 0.43 UG | ~ |
Minerals
calcium
Both almonds and cottage cheese are high in calcium. Almond has 224% more calcium than cottage cheese - almond has 269mg of calcium per 100 grams and cottage cheese has 83mg of calcium.
iron
Almond is an excellent source of iron and it has 52 times more iron than cottage cheese - almond has 3.7mg of iron per 100 grams and cottage cheese has 0.07mg of iron.
potassium
Almond is an excellent source of potassium and it has 605% more potassium than cottage cheese - almond has 733mg 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, both cottage cheese and almonds contain small amounts of beta-carotene.
| Cottage Cheese | Almonds | |
|---|---|---|
| beta-carotene | 12 UG | 1 UG |
| lutein + zeaxanthin | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cottage cheese has more alpha linoleic acid (ALA) than almond per 100 grams.
| Cottage Cheese | Almonds | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 0.003 G |
| Total | 0.017 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than cottage cheese per 100 grams.
| Cottage Cheese | Almonds | |
|---|---|---|
| linoleic acid | 0.105 G | 12.324 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.105 G | 12.326 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 Almonds (Nuts, almonds) .
Cottage Cheese g
()
|
Daily Values (%) |
Almonds 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 almonds or cottage cheese contain more calories in 100 grams?Almond is high in calories and cottage cheese has 80% less calories than almond - almond has 579 calories in 100g and cottage cheese has 98 calories.
Is almonds or cottage cheese better for protein?
Both almonds and cottage cheese are high in protein. Almond has 90% more protein than cottage cheese - almond has 21.2g of protein per 100 grams and cottage cheese has 11.1g of protein.
Does almonds or cottage cheese contain more calcium?
Both almonds and cottage cheese are high in calcium. Almond has 220% more calcium than cottage cheese - almond has 269mg of calcium in 100 grams and cottage cheese has 83mg of calcium.
Does almonds or cottage cheese contain more iron?
Almond is an abundant source of iron and it has 52 times more iron than cottage cheese - almond has 3.7mg of iron in 100 grams and cottage cheese has 0.07mg of iron.
Does almonds or cottage cheese contain more potassium?
Almond is a rich source of potassium and it has 610% more potassium than cottage cheese - almond has 733mg of potassium in 100 grams and cottage cheese has 104mg of potassium.