Cottage Cheese vs. Banana
Nutrition comparison of Cottage Cheese and Banana
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cottage cheese
versus
banana
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cottage cheese and banana:
- Banana has 14.3 times less saturated fat than cottage cheese.
- Banana has signficantly more Vitamin C than cottage cheese.
- Banana is a great source of dietary fiber.
- Banana is an excellent source of potassium.
- Cottage cheese has 3.5 times less sugar than banana.
- Cottage cheese has 5.7 times less carbohydrates than banana.
- Cottage cheese has more riboflavin and Vitamin B12, however, banana contains more niacin and Vitamin B6.
- 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 Banana (Bananas, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cottage cheese and banana contain similar amounts of calories - cottage cheese has 98 calories per 100 grams and banana has 89 calories.
For macronutrient ratios, cottage cheese is much heavier in protein, much lighter in carbs and much heavier in fat compared to banana per calorie. Cottage cheese has a macronutrient ratio of 46:14:40 and for banana, 5:93:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cottage Cheese | Banana | |
|---|---|---|
| Protein | 46% | 5% |
| Carbohydrates | 14% | 93% |
| Fat | 40% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Cottage cheese has 5.7 times less carbohydrates than banana - cottage cheese has 3.4g of total carbs per 100 grams and banana has 22.8g of carbohydrates.
dietary fiber
Banana is a great source of dietary fiber and it has more dietary fiber than cottage cheese - banana has 2.6g of dietary fiber per 100 grams and cottage cheese does not contain significant amounts.
sugar
Cottage cheese has 3.5 times less sugar than banana - cottage cheese has 2.7g of sugar per 100 grams and banana has 12.2g of sugar.
Protein
protein
Cottage cheese is a great source of protein and it has 920% more protein than banana - cottage cheese has 11.1g of protein per 100 grams and banana has 1.1g of protein.
Fat
saturated fat
Banana has 14.3 times less saturated fat than cottage cheese - cottage cheese has 1.7g of saturated fat per 100 grams and banana has 0.11g of saturated fat.
cholesterol
Banana has less cholesterol than cottage cheese - cottage cheese has 17mg of cholesterol per 100 grams and banana does not contain significant amounts.
Vitamins
Vitamin C
Banana has signficantly more Vitamin C than cottage cheese - banana has 8.7mg of Vitamin C per 100 grams and cottage cheese does not contain significant amounts.
Vitamin A
Cottage cheese has 11 times more Vitamin A than banana - cottage cheese has 37ug of Vitamin A per 100 grams and banana has 3ug of Vitamin A.
Vitamin D
Cottage cheese and banana contain similar amounts of Vitamin D - cottage cheese has 3iu of Vitamin D per 100 grams and banana does not contain significant amounts.
Vitamin E
Cottage cheese and banana contain similar amounts of Vitamin E - cottage cheese has 0.08mg of Vitamin E per 100 grams and banana has 0.1mg of Vitamin E.
Vitamin K
Banana and cottage cheese contain similar amounts of Vitamin K - banana has 0.5ug of Vitamin K per 100 grams and cottage cheese does not contain significant amounts.
The B Vitamins
Cottage cheese has more riboflavin and Vitamin B12, however, banana contains more niacin and Vitamin B6. Both cottage cheese and banana contain significant amounts of thiamin, pantothenic acid and folate.
| Cottage Cheese | Banana | |
|---|---|---|
| Thiamin | 0.027 MG | 0.031 MG |
| Riboflavin | 0.163 MG | 0.073 MG |
| Niacin | 0.099 MG | 0.665 MG |
| Pantothenic acid | 0.557 MG | 0.334 MG |
| Vitamin B6 | 0.046 MG | 0.367 MG |
| Folate | 12 UG | 20 UG |
| Vitamin B12 | 0.43 UG | ~ |
Minerals
calcium
Cottage cheese is an excellent source of calcium and it has 15 times more calcium than banana - cottage cheese has 83mg of calcium per 100 grams and banana has 5mg of calcium.
iron
Cottage cheese and banana contain similar amounts of iron - cottage cheese has 0.07mg of iron per 100 grams and banana has 0.26mg of iron.
potassium
Banana is an excellent source of potassium and it has 244% more potassium than cottage cheese - cottage cheese has 104mg of potassium per 100 grams and banana has 358mg 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 | Banana | |
|---|---|---|
| beta-carotene | 12 UG | 26 UG |
| alpha-carotene | ~ | 25 UG |
| lutein + zeaxanthin | ~ | 22 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cottage cheese and banana contain significant amounts of alpha linoleic acid (ALA).
| Cottage Cheese | Banana | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 0.027 G |
| Total | 0.017 G | 0.027 G |
omega 6s
Comparing omega-6 fatty acids, cottage cheese has more linoleic acid than banana per 100 grams.
| Cottage Cheese | Banana | |
|---|---|---|
| linoleic acid | 0.105 G | 0.046 G |
| Total | 0.105 G | 0.046 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 Banana (Bananas, raw) .
Cottage Cheese g
()
|
Daily Values (%) |
Banana 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 banana contain more calories in 100 grams?Cottage cheese and banana contain similar amounts of calories - cottage cheese has 98 calories in 100g and banana has 89 calories.
Is cottage cheese or banana better for protein?
Cottage cheese is a great source of protein and it has 920% more protein than banana - cottage cheese has 11.1g of protein per 100 grams and banana has 1.1g of protein.
Does cottage cheese or banana have more carbohydrates?
By weight, cottage cheese has 5.7 times fewer carbohydrates than banana - cottage cheese has 3.4g of carbs for 100g and banana has 22.8g of carbohydrates.
Does cottage cheese or banana contain more calcium?
Cottage cheese is a rich source of calcium and it has 15 times more calcium than banana - cottage cheese has 83mg of calcium in 100 grams and banana has 5mg of calcium.
Does cottage cheese or banana contain more potassium?
Banana is a rich source of potassium and it has 240% more potassium than cottage cheese - cottage cheese has 104mg of potassium in 100 grams and banana has 358mg of potassium.