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:
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 | ~ | ~ |
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.
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.
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.
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.
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.
Banana has less cholesterol than cottage cheese - cottage cheese has 17mg of cholesterol per 100 grams and banana does not contain significant amounts.
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.
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.
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.
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.
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.
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 | ~ |
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.
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.
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.
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 |
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 |
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 |
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Cottage Cheese or Banana .
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 | |||