Cottage Cheese vs. Bean Sprouts
Nutrition comparison of Cottage Cheese and Bean Sprouts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cottage cheese
versus
bean sprouts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cottage cheese and bean sprouts:
- Bean sprout has 36.3 times less saturated fat than cottage cheese.
- Bean sprout has 69% less calories than cottage cheese.
- Bean sprout has more thiamin, niacin and folate, however, cottage cheese contains more Vitamin B12.
- Bean sprout has signficantly more dietary fiber than cottage cheese.
- Bean sprout is a great source of Vitamin C.
- 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 Bean Sprouts (Mung beans, mature seeds, sprouted, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Bean sprout has 69% less calories than cottage cheese - bean sprout has 30 calories per 100 grams and cottage cheese has 98 calories.
For macronutrient ratios, cottage cheese is heavier in protein, much lighter in carbs and much heavier in fat compared to bean sprouts per calorie. Cottage cheese has a macronutrient ratio of 46:14:40 and for bean sprouts, 32:63:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cottage Cheese | Bean Sprouts | |
|---|---|---|
| Protein | 46% | 32% |
| Carbohydrates | 14% | 63% |
| Fat | 40% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Bean sprouts and cottage cheese contain similar amounts of carbs - bean sprout has 5.9g of total carbs per 100 grams and cottage cheese has 3.4g of carbohydrates.
The carbs in bean sprouts are made of 70% sugar and 30% dietary fiber, whereas the carbs in cottage cheese comprise of 100% sugar.
dietary fiber
Bean sprout has signficantly more dietary fiber than cottage cheese - bean sprout has 1.8g of dietary fiber per 100 grams and cottage cheese does not contain significant amounts.
sugar
Bean sprouts and cottage cheese contain similar amounts of sugar - bean sprout has 4.1g of sugar per 100 grams and cottage cheese has 2.7g of sugar.
Protein
protein
Cottage cheese is a great source of protein and it has 266% more protein than bean sprout - bean sprout has 3g of protein per 100 grams and cottage cheese has 11.1g of protein.
Fat
saturated fat
Bean sprout has 36.3 times less saturated fat than cottage cheese - bean sprout has 0.05g of saturated fat per 100 grams and cottage cheese has 1.7g of saturated fat.
cholesterol
Bean sprout has less cholesterol than cottage cheese - cottage cheese has 17mg of cholesterol per 100 grams and bean sprout does not contain significant amounts.
Vitamins
Vitamin C
Bean sprout is a great source of Vitamin C and it has more Vitamin C than cottage cheese - bean sprout has 13.2mg of Vitamin C per 100 grams and cottage cheese does not contain significant amounts.
Vitamin A
Cottage cheese has 36 times more Vitamin A than bean sprout - bean sprout has 1ug of Vitamin A per 100 grams and cottage cheese has 37ug of Vitamin A.
Vitamin D
Cottage cheese and bean sprouts contain similar amounts of Vitamin D - cottage cheese has 3iu of Vitamin D per 100 grams and bean sprout does not contain significant amounts.
Vitamin E
Bean sprouts and cottage cheese contain similar amounts of Vitamin E - bean sprout has 0.1mg of Vitamin E per 100 grams and cottage cheese has 0.08mg of Vitamin E.
Vitamin K
Bean sprout has more Vitamin K than cottage cheese - bean sprout has 33ug of Vitamin K per 100 grams and cottage cheese does not contain significant amounts.
The B Vitamins
Bean sprout has more thiamin, niacin and folate, however, cottage cheese contains more Vitamin B12. Both cottage cheese and bean sprouts contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| Cottage Cheese | Bean Sprouts | |
|---|---|---|
| Thiamin | 0.027 MG | 0.084 MG |
| Riboflavin | 0.163 MG | 0.124 MG |
| Niacin | 0.099 MG | 0.749 MG |
| Pantothenic acid | 0.557 MG | 0.38 MG |
| Vitamin B6 | 0.046 MG | 0.088 MG |
| Folate | 12 UG | 61 UG |
| Vitamin B12 | 0.43 UG | ~ |
Minerals
calcium
Cottage cheese is an excellent source of calcium and it has 538% more calcium than bean sprout - bean sprout has 13mg of calcium per 100 grams and cottage cheese has 83mg of calcium.
iron
Bean sprout has 12 times more iron than cottage cheese - bean sprout has 0.91mg of iron per 100 grams and cottage cheese has 0.07mg of iron.
potassium
Bean sprout has 43% more potassium than cottage cheese - bean sprout has 149mg 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 bean sprouts contain small amounts of beta-carotene.
| Cottage Cheese | Bean Sprouts | |
|---|---|---|
| beta-carotene | 12 UG | 6 UG |
| alpha-carotene | ~ | 6 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cottage cheese and bean sprouts contain significant amounts of alpha linoleic acid (ALA).
| Cottage Cheese | Bean Sprouts | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 0.016 G |
| Total | 0.017 G | 0.016 G |
omega 6s
Comparing omega-6 fatty acids, cottage cheese has more linoleic acid than bean sprout per 100 grams.
| Cottage Cheese | Bean Sprouts | |
|---|---|---|
| linoleic acid | 0.105 G | 0.042 G |
| Total | 0.105 G | 0.042 G |
Customize your serving size
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 Bean Sprouts .
Note: The specific food items compared are: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Bean Sprouts (Mung beans, mature seeds, sprouted, raw) .
Cottage Cheese g
()
|
Daily Values (%) |
Bean Sprouts g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does bean sprouts or cottage cheese contain more calories in 100 grams?Bean sprout has 70% less calories than cottage cheese - bean sprout has 30 calories in 100g and cottage cheese has 98 calories.
Is bean sprouts or cottage cheese better for protein?
Cottage cheese is a great source of protein and it has 270% more protein than bean sprout - bean sprout has 3g of protein per 100 grams and cottage cheese has 11.1g of protein.
Does bean sprouts or cottage cheese have more carbohydrates?
By weight, bean sprouts and cottage cheese contain similar amounts of carbs - bean sprout has 5.9g of carbs for 100g and cottage cheese has 3.4g of carbohydrates. the carbs in bean sprouts are made of 70% sugar and 30% dietary fiber, whereas the carbs in cottage cheese comprise of 100% sugar.
Does bean sprouts or cottage cheese contain more calcium?
Cottage cheese is a rich source of calcium and it has 540% more calcium than bean sprout - bean sprout has 13mg of calcium in 100 grams and cottage cheese has 83mg of calcium.