Cottage Cheese vs. Blueberry
Nutrition comparison of Cottage Cheese and Blueberry
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cottage cheese
versus
blueberry
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cottage cheese and blueberry:
- Blueberry has 60.3 times less saturated fat than cottage cheese.
- Blueberry has signficantly more Vitamin C than cottage cheese.
- Blueberry is a great source of dietary fiber.
- Cottage cheese has 3.2 times less carbohydrates than blueberry.
- Cottage cheese has 73% less sugar than blueberry.
- Cottage cheese has more riboflavin, pantothenic acid and Vitamin B12, however, blueberry contains more niacin.
- 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 Blueberry (Blueberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Blueberry has 42% less calories than cottage cheese - blueberry has 57 calories per 100 grams and cottage cheese has 98 calories.
For macronutrient ratios, cottage cheese is much heavier in protein, much lighter in carbs and much heavier in fat compared to blueberry per calorie. Cottage cheese has a macronutrient ratio of 46:14:40 and for blueberry, 5:91:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cottage Cheese | Blueberry | |
|---|---|---|
| Protein | 46% | 5% |
| Carbohydrates | 14% | 91% |
| Fat | 40% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Cottage cheese has 3.2 times less carbohydrates than blueberry - blueberry has 14.5g of total carbs per 100 grams and cottage cheese has 3.4g of carbohydrates.
dietary fiber
Blueberry is a great source of dietary fiber and it has more dietary fiber than cottage cheese - blueberry has 2.4g of dietary fiber per 100 grams and cottage cheese does not contain significant amounts.
sugar
Cottage cheese has 73% less sugar than blueberry - blueberry has 10g 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 14 times more protein than blueberry - blueberry has 0.74g of protein per 100 grams and cottage cheese has 11.1g of protein.
Fat
saturated fat
Blueberry has 60.3 times less saturated fat than cottage cheese - blueberry has 0.03g of saturated fat per 100 grams and cottage cheese has 1.7g of saturated fat.
cholesterol
Blueberry has less cholesterol than cottage cheese - cottage cheese has 17mg of cholesterol per 100 grams and blueberry does not contain significant amounts.
Vitamins
Vitamin C
Blueberry has signficantly more Vitamin C than cottage cheese - blueberry has 9.7mg 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 blueberry - blueberry has 3ug of Vitamin A per 100 grams and cottage cheese has 37ug of Vitamin A.
Vitamin D
Cottage cheese and blueberry contain similar amounts of Vitamin D - cottage cheese has 3iu of Vitamin D per 100 grams and blueberry does not contain significant amounts.
Vitamin E
Blueberry and cottage cheese contain similar amounts of Vitamin E - blueberry has 0.57mg of Vitamin E per 100 grams and cottage cheese has 0.08mg of Vitamin E.
Vitamin K
Blueberry has more Vitamin K than cottage cheese - blueberry has 19.3ug of Vitamin K per 100 grams and cottage cheese does not contain significant amounts.
The B Vitamins
Cottage cheese has more riboflavin, pantothenic acid and Vitamin B12, however, blueberry contains more niacin. Both cottage cheese and blueberry contain significant amounts of thiamin, Vitamin B6 and folate.
| Cottage Cheese | Blueberry | |
|---|---|---|
| Thiamin | 0.027 MG | 0.037 MG |
| Riboflavin | 0.163 MG | 0.041 MG |
| Niacin | 0.099 MG | 0.418 MG |
| Pantothenic acid | 0.557 MG | 0.124 MG |
| Vitamin B6 | 0.046 MG | 0.052 MG |
| Folate | 12 UG | 6 UG |
| Vitamin B12 | 0.43 UG | ~ |
Minerals
calcium
Cottage cheese is an excellent source of calcium and it has 12 times more calcium than blueberry - blueberry has 6mg of calcium per 100 grams and cottage cheese has 83mg of calcium.
iron
Blueberry and cottage cheese contain similar amounts of iron - blueberry has 0.28mg of iron per 100 grams and cottage cheese has 0.07mg of iron.
potassium
Blueberry and cottage cheese contain similar amounts of potassium - blueberry has 77mg 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,
| Cottage Cheese | Blueberry | |
|---|---|---|
| beta-carotene | 12 UG | 32 UG |
| lutein + zeaxanthin | ~ | 80 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, blueberry has more alpha linoleic acid (ALA) than cottage cheese per 100 grams.
| Cottage Cheese | Blueberry | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 0.058 G |
| Total | 0.017 G | 0.058 G |
omega 6s
Comparing omega-6 fatty acids, both cottage cheese and blueberry contain significant amounts of linoleic acid.
| Cottage Cheese | Blueberry | |
|---|---|---|
| linoleic acid | 0.105 G | 0.088 G |
| Total | 0.105 G | 0.088 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 Blueberry (Blueberries, raw) .
Cottage Cheese g
()
|
Daily Values (%) |
Blueberry 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 blueberry or cottage cheese contain more calories in 100 grams?Blueberry has 40% less calories than cottage cheese - blueberry has 57 calories in 100g and cottage cheese has 98 calories.
Is blueberry or cottage cheese better for protein?
Cottage cheese is a great source of protein and it has 14 times more protein than blueberry - blueberry has 0.74g of protein per 100 grams and cottage cheese has 11.1g of protein.
Does blueberry or cottage cheese have more carbohydrates?
By weight, cottage cheese has 3.2 times fewer carbohydrates than blueberry - blueberry has 14.5g of carbs for 100g and cottage cheese has 3.4g of carbohydrates.
Does blueberry or cottage cheese contain more calcium?
Cottage cheese is a rich source of calcium and it has 12 times more calcium than blueberry - blueberry has 6mg of calcium in 100 grams and cottage cheese has 83mg of calcium.