Brown Rice vs. Cottage Cheese
Nutrition comparison of Cooked Brown Rice and Cottage Cheese
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
brown rice
versus
cottage cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and cottage cheese:
- Brown rice has 5.6 times less saturated fat than cottage cheese.
- Brown rice has more thiamin, niacin and Vitamin B6, however, cottage cheese contains more riboflavin and Vitamin B12.
- Brown rice has signficantly more dietary fiber than cottage cheese.
- Cottage cheese has signficantly less carbohydrates than brown rice.
- Cottage cheese is a great source of protein.
- Cottage cheese is an excellent source of calcium.
USDA sources for nutritional information: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Cottage Cheese (Cheese, cottage, creamed, large or small curd) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Brown rice is high in calories and cottage cheese has 20% less calories than brown rice - brown rice has 123 calories per 100 grams and cottage cheese has 98 calories.
For macronutrient ratios, brown rice is much lighter in protein, much heavier in carbs and much lighter in fat compared to cottage cheese per calorie. Brown rice has a macronutrient ratio of 9:84:7 and for cottage cheese, 46:14:40 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | Cottage Cheese | |
|---|---|---|
| Protein | 9% | 46% |
| Carbohydrates | 84% | 14% |
| Fat | 7% | 40% |
| Alcohol | ~ | ~ |
carbohydrates
Cottage cheese has signficantly less carbohydrates than brown rice - brown rice has 25.6g of total carbs per 100 grams and cottage cheese has 3.4g of carbohydrates.
dietary fiber
Brown rice has signficantly more dietary fiber than cottage cheese - brown rice has 1.6g of dietary fiber per 100 grams and cottage cheese does not contain significant amounts.
sugar
Brown rice and cottage cheese contain similar amounts of sugar - brown rice has 0.24g 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 306% more protein than brown rice - brown rice has 2.7g of protein per 100 grams and cottage cheese has 11.1g of protein.
Fat
saturated fat
Brown rice has 5.6 times less saturated fat than cottage cheese - brown rice has 0.26g of saturated fat per 100 grams and cottage cheese has 1.7g of saturated fat.
cholesterol
Brown rice has less cholesterol than cottage cheese - cottage cheese has 17mg of cholesterol per 100 grams and brown rice does not contain significant amounts.
Vitamins
Vitamin A
Cottage cheese has more Vitamin A than brown rice - cottage cheese has 37ug of Vitamin A per 100 grams and brown rice does not contain significant amounts.
Vitamin D
Cottage cheese and brown rice contain similar amounts of Vitamin D - cottage cheese has 3iu of Vitamin D per 100 grams and brown rice does not contain significant amounts.
Vitamin E
Brown rice and cottage cheese contain similar amounts of Vitamin E - brown rice has 0.17mg of Vitamin E per 100 grams and cottage cheese has 0.08mg of Vitamin E.
Vitamin K
Brown rice and cottage cheese contain similar amounts of Vitamin K - brown rice has 0.2ug of Vitamin K per 100 grams and cottage cheese does not contain significant amounts.
The B Vitamins
Brown rice has more thiamin, niacin and Vitamin B6, however, cottage cheese contains more riboflavin and Vitamin B12. Both brown rice and cottage cheese contain significant amounts of pantothenic acid and folate.
| Brown Rice | Cottage Cheese | |
|---|---|---|
| Thiamin | 0.178 MG | 0.027 MG |
| Riboflavin | 0.069 MG | 0.163 MG |
| Niacin | 2.561 MG | 0.099 MG |
| Pantothenic acid | 0.38 MG | 0.557 MG |
| Vitamin B6 | 0.123 MG | 0.046 MG |
| Folate | 9 UG | 12 UG |
| Vitamin B12 | ~ | 0.43 UG |
Minerals
calcium
Cottage cheese is an excellent source of calcium and it has 26 times more calcium than brown rice - brown rice has 3mg of calcium per 100 grams and cottage cheese has 83mg of calcium.
iron
Brown rice has 700% more iron than cottage cheese - brown rice has 0.56mg of iron per 100 grams and cottage cheese has 0.07mg of iron.
potassium
Brown rice and cottage cheese contain similar amounts of potassium - brown rice has 86mg of potassium per 100 grams and cottage cheese has 104mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both brown rice and cottage cheese contain significant amounts of alpha linoleic acid (ALA).
| Brown Rice | Cottage Cheese | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.017 G |
| Total | 0.011 G | 0.017 G |
omega 6s
Comparing omega-6 fatty acids, brown rice has more linoleic acid than cottage cheese per 100 grams.
| Brown Rice | Cottage Cheese | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.355 G | 0.105 G |
| Total | 0.359 G | 0.105 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: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Cottage Cheese (Cheese, cottage, creamed, large or small curd) .
Cooked Brown Rice g
()
|
Daily Values (%) |
Cottage Cheese 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 brown rice or cottage cheese contain more calories in 100 grams?Brown rice is high in calories and cottage cheese has 20% less calories than brown rice - brown rice has 123 calories in 100g and cottage cheese has 98 calories.
Is brown rice or cottage cheese better for protein?
Cottage cheese is a great source of protein and it has 310% more protein than brown rice - brown rice has 2.7g of protein per 100 grams and cottage cheese has 11.1g of protein.
Does brown rice or cottage cheese have more carbohydrates?
By weight, cottage cheese has signficantly fewer carbohydrates than brown rice - brown rice has 25.6g of carbs for 100g and cottage cheese has 3.4g of carbohydrates.
Does brown rice or cottage cheese contain more calcium?
Cottage cheese is a rich source of calcium and it has 26 times more calcium than brown rice - brown rice has 3mg of calcium in 100 grams and cottage cheese has 83mg of calcium.