Cottage Cheese vs. Cantaloupe
Nutrition comparison of Cottage Cheese and Cantaloupe
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cottage cheese
versus
cantaloupe
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cottage cheese and cantaloupe:
- Cantaloupe has 32.6 times less saturated fat than cottage cheese.
- Cantaloupe has 65% less calories than cottage cheese.
- Cantaloupe is a great source of potassium.
- Cantaloupe is an excellent source of Vitamin A and Vitamin C.
- Cottage cheese has 66% less sugar than cantaloupe.
- Cottage cheese has more riboflavin, pantothenic acid and Vitamin B12, however, cantaloupe 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 Cantaloupe (Melons, cantaloupe, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cantaloupe has 65% less calories than cottage cheese - cantaloupe has 34 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 cantaloupe per calorie. Cottage cheese has a macronutrient ratio of 46:14:40 and for cantaloupe, 9:87:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cottage Cheese | Cantaloupe | |
|---|---|---|
| Protein | 46% | 9% |
| Carbohydrates | 14% | 87% |
| Fat | 40% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Cantaloupe and cottage cheese contain similar amounts of carbs - cantaloupe has 8.2g of total carbs per 100 grams and cottage cheese has 3.4g of carbohydrates.
The carbs in cantaloupe are made of 89% sugar and 10% dietary fiber, whereas the carbs in cottage cheese comprise of 100% sugar.
dietary fiber
Cantaloupe has more dietary fiber than cottage cheese - cantaloupe has 0.9g of dietary fiber per 100 grams and cottage cheese does not contain significant amounts.
sugar
Cottage cheese has 66% less sugar than cantaloupe - cantaloupe has 7.9g 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 12 times more protein than cantaloupe - cantaloupe has 0.84g of protein per 100 grams and cottage cheese has 11.1g of protein.
Fat
saturated fat
Cantaloupe has 32.6 times less saturated fat than cottage cheese - cantaloupe has 0.05g of saturated fat per 100 grams and cottage cheese has 1.7g of saturated fat.
cholesterol
Cantaloupe has less cholesterol than cottage cheese - cottage cheese has 17mg of cholesterol per 100 grams and cantaloupe does not contain significant amounts.
Vitamins
Vitamin C
Cantaloupe is an excellent source of Vitamin C and it has more Vitamin C than cottage cheese - cantaloupe has 36.7mg of Vitamin C per 100 grams and cottage cheese does not contain significant amounts.
Vitamin A
Cantaloupe is an excellent source of Vitamin A and it has 357% more Vitamin A than cottage cheese - cantaloupe has 169ug of Vitamin A per 100 grams and cottage cheese has 37ug of Vitamin A.
Vitamin D
Cottage cheese and cantaloupe contain similar amounts of Vitamin D - cottage cheese has 3iu of Vitamin D per 100 grams and cantaloupe does not contain significant amounts.
Vitamin E
Cantaloupe and cottage cheese contain similar amounts of Vitamin E - cantaloupe has 0.05mg of Vitamin E per 100 grams and cottage cheese has 0.08mg of Vitamin E.
Vitamin K
Cantaloupe and cottage cheese contain similar amounts of Vitamin K - cantaloupe has 2.5ug 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, cantaloupe contains more niacin. Both cottage cheese and cantaloupe contain significant amounts of thiamin, Vitamin B6 and folate.
| Cottage Cheese | Cantaloupe | |
|---|---|---|
| Thiamin | 0.027 MG | 0.041 MG |
| Riboflavin | 0.163 MG | 0.019 MG |
| Niacin | 0.099 MG | 0.734 MG |
| Pantothenic acid | 0.557 MG | 0.105 MG |
| Vitamin B6 | 0.046 MG | 0.072 MG |
| Folate | 12 UG | 21 UG |
| Vitamin B12 | 0.43 UG | ~ |
Minerals
calcium
Cottage cheese is an excellent source of calcium and it has 822% more calcium than cantaloupe - cantaloupe has 9mg of calcium per 100 grams and cottage cheese has 83mg of calcium.
iron
Cantaloupe and cottage cheese contain similar amounts of iron - cantaloupe has 0.21mg of iron per 100 grams and cottage cheese has 0.07mg of iron.
potassium
Cantaloupe is a great source of potassium and it has 157% more potassium than cottage cheese - cantaloupe has 267mg 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 | Cantaloupe | |
|---|---|---|
| beta-carotene | 12 UG | 2020 UG |
| alpha-carotene | ~ | 16 UG |
| lutein + zeaxanthin | ~ | 26 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cantaloupe has more alpha linoleic acid (ALA) than cottage cheese per 100 grams.
| Cottage Cheese | Cantaloupe | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 0.046 G |
| Total | 0.017 G | 0.046 G |
omega 6s
Comparing omega-6 fatty acids, cottage cheese has more linoleic acid than cantaloupe per 100 grams.
| Cottage Cheese | Cantaloupe | |
|---|---|---|
| linoleic acid | 0.105 G | 0.035 G |
| Total | 0.105 G | 0.035 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 Cantaloupe .
Note: The specific food items compared are: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Cantaloupe (Melons, cantaloupe, raw) .
Cottage Cheese g
()
|
Daily Values (%) |
Cantaloupe g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
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 % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
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% |
|
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 % |
|
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% |
|
UG % | |
| MG % |
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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 cantaloupe or cottage cheese contain more calories in 100 grams?Cantaloupe has 70% less calories than cottage cheese - cantaloupe has 34 calories in 100g and cottage cheese has 98 calories.
Is cantaloupe or cottage cheese better for protein?
Cottage cheese is a great source of protein and it has 12 times more protein than cantaloupe - cantaloupe has 0.84g of protein per 100 grams and cottage cheese has 11.1g of protein.
Does cantaloupe or cottage cheese have more carbohydrates?
By weight, cantaloupe and cottage cheese contain similar amounts of carbs - cantaloupe has 8.2g of carbs for 100g and cottage cheese has 3.4g of carbohydrates. the carbs in cantaloupe are made of 90% sugar and 10% dietary fiber, whereas the carbs in cottage cheese comprise of 100% sugar.
Does cantaloupe or cottage cheese contain more calcium?
Cottage cheese is a rich source of calcium and it has 820% more calcium than cantaloupe - cantaloupe has 9mg of calcium in 100 grams and cottage cheese has 83mg of calcium.