Cheese vs. Cottage Cheese
Nutrition comparison of Cheese and Cottage Cheese
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cheese
versus
cottage cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheese and cottage cheese:
- Both cheese and cottage cheese are high in calcium and protein.
- Cheese is an excellent source of Vitamin A.
- Cottage cheese has 4.5 times less cholesterol than cheese.
- Cottage cheese has more pantothenic acid, however, cheese contains more Vitamin B12.
USDA sources for nutritional information: Cheese (Cheese, Mexican blend) and Cottage Cheese (Cheese, cottage, creamed, large or small curd) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cheese is high in calories and cottage cheese has 74% less calories than cheese - cheese has 384 calories per 100 grams and cottage cheese has 98 calories.
For macronutrient ratios, cheese is much lighter in protein, lighter in carbs and much heavier in fat compared to cottage cheese per calorie. Cheese has a macronutrient ratio of 25:0:75 and for cottage cheese, 46:14:40 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheese | Cottage Cheese | |
|---|---|---|
| Protein | 25% | 46% |
| Carbohydrates | ~ | 14% |
| Fat | 75% | 40% |
| Alcohol | ~ | ~ |
carbohydrates
Both cheese and cottage cheese are low in carbohydrates - cheese has 0.13g of total carbs per 100 grams and cottage cheese has 3.4g of carbohydrates.
sugar
Cheese has less sugar than cottage cheese - cottage cheese has 2.7g of sugar per 100 grams and cheese does not contain significant amounts.
Protein
protein
Both cheese and cottage cheese are high in protein. Cheese has 112% more protein than cottage cheese - cheese has 23.5g of protein per 100 grams and cottage cheese has 11.1g of protein.
Fat
saturated fat
Cheese is high in saturated fat and cottage cheese has 89% less saturated fat than cheese - cheese has 16.1g of saturated fat per 100 grams and cottage cheese has 1.7g of saturated fat.
cholesterol
Cottage cheese has 4.5 times less cholesterol than cheese - cheese has 95mg of cholesterol per 100 grams and cottage cheese has 17mg of cholesterol.
Vitamins
Vitamin A
Cheese is an excellent source of Vitamin A and it has 370% more Vitamin A than cottage cheese - cheese has 174ug of Vitamin A per 100 grams and cottage cheese has 37ug of Vitamin A.
Vitamin D
Cheese has 600% more Vitamin D than cottage cheese - cheese has 21iu of Vitamin D per 100 grams and cottage cheese has 3iu of Vitamin D.
Vitamin E
Cheese and cottage cheese contain similar amounts of Vitamin E - cheese has 0.25mg of Vitamin E per 100 grams and cottage cheese has 0.08mg of Vitamin E.
Vitamin K
Cheese and cottage cheese contain similar amounts of Vitamin K - cheese has 2.5ug of Vitamin K per 100 grams and cottage cheese does not contain significant amounts.
The B Vitamins
Cottage cheese has more pantothenic acid, however, cheese contains more Vitamin B12. Both cheese and cottage cheese contain significant amounts of thiamin, riboflavin, niacin, Vitamin B6 and folate.
| Cheese | Cottage Cheese | |
|---|---|---|
| Thiamin | 0.023 MG | 0.027 MG |
| Riboflavin | 0.318 MG | 0.163 MG |
| Niacin | 0.114 MG | 0.099 MG |
| Pantothenic acid | 0.249 MG | 0.557 MG |
| Vitamin B6 | 0.061 MG | 0.046 MG |
| Folate | 13 UG | 12 UG |
| Vitamin B12 | 1.23 UG | 0.43 UG |
Minerals
calcium
Both cheese and cottage cheese are high in calcium. Cheese has 694% more calcium than cottage cheese - cheese has 659mg of calcium per 100 grams and cottage cheese has 83mg of calcium.
iron
Cheese has 743% more iron than cottage cheese - cheese has 0.59mg of iron per 100 grams and cottage cheese has 0.07mg of iron.
potassium
Cheese and cottage cheese contain similar amounts of potassium - cheese has 85mg of potassium per 100 grams and cottage cheese has 104mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cheese has more alpha linoleic acid (ALA) than cottage cheese per 100 grams.
| Cheese | Cottage Cheese | |
|---|---|---|
| alpha linoleic acid | 0.332 G | 0.017 G |
| Total | 0.332 G | 0.017 G |
omega 6s
Comparing omega-6 fatty acids, cheese has more linoleic acid than cottage cheese per 100 grams.
| Cheese | Cottage Cheese | |
|---|---|---|
| linoleic acid | 0.532 G | 0.105 G |
| Total | 0.532 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: Cheese (Cheese, Mexican blend) and Cottage Cheese (Cheese, cottage, creamed, large or small curd) .
Cheese 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 cheese or cottage cheese contain more calories in 100 grams?Cheese is high in calories and cottage cheese has 70% less calories than cheese - cheese has 384 calories in 100g and cottage cheese has 98 calories.
Is cheese or cottage cheese better for protein?
Both cheese and cottage cheese are high in protein. Cheese has 110% more protein than cottage cheese - cheese has 23.5g of protein per 100 grams and cottage cheese has 11.1g of protein.
Does cheese or cottage cheese contain more calcium?
Both cheese and cottage cheese are high in calcium. Cheese has 690% more calcium than cottage cheese - cheese has 659mg of calcium in 100 grams and cottage cheese has 83mg of calcium.