Cottage Cheese vs. Dates
Nutrition comparison of Cottage Cheese and Dates
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cottage cheese
versus
dates
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cottage cheese and dates:
- Both dates and cottage cheese are high in calcium.
- Cottage cheese is a great source of protein.
- Date has more thiamin, niacin and Vitamin B6, however, cottage cheese contains more riboflavin and Vitamin B12.
- Date is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Dates (Dates, medjool) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Date is high in calories and cottage cheese has 65% less calories than date - date has 277 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 dates per calorie. Cottage cheese has a macronutrient ratio of 46:14:40 and for dates, 2:98:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cottage Cheese | Dates | |
|---|---|---|
| Protein | 46% | 2% |
| Carbohydrates | 14% | 98% |
| Fat | 40% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and cottage cheese has 95% less carbohydrates than date - date has 75g of total carbs per 100 grams and cottage cheese has 3.4g of carbohydrates.
dietary fiber
Date is an excellent source of dietary fiber and it has more dietary fiber than cottage cheese - date has 6.7g of dietary fiber per 100 grams and cottage cheese does not contain significant amounts.
sugar
Date is high in sugar and cottage cheese has 96% less sugar than date - date has 66.5g 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 514% more protein than date - date has 1.8g of protein per 100 grams and cottage cheese has 11.1g of protein.
Fat
saturated fat
Date has less saturated fat than cottage cheese - cottage cheese has 1.7g of saturated fat per 100 grams and date does not contain significant amounts.
cholesterol
Date has less cholesterol than cottage cheese - cottage cheese has 17mg of cholesterol per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin A
Cottage cheese has 429% more Vitamin A than date - date has 7ug of Vitamin A per 100 grams and cottage cheese has 37ug of Vitamin A.
Vitamin D
Cottage cheese and dates contain similar amounts of Vitamin D - cottage cheese has 3iu of Vitamin D per 100 grams and date does not contain significant amounts.
Vitamin E
Cottage cheese and dates contain similar amounts of Vitamin E - cottage cheese has 0.08mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and cottage cheese contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and cottage cheese does not contain significant amounts.
The B Vitamins
Date has more thiamin, niacin and Vitamin B6, however, cottage cheese contains more riboflavin and Vitamin B12. Both cottage cheese and dates contain significant amounts of pantothenic acid and folate.
| Cottage Cheese | Dates | |
|---|---|---|
| Thiamin | 0.027 MG | 0.05 MG |
| Riboflavin | 0.163 MG | 0.06 MG |
| Niacin | 0.099 MG | 1.61 MG |
| Pantothenic acid | 0.557 MG | 0.805 MG |
| Vitamin B6 | 0.046 MG | 0.249 MG |
| Folate | 12 UG | 15 UG |
| Vitamin B12 | 0.43 UG | ~ |
Minerals
calcium
Both dates and cottage cheese are high in calcium. Cottage cheese has 30% more calcium than date - date has 64mg of calcium per 100 grams and cottage cheese has 83mg of calcium.
iron
Date has 11 times more iron than cottage cheese - date has 0.9mg of iron per 100 grams and cottage cheese has 0.07mg of iron.
potassium
Date is an excellent source of potassium and it has 569% more potassium than cottage cheese - date has 696mg 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 | Dates | |
|---|---|---|
| beta-carotene | 12 UG | 89 UG |
| lutein + zeaxanthin | ~ | 23 UG |
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 Dates (Dates, medjool) .
Cottage Cheese g
()
|
Daily Values (%) |
Dates 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 dates or cottage cheese contain more calories in 100 grams?Date is high in calories and cottage cheese has 70% less calories than date - date has 277 calories in 100g and cottage cheese has 98 calories.
Is dates or cottage cheese better for protein?
Cottage cheese is a great source of protein and it has 510% more protein than date - date has 1.8g of protein per 100 grams and cottage cheese has 11.1g of protein.
Does dates or cottage cheese have more carbohydrates?
By weight, date is high in carbohydrates and cottage cheese has 100% fewer carbohydrates than date - date has 75g of carbs for 100g and cottage cheese has 3.4g of carbohydrates.
Does dates or cottage cheese contain more calcium?
Both dates and cottage cheese are high in calcium. Cottage cheese has 30% more calcium than date - date has 64mg of calcium in 100 grams and cottage cheese has 83mg of calcium.
Does dates or cottage cheese contain more potassium?
Date is a rich source of potassium and it has 570% more potassium than cottage cheese - date has 696mg of potassium in 100 grams and cottage cheese has 104mg of potassium.