Cottage Cheese vs. Edamame
Nutrition comparison of Cottage Cheese and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cottage cheese
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cottage cheese and edamame:
- Both edamame and cottage cheese are high in calcium and protein.
- Edamame has 64% less saturated fat than cottage cheese.
- Edamame has more thiamin, niacin and folate, however, cottage cheese contains more Vitamin B12.
- Edamame is a great source of iron.
- Edamame is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Cottage Cheese (Cheese, cottage, creamed, large or small curd) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Edamame is high in calories and cottage cheese has 19% less calories than edamame - edamame has 121 calories per 100 grams and cottage cheese has 98 calories.
For macronutrient ratios, cottage cheese is heavier in protein, lighter in carbs and heavier in fat compared to edamame per calorie. Cottage cheese has a macronutrient ratio of 46:14:40 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cottage Cheese | Edamame | |
|---|---|---|
| Protein | 46% | 37% |
| Carbohydrates | 14% | 27% |
| Fat | 40% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Edamame and cottage cheese contain similar amounts of carbs - edamame has 8.9g of total carbs per 100 grams and cottage cheese has 3.4g of carbohydrates.
The carbs in edamame are made of 58% dietary fiber, 25% sugar and 17% starch, whereas the carbs in cottage cheese comprise of 100% sugar.
dietary fiber
Edamame is an excellent source of dietary fiber and it has more dietary fiber than cottage cheese - edamame has 5.2g of dietary fiber per 100 grams and cottage cheese does not contain significant amounts.
sugar
Edamame and cottage cheese contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and cottage cheese has 2.7g of sugar.
Protein
protein
Both edamame and cottage cheese are high in protein. Edamame has a little more protein (7%) than cottage cheese by weight - edamame has 11.9g of protein per 100 grams and cottage cheese has 11.1g of protein.
Fat
saturated fat
Edamame has 64% less saturated fat than cottage cheese - edamame has 0.62g of saturated fat per 100 grams and cottage cheese has 1.7g of saturated fat.
trans fat
Both edamame and cottage cheese are low in trans fat - edamame has 0.01g of trans fat per 100 grams and cottage cheese does not contain significant amounts.
cholesterol
Edamame has less cholesterol than cottage cheese - cottage cheese has 17mg of cholesterol per 100 grams and edamame does not contain significant amounts.
Vitamins
Vitamin C
Edamame has more Vitamin C than cottage cheese - edamame has 6.1mg of Vitamin C per 100 grams and cottage cheese does not contain significant amounts.
Vitamin A
Cottage cheese has 147% more Vitamin A than edamame - edamame has 15ug of Vitamin A per 100 grams and cottage cheese has 37ug of Vitamin A.
Vitamin D
Cottage cheese and edamame contain similar amounts of Vitamin D - cottage cheese has 3iu of Vitamin D per 100 grams and edamame does not contain significant amounts.
Vitamin E
Edamame and cottage cheese contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and cottage cheese has 0.08mg of Vitamin E.
Vitamin K
Edamame has more Vitamin K than cottage cheese - edamame has 26.7ug of Vitamin K per 100 grams and cottage cheese does not contain significant amounts.
The B Vitamins
Edamame has more thiamin, niacin and folate, however, cottage cheese contains more Vitamin B12. Both cottage cheese and edamame contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| Cottage Cheese | Edamame | |
|---|---|---|
| Thiamin | 0.027 MG | 0.2 MG |
| Riboflavin | 0.163 MG | 0.155 MG |
| Niacin | 0.099 MG | 0.915 MG |
| Pantothenic acid | 0.557 MG | 0.395 MG |
| Vitamin B6 | 0.046 MG | 0.1 MG |
| Folate | 12 UG | 311 UG |
| Vitamin B12 | 0.43 UG | ~ |
Minerals
calcium
Both edamame and cottage cheese are high in calcium. Cottage cheese has 32% more calcium than edamame - edamame has 63mg of calcium per 100 grams and cottage cheese has 83mg of calcium.
iron
Edamame is a great source of iron and it has 31 times more iron than cottage cheese - edamame has 2.3mg of iron per 100 grams and cottage cheese has 0.07mg of iron.
potassium
Edamame is an excellent source of potassium and it has 319% more potassium than cottage cheese - edamame has 436mg 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 | Edamame | |
|---|---|---|
| beta-carotene | 12 UG | 175 UG |
| lutein + zeaxanthin | ~ | 1619 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, edamame has more alpha linoleic acid (ALA) than cottage cheese per 100 grams.
| Cottage Cheese | Edamame | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 0.358 G |
| EPA | ~ | 0.003 G |
| Total | 0.017 G | 0.361 G |
omega 6s
Comparing omega-6 fatty acids, edamame has more linoleic acid than cottage cheese per 100 grams.
| Cottage Cheese | Edamame | |
|---|---|---|
| linoleic acid | 0.105 G | 1.792 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.105 G | 1.794 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 Edamame (Edamame, frozen, prepared) .
Cottage Cheese g
()
|
Daily Values (%) |
Edamame g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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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 % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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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 % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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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 % |
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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 edamame or cottage cheese contain more calories in 100 grams?Edamame is high in calories and cottage cheese has 20% less calories than edamame - edamame has 121 calories in 100g and cottage cheese has 98 calories.
Is edamame or cottage cheese better for protein?
Both edamame and cottage cheese are high in protein. Edamame has a little more protein ( 10%) than cottage cheese by weight - edamame has 11.9g of protein per 100 grams and cottage cheese has 11.1g of protein.
Does edamame or cottage cheese contain more calcium?
Both edamame and cottage cheese are high in calcium. Cottage cheese has 30% more calcium than edamame - edamame has 63mg of calcium in 100 grams and cottage cheese has 83mg of calcium.
Does edamame or cottage cheese contain more potassium?
Edamame is a rich source of potassium and it has 320% more potassium than cottage cheese - edamame has 436mg of potassium in 100 grams and cottage cheese has 104mg of potassium.